There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B5

Pantothenic Acid
Water soluble

Best plant food sources

Vegetables: avocado, broccoli, mushrooms, sweet potatoes, tomatoes

Grains: whole grains

Legumes: legumes

Other: brewer’s yeast

Function in the body

Metabolizes fats and carbs
Supports adrenal glands
Aids in converting food into energy
Helps make lipids (fats), neurotransmitters, steroid hormones and hemoglobin
Helps make fatty acids and cholesterol

Symptoms of deficiency

Burning feet
Neurologic symptoms