Vitamin B2 is a part of the vitamin B complex and is also known as riboflavin. The whole group consists of micronutrients important for increasing the metabolism in the body and are essential for one’s diet. Vitamin B2 plays a crucial role in the synthesis of hemoglobin and in the metabolism of fats and carbohydrates.
Functions of Vitamin B2
Riboflavin is a major component of blood, involved in the production of red blood cells. Thus B2 promote the movement of oxygen molecules in the blood. The color is deep yellow or orange-yellow, which is a prerequisite, often used as a dye. On the packaging of products, it is referred to as E101.
Vitamin B2 is important for the body because it actively participates in the exchange of fat, protein and carbohydrates. It is essential for good vision and protecting the skin from UV rays. Vitamin B2 increases the sensitivity of the retina, so it is important for the health of human vision. Riboflavin is of major importance for athletes and why they need to obtain additional vitamin B2. Riboflavin is a vitamin that helps the "extraction" of energy from amino acids. It is important for the activation of vitamin B6 and enters maintenance in good condition of our skin and hair .
Benefits of Vitamin B2
Vitamin B2 helps in growth and reproduction. In addition to providing strength for the skin, nails and hair, it helps to eliminate inflammation in the mouth, lips and tongue. Riboflavin is beneficial to eyesight and alleviates eye fatigue. It functions with other substances for the proper digestion of carbohydrates, fats and proteins.
Since vitamin B2 is heat-resistant, it would hardly be lost during heat treatment of products, unless treated with too much water. Main destroyers of vitamin B2 are bicarbonate soda and light, particularly ultraviolet. B2 is especially important if you want healthy skin, hair and nails. It also prevents infections of the mouth, tongue and oral cavity.
Sources of Vitamin B2
Vitamin B2 is a water-soluble - being disposed by the body with water. It’s easy to absorb and like other B vitamins does not accumulate and must be regularly accumulated through whole foods and supplements .
Vitamin B2 is found primarily in beef, eggs, cheese and feta cheese, beer, brewer's yeast, liver, milk and dairy products, mushrooms, soybeans, spinach and other leafy vegetables, bananas, almonds, etc.. The only scientifically proven benefit of beer is that it contains doses of vitamin B2.
The recommended daily dose of Vitamin B2
The recommended daily dose for children , depending on their weight, is between 0.6 to 0.9 mg, for women - 1.1 milligrams, and for pregnant or lactating women- 1.5 milligrams daily. For men - 1, 3 milligrams, and for active athletes, the recommended amount per day is 1.5 - 2.4 mg per day or 300 to 500 grams of foods that contain it.
Deficiency of Vitamin B2
Vitamin B2 deficiency can occur if you do not follow a rational diet. If you exclude proteins of animal origin, as well as fresh vegetables from your diet, there will be a deficit. Lack of vitamin B2 leads to impaired absorption of iron. Symptoms of lack of riboflavin are fatigue for no apparent cause, pain and bleeding in the eyes. Lack of vitamin B2 causes vision problems, dry lips, wrinkles in the corners of the mouth, and hair loss. When insufficient amounts of this vitamin are present, skin problems and abnormal growth of children is to be expected- this is due to the fact that their protein metabolizing is hampered by the lack of vitamin B2.