Vitamin B2 benefits
There are a variety of B vitamins that are needed by the body to perform certain functions; particularly, they partake in cellular metabolism. Vitamin B2, also known as riboflavin, is an easily absorbed, water-soluble vitamin that must be replenished daily because our bodies cannot store it in significant amounts. Like the other B vitamins, vitamin B2 is needed to support energy production by aiding in the metabolism of fats, carbohydrates, and proteins. Other functions of riboflavin include assistance in red blood cell formation and respiration, antibody production, and for regulating human growth and reproduction. Healthy skin is also due, somewhat, to vitamin B2. Learn about the foods that contain this vitamin and all of the benefits that we can get from it.
Foods with riboflavin
It is important to know which vitamins are in which foods so we can be sure to eat them every day. The good thing is that many foods have a wide variety of vitamins and minerals, so it isn’t hard to eat them daily. Milk, cheese, green leafy vegetables, liver, kidneys, legumes, tomatoes, yeast, mushrooms, almonds, whole grains, and some cereals are great sources of riboflavin. Riboflavin is destroyed when it comes into contact with light, so storing these foods properly will preserve the vitamin B2 content.
Benefits of vitamin B2
The health benefits of riboflavin are too good to pass up; in fact, you will be in some serious trouble if you do. Our bodies cannot function normally without the B vitamins.
- Vitamin B2 is essential for growth of the body’s cells, particularly red blood cells.
- The body needs vitamin B2 for reproduction.
- Riboflavin is important for the healthy growth of the skin, hair, and nails.
- It plays a critical role in metabolic reactions, particularly the conversion of carbohydrates into sugar (glucose); it also stimulates the beginning steps of the metabolism of fatty acids. Riboflavin is essential for the energy generation of carbohydrates, acids, and fats.
- It is essential for tissue respiration.
- The metabolism of some vitamins and minerals requires riboflavin, such as iron and vitamin B6.
- Vitamin B2 helps boost the immune system because it helps produce antibodies.
- Along with other B vitamins, riboflavin helps the nervous system.
- Vitamin B2 is essential for normal vision and the prevention of cataracts.
- It is required for the health of the mucous membranes in the digestive tract.
- It is used to prevent and treat migraines, headaches, cataracts, rheumatoid arthritis, acne, dermatitis, eczema, anemia, glaucoma, and to improve the appearance of the skin.
As you can see, there are many significant benefits that come from vitamin B2.
Recommended dietary allowance (RDA)
The RDA for riboflavin (vitamin B2 differs between men and women because their weights, metabolic rate, and caloric intakes are different. For men, the RDA is 1.7 mg per day and 1.3 mg per day for women. Pregnant women require 1.6 mg per day and lactating women require 1.8 mg per day.
Deficiency and toxicity
Deficiency in riboflavin has a big effect on the metabolism of carbohydrates, fat, and proteins; since the vitamin is required for all of these things, the body cannot properly utilize these nutrients with riboflavin. Symptoms of deficiency may include bloodshot eyes, abnormal sensitivity to light, itching and burning of the eyes, inflammation of the mouth, lesions on the skin, sores at the corners of the mouth, and possibly more.
There is not a problem with toxicity of riboflavin because the body can easily excrete excess amounts in the urine. Possible reactions to large amounts of riboflavin may include itching, numbness, burning or prickling sensations, and sensitivity to light.
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