Vitamine B5

Rôle général

La vitamine B5 ou Acide pantothénique est très représentée dans l’organisme. Elle sert à la croissance tissulaire, la croissance des cheveux, a une action anti-stress, permets la production d’énergie, la synthèse du cholestérol, des anticorps, des neuromédiateurs. Elle est nécessaire à la synthèse et au métabolisme des protéines, glucides, et lipides. Elle permets une bonne hydratation de la chevelure et lutte contre la chute des cheveux.

Rôle pour la peau

La vitamine B5 permets la croissance et la résistance de la peau et des muqueuses. Elle hydrate la peau et l’aide à cicatriser ce qui en fait un acteur clé dans le traitement de l’acné et la préservation d’une peau jeune et souple. Un manque de vitamine B5 peut être à l’origine de l’acné. En effet un apport suffisant en vitamine B5 ramène la production de sébum à la normale.

Propriétés

  • hydrosoluble (soluble dans l’eau)
  • soluble dans l’alcool
  • sensible à la chaleur
  • stable à la lumière
  • stable à l’oxydation
  • bonne association avec le magnésium

Conservation & Cuisson

Le lavage des aliments ainsi que la cuisson leur font perdre jusque 40% de leur contenu en vitamine B5.

Besoins journaliers & Carences

Les AJR* sont de 5mg/jour. La vitamine B5 peut être consommée en grandes quantités sans problème.

Des apports insuffisants se traduisent par des problèmes de peau et de cicatrisation. On peut noter aussi une perte d’appétit

Sources

La vitamine B5 est présente dans de nombreux aliments. On en trouve particulièrement dans les champignons shiitakés (3mg/100g), les graines de tournesol (3.3mg/100g), le jaune d’œuf (3.17mg/100g), les cacahuètes (2.5mg/100g), le saumon (2mg/100g).

 

La gelée royale est également très riche en vitamine B5.

 

*AJR: Apports Journaliers Recommandés

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