Vitamin B2 - Benefits and Food Sources
What is Vitamin B2?
Vitamin B2 is also known as Riboflavin. Riboflavin is a water-soluble vitamin. This vitamin involved in vital metabolic processes in the body. It is manufactured in the body by the intestinal flora and is easily absorbed, although very small quantities are stored, so there is a constant need for this vitamin. Riboflavin is not toxic when taken orally, as its low solubility keeps it from being absorbed in dangerous amounts from the gut. Riboflavin also works as an antioxidant by scavenging damaging particles in the body known as free radicals. Vitamin B2 deficiency by itself is uncommon. It usually occurs with deficiencies of other B vitamins in people who have a protein and calorie deficiency.
Benefits of Vitamin B2
- Because riboflavin releases energy it promotes the production of energy in the brain’s blood vessels. There is speculation, after some research, which supplements of riboflavin may be able to help reduce the number of migraine headaches a person gets.
- Riboflavin is important for normal development especially over periods of rapid growth. Vitamin B2 is necessary for maintaining a healthy immune system.
- It is also an important vitamin during pregnancy since lack of it can damage a developing fetus. Not only that, sufficient riboflavin during pregnancy would also relieve pregnancy cramps.
Deficiency Symptoms of Vitamin B2
- Symptoms of vitamin B2 deficiency include visual problems, such as cataracts and excessive sensitivity of the eyes to light i.e. photosensitivity.
- The symptoms may also include reddening of the lips with cracking at the corners, tongue inflammation, skin inflammation, swelling, dizziness, hair loss, insomnia, trembling and delayed mental response.
Excessive Intake of Vitamin B2
The limited capacity to absorb orally administered riboflavin precludes its potential for harm. Riboflavin intake of many times the recommended dietary allowance is without demonstrable toxicity. A normal yellow discoloration of the urine is seen with an increased intake of this vitamin but it is normal and harmless.
Recommended Dosage of Vitamin B2
The recommended dietary allowance of vitamin B2 daily is:
- Infants from birth to 1 year - 0.4 to 0.5 mg
- Babies 1 to 3 years - 0.8 mg
- Children 4 to 10 - 1.1 to 1.2 mg
- Pregnant women - 1.6 mg
- Lactating women - 1.7 to 1.8 mg
- Other adult females - 1.3 mg
- Adult males - 1.7 mg
Rich Food Sources of Vitamin B2
Vitamin B2 is found mainly in meat, soybeans, milk, yogurt, eggs, broccoli, fish, eggs, vegetables, dairy foods and grain products. The sources of riboflavin also include brewer’s yeast, almonds, organ meats, whole grains, wheat germ, wild rice, mushrooms, brussel sprouts and spinach. Other sources of vitamin B2 are asparagus, artichokes, avocados, broccoli, Brussels sprouts, dandelion greens, watercress, currants, spinach, kelp, peas, navy beans, lima beans, pumpkins, sweet potatoes, cayenne, parsley, sage and rose hips.