Foods with Fiber
and Pantothenic Acid (Vitamin B5)

Can you get Vitamin B5 from high fiber foods?

Foods with fiber typically have dense nutrition and contain significant amounts of the vitamins and minerals you need the most.

While most foods supply small amounts of pantothenic acid, a few high fiber foods prove to be good sources for vitamin B5. Whole grains (not refined) and dark green vegetables help to put this nutrient into your healthy eating plan.

Fiber Foods with Pantothenic Acid (B5)

Fruits	Vegetables	Grains and Nuts
Avocado Banana Breadfruit Cherimoya Dates Gooseberries Grapes Guava Lychee Mango Passion Fruit Pineapple Pomegranate Watermelon	Amaranth Leaves Bok Choy Broccoli Brussels Sprouts Butternut Squash Corn French Beans Mushrooms Okra Parsnip Potatoes Pumpkin Soy Milk Spirulina Spaghetti Squash Squash - summer Squash - winter Sweet Potato	Buckwheat Chestnuts Oats Rye Sunflower Seeds Wheat-Durum Wheat-Hard Red Wheat-Hard White

Vitamin B6, Especially Good For…

• Nerve Function
• Immune System

How Much Do You Need?

Children:

• 0 - 6 months: 0.1 milligrams per day (mg/day)
  7 - 12 months: 0.3 mg/day
  1 - 3 years: 0.5 mg/day
  4 - 8 years: 0.6 mg/day
  9 - 13 years: 1.0 mg/day

Adolescents and Adults:

• Males 14 to 50 years: 1.3 mg/day
  Males over 50 years: 1.7 mg/day
  Females 14 to 18 years: 1.2 mg/day
  Females 19 to 50 years: 1.3 mg/day
  Females over 50 years: 1.5 mg/day