Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2
Vitamin B2, also known as riboflavin, is one of the eight B vitamins needed for human health. Grains, vegetables, and dairy products all contain it. It is essential for the digestion of food, the absorption of other nutrients, and the maintenance of tissues.
Vitamin B2 is a water-soluble vitamin, which means it dissolves when it comes into contact with water. Water soluble and fat soluble vitamins are also available. Water-soluble vitamins travel through the bloodstream, and those that aren’t required are excreted in the urine.
Since the body can only store a limited amount of vitamin B2 and supplies lose quickly, people must eat it every day.
Riboflavin is a B vitamin that is found naturally in some foods, added to others, and used as a supplement. The small intestine absorbs the most of it.
B2 aids in the digestion of proteins, fats, and carbohydrates. It is important for the body’s energy supply to be maintained.
Riboflavin aids in the conversion of carbohydrates to adenosine triphosphate (ATP) (ATP). The human body generates ATP from food, and ATP generates energy as required. ATP is needed for the storage of energy in muscles.
Vitamin B is needed for the following functions, in addition to vitamin A:
- Maintaining the mucous membranes of the digestive system
- Keeping the liver in good shape
- Converting tryptophan to the amino acid niacin
- Maintaining the wellbeing of the eyes, nerves, muscles, and skin
- Steel, folic acid, and vitamins B1, B3, and B6 absorption and activation
- The adrenal glands produce hormones.
- Defending toward the onset of cataracts
- Development of the fetus, especially in areas where vitamin deficiency is common.
Vitamin B2 may help prevent cataracts and migraine headaches, according to some reports, but further research is required to confirm this.
Supplements of vitamins B2, B6, and magnesium tend to minimize the levels of abnormal organic acids in the urine in children with autism, according to other reports.
Which Foods Contain Vitamin B2 ?
B2 can be obtained from a variety of sources, including:
- Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
- Dairy products
- Fortified cereals
- Lima beans, navy beans, and peas
- Sweet potatoes
- Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
- Whole-grain breads, enriched breads, and wheat bran
- Yeast extract
Since vitamin B2 is water soluble, it can be lost when foods are cooked. Boiling loses about twice as much B2 as steaming or microwaving.
How Much Riboflavine Do We Need Per Day?
AGE GROUP RIBOFLAVIN AMOUNT
- 2-3 years 0.5 mg / day
- 4-8 years 0.6 mg / day
- 9-13 years 0.9 mg / day
- 14-18 years old male 1.3 mg / day
- 14-18 years old women 1 mg / day
- 19-65 years old male 1.3 mg / day
- 19-65 years old women 1.1 mg / day
- +65 years old male 1.3 mg / day
- +65 years old female 1.1 mg / day
- Pregnancy 1.4 mg / day
- Lactation 1.6 mg / day
Deficiency in Vitamin B2
Since the human body excretes the vitamin on a continuous basis, it is not processed, vitamin B2 deficiency is a major risk when diet is low. A individual with a B2 deficiency is likely to be deficient in other vitamins as well.
Riboflavin deficiency can take two forms:
- When a person’s diet is deficient in vitamin B2, they develop primary riboflavin deficiency.
- Secondary riboflavin deficiency occurs when the intestines are unable to absorb the vitamin adequately, the body is unable to use it, or the vitamin is excreted too quickly.
Ariboflavinosis is the medical term for riboflavin deficiency.
The following are signs and symptoms of vitamin B2 deficiency:
- Angular cheilitis, or cracks at the corners of the mouth
- Cracked lips
- Dry skin
- Inflammation of the lining of the mouth
- Inflammation of the tongue
- Mouth ulcers
- Red lips
- Sore throat
- Scrotal dermatitis
- Fluid in mucous membranes
- Iron-deficiency anemia
- Eyes may be sensitive to bright light, and they may be itchy, watery, or bloodshot
People who consume large quantities of alcohol are more likely to suffer from vitamin B deficiency.
- Vitamin B2 is normally thought to be healthy. An overdose is impossible since the body can only consume about 27 milligrams of riboflavin before excreting any excess in the urine.
- However, before taking any supplements, you should consult with your doctor, as they should interact with other medications.
- Supplements may interfere with other medications, and B2 supplements can reduce the efficacy of some medications including anticholinergics and tetracycline.
- Supplementation may be recommended by a doctor if a patient is taking a medication that inhibits riboflavin absorption, for example.
Drugs that may interfere with riboflavin levels in the body include:
- Tricyclic antidepressants, such as imipramine, or Tofranil
- Some antipsychotic drugs, such as chlorpromazine, or Thorazine
- Methotrexate, used for cancer and autoimmune diseases, such as rheumatoid arthritis
- Phenytoin, or Dilantin, used to control seizures
- Probenecid, for gout
- Thiazide diuretics, or water pills
Doxorubicin, a cancer-fighting drug, can deplete riboflavin levels, and riboflavin can affect how doxorubicin functions.