Vitamin B2 Health Benefits, Foods and Deficiency Treatment

vitamin b2 foods

Vitamin B2 Health Benefits, Foods and Deficiency Treatment

Vitamin B2 also called as riboflavin. Riboflavin is a yellow orange solid substance with poor solubility in water. Vitamin B2 is important for body growth and RBC production. Vitamin B2 along with other nutrients is important for normal vision. It also prevents the cataracts and damage to the lens of the eye.

What are the Functions of Riboflavin?

  • Riboflavin is a component of various coenzymes that play an important role in the metabolism of proteins, fats and carbohydrates
  • Promotes regular pattern of growth and development
  • Plays a key role in the maintenance of mucous membrane
  • Also plays a role in the health of eyes, skin, nervous system
  • Promotes iron metabolism and helps in RBC production
  • It assists energy release from food

What is the Recommended Dietary Allowance of Vitamin B2?

  • 0-6 months                                     0.3mg
  • 6-12 months                                    0.4mg
  • 1-3 years                                           0.5 mg
  • 4-8 years                                           0.6 mg
  • 9-13 years                                         0.9 mg
  • 14-18 yrs female                             1 mg
  • 14-18 yrs male                                 1.3 mg
  • 19+ yrs female                                   1.1 mg
  • 19+ yrs male                                       1.3 mg
  • Pregnant women                               1.4 mg
  • Lactating women                               1.6 mg

What are the FOOD Sources of Vitamin B2?

Riboflavin is not stored in the body. You need to eat foods rich in riboflavin every day. Vitamin B2 is stable to heat and refrigeration. When food is left in direct sun light, Riboflavin may be destroyed

  • vitamin b2 foodsCheese
  • Almonds
  • Beef and lamb (lean steak)
  • Oily fish and sea foods
  • Egg
  • pork
  • Mushrooms
  • Sesame seeds
  • Spinach
  • Milk, yogurt, butter milk
  • Soy beverages, soy nuts

What are the Deficiency Symptoms of Vitamin B2?

Riboflavin deficiency frequently occurs in combination with deficiencies of other water soluble vitamins

  • Painful red tongue with sore throat
  • Chapped and fissured lips (cheilosis)
  • Inflammation of the corners of the mouth
  • The eyes can become itchy, watery bloodshot and sensitive to light

Who are at Risk for Vitamin B2 deficiency?

  • Patients who are on aggressive medication protocols for cancer and AIDS.
  • Elderly people
  • Excessive alcohol consumption
  • People with lactose intolerance are more likely to experience vitamin B2 deficiency when they do not replace these sources of the vitamin by alternatives

How to Overcome Vitamin B2 deficiency?

Riboflavin is generally included in multivitamins and B complex vitamins, and comes separately in tablet form. Take vitamin B2 rich foods and don’t leave the food in direct sunlight. Before using vitamin B2 supplements take an advice from your health care provider.

Vitamin B2 overdose Symptoms:-

  • Itching
  • Numbness
  • Burning and pickling sensation
  • Yellow or orange colored urine
  • Sensitive to light
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