Recipes From South Africa

The scientific name for vitamin B5 is pantothenic acid and is a water- soluble. Vitamin B5 plays a very important role in the secretion of our hormones. These hormones help us to fight off allergies by building up antibodies, and assist our skin, muscles and nerves in being healthy. Vitamin B5 also plays a role in the creation of steroid hormones and is necessary during metabolism of fats, carbohydrates and proteins.

 

There is no recommended daily allowance, but around 20 – 100 mg can be taken each day. You can’t really overdose on this vitamin, but if you take in very large quantities, more than about 1 700 mg per day over a long period of time, you might experience sensitivity to your teeth. It doesn’t appear to be toxic when taken in high dosages.

 

Not taking enough vitamin B5 can result in symptoms which includes headaches, nausea, depression, fatigue, sore muscles and possible sleep disturbance. A shortage of any of the vitamin B complex can result in the same type of symptoms. Keep your eyes open for these, and make sure you take enough vitamin B complex every day. Remember that vitamins and minerals are vital for everyday functioning. Taking the daily recommended allowance for all of them is only sufficient if you do that every day, and not just every other day.

 

Foods that contain high quantities of vitamin B5 include foods like liver, yeast, egg yolk, chicken, bran, nuts, whole grain cereal, fresh vegetables, kidneys, mushrooms and fish. Try to eat as many raw vegetables as possible. When cooking, some of the vitamins are lost in the water. Roasting as well as canning are specific enemies to vitamin B5. Buying canned food can mean that some of your vitamin B5 can be lost.

 

Make sure fresh food is used where possible. There is no substitute to fresh food. Make cooking a great and pleasant experience every day, not just for yourself, but also your children. Get them involved in basic preparation. By having them in the kitchen with you every time you prepare a meal, you will get them interested. Be passionate about what you do and your children will feel that and want to become part of it. They will grow up wanting to cook and prepare their own meals.

 

Get them involved! They love getting their hands dirty. With any luck, you can even get them to help you clear up.