VITAMIN B2

VITAMIN B2

Vitamin B2, also known as riboflavin, is one of the eight B-complex vitamins. Like other B vitamins, it plays a role in energy production in the body, but also has many other important uses. 

Vitamin B2 is a water-soluble vitamin that is flushed out of the body daily, so it must be restored each day. The best way to get this vitamin is by eating foods that are rich in riboflavin. Riboflavin is found in eggs, nuts, dairy products, meats, broccoli, brewer's yeast, Brussel sprouts, wheat germ, wild rice, mushrooms, soybeans, green leafy vegetables and whole grain and enriched cereals and bread, according to the University of Maryland Medical Centre. 

Benefits

1. Good Energy Levels

Riboflavin is utilized by the body to metabolize food for energy and to also maintain proper digestive, nerve, hormone, and brain function. 
The vitamin is required to break down proteins into fats, amino acids, and carbohydrates in glucose form. This helps transform nutrients from food into utilizable body energy that assists in maintaining a healthy metabolism. It is valuable in calming the nervous system, combating chronic stress, and controlling hormones that manage energy, appetite, mood, temperature, and much more.

2. Maintain Healthy Skin and Hair

Riboflavin plays a key role in maintaining levels of collagen, which to is needed maintain the young structure of skin and also prevent wrinkles and fine lines. Low levels of this vitamin can result in premature aging. Studies suggest that riboflavin can decrease the time required for healing wounds, provide relief from skin inflammation and chapped lips, and can help automatically slow down signs of premature aging.

3. Helps in Development and Growth

Vitamin B2 is very critical for ensuring a proper development and growth of the reproductive organs, as well as the growth of body tissues such as connective tissues, the skin, nervous system, eyes, mucous membranes, and the immune system. Plus, it ensures healthy hair, nails, and skin.

4. Blood Flow Increases

Riboflavin is important for the production of brand new antibodies and red blood cells in humans, which boosts oxygenation and circulation to different body parts and organs.

5.  Diseases Prevention

Vitamin B2 can help prevent numerous common health conditions such as cataracts, migraine, rheumatoid, dermatitis, acne, eczema, and arthritis.

6.  Digestive Tract Protection

Riboflavin plays a key role in protecting and maintaining the mucous membranes in the digestive system.

7.   Antioxidants

Vitamin B2 is a powerful antioxidant that manages the play of free radicals. It helps prevent cancer and heart disease.

8.  Healps in Anemia treate

Riboflavin plays a key role in treating anemia. Plus, it is also often utilized in treating sickle cell anemia. Both these conditions are typically a product of riboflavin deficiency.

9.Helps in Cancer prevention

Since vitamin B2 acts as a potent antioxidant that controls the presence of harmful free radicals, it contributes towards cancer prevention. The vitamin is needed for the production of an antioxidant known as glutathione, which basically kills the damaging free radicals as well as cleanses the liver. An uncontrolled presence of free radicals often leads to the development of tumors, and riboflavin actually helps fight those cancer contributors.

10. Helps Prevention of AIDS/HIV

Research suggests that vitamin B2 can prevent AIDS from progressing, thus helping prevent the disease.

Symptoms of deficiency

                    i.            Weakness,

                  ii.            Throat swelling/soreness

                iii.            Skin cracking

                iv.            Dermatitis

                  v.            Anaemia

                vi.            Blurred vision and itching, watering, sore, or bloodshot eyes

              vii.            Eyes becoming light-sensitive and easily fatigued

            viii.            Cracked lips

                ix.            Inflammation of the lining of the mouth

                  x.            Inflammation of the tongue

                xi.            Mouth ulcers

              xii.            Red lips

            xiii.            Sore throat

People who drink excessive amounts of alcohol are at greater risk of vitamin B deficiency. 

Sources

1. Eggs
2. Dairy products
3. Asparagus
4. Artichokes
5. Avocados
6. Cayenne
7. Currants
8. Fortified cereals
9. Kelp
10. Lima beans, navy beans, and peas
11. Molasses
12. Mushrooms
13. Nuts
14. Parsley
15. Pumpkins
16. Sage
17. Sweet potatoes
18. Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
19. Whole-grain breads, enriched breads, and wheat bran
20. Yeast extract

Vitamin B2 is water soluble, so cooking foods can cause it to be lost. About twice as much B2 is lost through boiling as it is through steaming or microwaving. 

RDA

Recommended Dietary Allowances (RDAs) for Riboflavin
Age	Male	Female	Pregnancy	Lactation
Birth to 6 months*	0.3 mg	0.3 mg
7–12 months*	0.4 mg	0.4 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	0.9 mg	0.9 mg
14–18 years	1.3 mg	1.0 mg	1.4 mg	1.6 mg
19-50 years	1.3 mg	1.1 mg	1.4 mg	1.6 mg
51+ years	1.3 mg	1.1 mg