Vitamin B2 (also known as Riboflavin) is an important vitamins that plays an important role in many vital functions such as energy production from foods and the regular functioning of the nervous system and respiratory system. Riboflavin enters the water-soluble vitamin group. Because it can not be stored in the body, it must be taken regularly through foods. In this section we will try to find answers to your questions like “Benefits of Vitamin B2, foods containing vitamin b2, Vitamin B2 deficiency symptoms”.
Benefits of Vitamin B2
Riboflavin, also known as vitamin B2, plays an important role in energy production. It helps transform carbohydrates into sugar, which affects many functions in the body. Besides producing energy for the body, riboflavin works as antioxidant and combats harmful particles known as free radicals. Free radicals can damage cells and DNA and can contribute to the development of certain health problems, such as heart disease and cancer. Antioxidants such as riboflavin may fight free radicals and may help to reduce or prevent some of the damage they cause. Vitamin B2; Regulates the acidity of the body, improves the nervous system, helps the respiratory system work regularly and efficiently. In addition, skin health is important for hair, nails and eyes. It also helps to reduce the effects of aging.
Vitamin B2 is important also for healthy growth. For this reason, it is necessary to take B2 vitamins in sufficient quantity, especially for the healthy development of children. Vitamin B2 is also important against the “shortness of breath caused by anemia”, which pregnant women often encounter. Because riboflavin is also responsible for the production of red blood cells that carry oxygen to the tissues of our bodies.
Which foods are rich in vitamin B2?
Vitamin B2 sources: Vitamin B2 can be found in many foods, but they are usually small quantities. However, the foods that contain the most vitamins B2 are: milk and dairy products; Animal products such as meat, liver and eggs; Especially whole wheat bread; Mackerel, snake fish, oysters, herring and shellfish; Rice, millet, peas, beans and sunflower seeds. In addition, there are abundant amounts of vitamin B2 in vegetable foods such as green vegetables, carrots, artichokes, nuts, peanuts and lentils.
Additionally; Cabbage, carrots, apples, figs and strawberries also contain a small amount of vitamin b2.
Vitamin B2, unlike many other vitamins, does not disappear during cooking. However, it loses its properties under strong light.
Vitamin B2 deficiency symptoms:
Healthy individuals who are fed a normal and balanced diet receive a sufficient amount of vitamin B2, and therefore, the lack of vitamin B2 and the symptoms associated with it are not observed in healthy people. “Vitamin B2 deficiency” is most commonly seen in people with insufficient and unbalanced diet, old people, pregnant women and alcohol.
In the absence of riboflavin, protein formation is reduced and skin wounds, nervous disorders and eye disorders (burning and blurring in the eyes, sensitivity to bright lights, cataracts) occur. In particular, people who are inadequate or unbalanced feed; Pregnant or lactating women; Those who are engaged in work and sports that require high physical performance should pay more attention to taking enough Vitamin B2. The indication of lack of riboflavin / B2 vitamins includes:
- Slower growth in children
- Digestion problems
- Cracks and wounds around the mouth corners
- Eye fatigue
- Throat swelling and pain
- Light sensitivity
Does Vitamin B2 and vitamin supplements have side effects and harms?
Due to side effects and potential for interaction with medicines, you should only take dietary supplements under the supervision of a knowledgeable health professional.
Riboflavin is generally considered safe even at high doses because the excess of vitamin B2 is excreted from the body with urine. This can cause darkening of the urine color. Riboflavin is thought to cause no serious adverse effects, but taking any of the B vitamins for a long time may cause the imbalance of other important B vitamins. In addition, very high doses can cause problems such as itching, numbness, yellow or orange colored urine, nausea, vomiting, and light sensitivity.
Daily Vitamin B2 Needs:
Best sources of Vitamin B2 are meat, eggs, nuts, dairy products, green leafy vegetables.
Daily Vitamin B2 are the average “1,1 – 1,3 mg” for adults. Before giving a child riboflavin supplement, consult a health professional, such as should be done before taking any medication. Suggestions for the amount of riboflavin to be taken daily in the diet are:
|0-6 months for babies: 0.3 mg||For babies from 7 to 12 months: 0.4 mg|
|Children between 1 and 3 years: 0,5 mg (RDA)||Children between 4 and 8 years: 0.6 mg (RDA)|
|Children between the ages of 9-13: 0.9 mg (RDA)|
|14 to 18 years of age for teens (boys): 1,3 mg (RDA)||14 to 18 years of age for teens (girls): 1 mg (BMI)|
|Men 19 years and over: 1,3 mg (RDA)||Women 19 years and older: 1,1 mg (BMI)|
|Pregnant women: 1.4 mg (RDA)||Breastfeeding women: 1,6 mg (RDA)|
People who are fed enough and unbalanced can take a multivitamin and mineral complex for vitamin B2 supplementation. However, the healthiest is to take the vitamins and minerals your body needs through fresh and clean foods. In addition, riboflavin is best absorbed by the body when taken between meals.