維生素B5的名稱來源於希臘語「pantothen」,意思是「無處不在」,也就是說維生素B5在自然界中的廣泛存在。然而,由於容易流失,我們需要每天補充!

維生素B5不僅協助體內的血液循環與脂質代謝,維持正常的膽固醇水平,預防動脈硬化和心肌梗塞等心血管疾病,還可以快速修復皮膚、保健大腦、提高抗壓力!現在就花兩分鐘了解維生素B5如何助你重塑健康好體質!

維生素B5是什麼?

維生素B5,又稱泛酸,是水溶性維生素,屬於B群的成員之一,廣泛存在於各種食物中。維生素B5在能量代謝、神經系統功能以及合成脂肪酸、膽固醇和激素等方面扮演了重要角色。

泛酸的主要作用是生成輔酶A(Coenzyme A),參與多種代謝過程,包括分解與合成,使生理機能正常運作,是體內不可或缺的營養素。

輔酶A能夠幫助生成體內的各類酵素,並分解脂肪酸以產生能量,同時還能促進細胞生成醯基載體蛋白,以製造所需的脂肪。此外,由於大腦的主要組成成分是脂肪,泛酸在維持大腦健康方面發揮著至關重要的作用。

購買連結:B群+C鋅鎂全能膠囊

為什麼要補充維生素B5?維生素B5的6大功效

維生素B5功效1:幫助能量代謝

維生素B5作為輔酶A(CoA)的前體,在能量產生過程中發揮關鍵作用,有助於將三大營養素(碳水化合物、蛋白質、脂肪)轉化為能量,維持身體活力與健康。

維生素B5功效2:合成脂肪酸、膽固醇和體脂肪代謝

泛酸是輔酶A合成的重要成分,而輔酶A參與脂肪酸、膽固醇和其他重要物質的合成,這些物質對細胞功能、激素平衡和整體代謝都至關重要。

輔酶A會參與營養代謝作用,尤其是體脂肪的代謝,研究指出,泛酸有助於脂肪代謝,維持正常生長。

維生素B5功效3:增強抗壓、提升睡眠品質

足夠的B5泛酸有助於調節壓力荷爾蒙——皮質醇(Cortisol)的正常水平。皮質醇的平衡能進一步促進血清素(Serotonin)和褪黑激素(Melatonin)的分泌。

血清素有助於穩定情緒,減少焦慮感,而褪黑激素則有助於調節睡眠週期,提高睡眠品質。因此,補充足夠的B5泛酸能增強抗壓力能力,保持情緒穩定,並改善睡眠品質。

維生素B5功效4:強化皮膚與黏膜健康

維他命原B5(泛醇)對皮膚的柔軟與彈性有著重要作用,能夠幫助抓住皮膚角質層外和角質層間的水分,保持皮膚的水潤,使皮膚保持柔軟與彈性,還能幫助修復受損的皮膚細胞,減少疤痕生成。

維生素B5功效5:支持免疫系統

支持細胞功能,有助於免疫系統的正常運作,提高抗病能力。

維生素B5功效6:神經功能支持

維生素B5支持神經系統的正常運作,因為它參與多種神經傳導物質的合成,幫助維持情緒穩定、促進認知功能並預防神經系統相關問題。

購買連結:B群+C鋅鎂全能膠囊

維生素B5在人體內的儲存時間

維生素B5,又稱泛酸,是水溶性維生素之一。由於其水溶性特性,它在人體內不能長期儲存,儲存時間相對較短。通常,人體會透過腎臟將其多餘部分排出體外。

當我們攝取維生素B5後,它在體內經過消化系統的吸收,進入血液循環中發揮作用。維生素B5的生理半衰期約為30分鐘至1小時,意味著一半的攝入量會在這段時間內代謝或排出。因此,需要定期攝取含有泛酸的食物。

缺乏維生素B5會造成什麼危害?

缺乏維生素B5可能帶來以下危害:

1.疲勞和無力:由於泛酸參與能量代謝過程,缺乏會導致能量不足,從而引起疲勞、無力和整體活力下降。

2.神經系統問題:維生素B5對神經系統的健康至關重要。缺乏可能引起神經症狀,如麻木、刺痛感和神經性疼痛等。

3.消化系統問題:泛酸對合成膽固醇和膽汁酸很重要,這些在消化過程中至關重要。缺乏可能導致消化不良或腸胃功能問題。

4.皮膚問題:維生素B5對皮膚健康有益,缺乏可能導致皮膚乾燥、炎症、瘙癢和其他皮膚問題。

5.其他代謝問題:泛酸對於脂肪酸和膽固醇的合成至關重要。缺乏可能導致這些合成過程受到影響,影響身體的新陳代謝。

購買連結:B群+C鋅鎂全能膠囊

如何補充維生素B5?高含量維生素B5食物排行榜!

蔬菜菇類食物排行(每100g含量)

TOP1香菇:1.5 mg

TOP2蘑菇:1.49 mg

TOP3杏鲍菇:1.29 mg

TOP4青花菜:0.65 mg

堅果類食物排行(每100g含量)

TOP1葵花籽:7.04 mg

TOP2花生:1.76 mg

TOP3亞麻籽:0.98 mg

TOP4腰果:0.86 mg

TOP5南瓜籽:0.75 mg

肉類食物排行(每100g含量)

TOP1豬肝:6.65 mg

TOP2豬腎:3.13 mg

TOP3豬肉(瘦):0.85 mg

TOP4牛肉(瘦):0.67 mg

TOP5鮭魚:1.66 mg

全穀類食物排行(每100g含量)

TOP1酵母(乾):13.5 mg

TOP2小麥胚芽:2.25 mg

TOP3糙米:1.49 mg

TOP4燕麥:1.35 mg

TOP5地瓜:0.8 mg

豆類食物排行(每100g含量)

TOP1綠豆:1.91 mg

TOP2碗豆:1.76 mg

TOP3鷹嘴豆:1.58 mg

TOP4黑豆:0.89 mg

TOP5黃豆:0.73 mg

蛋奶類食物排行(每100g含量)

TOP1蛋黃:2.99 mg

TOP2雞蛋:1.53 mg

TOP3低脂優酪乳:0.55 mg

TOP4低脂牛奶:0.36 mg

TOP5低脂乳酪:0.21 mg

購買連結:B群+C鋅鎂全能膠囊

哪些族群應該特別補充維生素B5

  1. 高壓人群:壓力會加速維生素B5的消耗,因此需要適當補充。
  2. 飲食不均衡者:飲食結構不平衡者可能缺乏維生素B5,應考慮補充以維持正常生理機能。
  3. 長期飲酒者:長期飲酒可能導致維生素B5缺乏,補充它可以幫助支持正常代謝和健康狀態。
  4. 傷口恢復期者:維生素B5對傷口癒合有幫助,因此傷口恢復期患者可以考慮補充。
  5. 運動員與體力勞動者:維生素B5參與能量代謝過程,對於從事體力活動的人來說,有助於維持能量水平。

維生素B5每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」,B3的每日建議攝取量為:

成人

成年男性:5.0mg

成年女性:5.0mg

懷孕第一、二與第三期的孕婦:需增加1.0mg,意即6.0mg

哺乳期女性:需提升2.0mg,意即7.0mg

兒童和青少年

0至6個月嬰兒:1.7mg

7至12個月嬰兒:1.8mg

1至3歲兒童:2.0mg

4至6歲兒童:2.5mg

7至9歲兒童:3.0mg

10至12歲兒童:4.0mg

13-15歲:4.5mg

16-18歲:5.0mg

購買連結:B群+C鋅鎂全能膠囊

維生素B5有副作用嗎?

維生素B5屬於水溶性維生素,通常不會累積到有害水平,多餘的部分通過尿液排出體外。建議遵循每日建議攝取量,過量補充可能導致輕微的不適,如胃腸不適。

延伸閱讀

8大維生素B群全能養膚效果一次看!有效對抗粉刺痘痘、控油保濕、修復屏障

「維生素B12—體內能量的火花,支持神經系統與紅血球健康的關鍵元素!」

「維生素B9—孕育健康的關鍵,促進細胞生長與修復的必需品!」

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