Vitamin B2 is a member of family of vitamin B-Complex. It’s often called growth factor or factor of cell respiration. It is a water soluble vitamin that can be found in almost all foods.
This vitamin is important for several important functions in the body, such maintaining mucous membranes that are located around the digestive tract, for the proper formation of red blood granules, and production of antibodies. It participates in the process of metabolism of carbohydrates, proteins and fats, and is an important part of the processes involved in cell respiration and growth.
As part of the family of B-complex, vitamin B2 is essential for the production of niacin (vitamin B3) and helps the body in the absorption of vitamin B6. During the period of constant development, such as puberty, vitamin B2 helps the proper development.
Food rich in Vitamin B2
People who eat a nutritionally balanced diet mainly provide the necessary amounts of vitamins B2 because it is present in small amounts in almost all foods.
Rich source of vitamin B2 are liver, kidney, fish, whole grains, almonds, rice, mushrooms, soy, eggs, milk and dairy products, yeast, and green vegetables such as broccoli and spinach.
Vitamin B2 belongs to a group of water-soluble vitamins, and there is no risk of over dose. The excess that is not used by the body is disposed through urine.
How much vitamin B2 we need?
The recommended daily intake of vitamin B2 is as follow: 1.3 mg of adult men, while for adult women is 1.1 mg daily. In pregnant women the recommended daily intake is 1.4 mg, and in breastfeeding women 1.6 mg per day.
Vitamin B2 deficiency
Deficiency of vitamin B2 is called ariboflavinosis and is common in people who do not ingest enough food or small amounts of dairy products. The first symptom of deficiency of vitamin B2 is visible in the corners of the mouth – cracks and sores. Other symptoms are easily visible: red and inflamed tongue, feeling the scratch and sand the inside the eyelids, eye strain, sensitivity to light, flaky skin around the nose, forehead, and ears, oily skin, vaginal itching, excessive hair loss, etc.
Other signs of deficiency of vitamin B2 may be manifest as dizziness, gastro – intestinal disorders, poor growth, and dermatitis.
Risk Factors for Vitamin B2 deficiency
Even a good diet ensures adequate intake of this important vitamin, there are certain circumstances that can cause a deficiency of vitamin B2, such excessive consumption of alcohol, caffeine, refined sugar, and smoking, while stress and excessive physical activity can exhaust reserves of this vitamin.