Everything about vitamin B2 (Riboflavin)

       Also known as Riboflavin, vitamin B2 helps in converting fats, carbohydrates and proteins into energy. It is needed for healing and maintaining a healthy skin, helps to balance the acidity in the body and is important for hair, nails and eyes.
Also, Riboflavin plays an important role in prevention and treatment of several diseases, such as anemia, carpal tunnel syndrome, cataracts, migraine, rosacea or vaginitis.

The benefits of Riboflavin (vitamin B2)

  • maintains healthy skin
  • it is necessary for the growth of hair and nails
  • it has a role in the production of red blood cells
  • it contributes to a healthy development of tissues
  • has antioxidant effect
  • has anti-atherosclerosis properties
  • prevents skin cancer and cervical cancer
  • treats headache, eye fatigue, cataract
  • it is a great treatment for anemia
  • regulates thyroid activity
  • supports immune system
  • helps treat the nervous system problems

The deficiency of vitamin B2 is manifested through:

  • burning and itching sensation around the eyes
  • the inability of absorption of other vitamins
  • cataracts
  • photosensitivity
  • greasy hair without shine
  • brittle nails
  • cracked lips and skin
  • low stamina and predisposition to infections
  • growth retardation
  • dermatitis and tongue inflammation
  • reduction of red cells in the blood
  • blood pressure problems in pregnant women

The excess of vitamin B2 – due to lack of adverse effects, it was not yet established a maximum permissible dose of riboflavin intake. Usually, an overdose of vitamin B2 is simply excreted through urine or is followed by minor allergic reactions.

The recommended daily dose of vitamin B2 is:

  • between 0.6 and 1.4 milligrams per day for children;
  • 1.5 milligrams for women and adolescents;
  • 1.8 milligrams for men and for pregnant or nursing women.

The best natural sources of vitamin B2 are:
Vitamin B2

  • chicken meat, pork, beef and lamb
  • liver, kidneys, heart and organs in general
  • dairy products
  • eggs
  • fish (salmon, tuna, herring)
  • green leafy vegetables
  • almonds
  • mushrooms
  • soy products
  • yeast
  • sesame seeds
  • seafood
  • tomatoes
  • avocado
  • broccoli
  • mushrooms
  • spinach

The riboflavin is heat resistant, but very sensitive to light and alkaline pH. This vitamin can partially disappear in boiling water.

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