Benefits of Vitamin B2

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:

  • Fatigue
  • 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.

Benefits of Vitamin K

Vitamin K (also known as Naftakinon) is an important vitamins that plays a role in blood clotting. In this section, you can find information about “Benefits of vitamin K, Which foods are rich in vitamin K? Vitamin K sources, vitamin K deficiency symptoms”

Benefits of Vitamin K

Vitamin K is the vitamin that takes part in the clotting of blood, and it is the most important task, that is, the blood clotting.

Recently vitamin K has also been lauded for its potential role in the increase of bone mass. Studies have proved that supplemental vitamin K promotes osteotrophic processes and slows osteoclastic processes via calcium bonding.

Research into the antioxidant properties of vitamin K indicates that the concentration of vitamin K is lower in the circulation of carriers of the APOE4 gene and recent studies have shown its ability to inhibit cell death due to oxidation in nerve cells.

Which foods are rich in vitamin K?

Vitamin K sources: In the green parts of vegetables, spinach, squash, cabbage, cauliflower, Brussels cabbage, lettuce, green tomato, beans, yogurt, egg yolk, potato and in green pepper, there is great amount of this vitamin. Vitamin K is produced by the beneficial bacteria in intestines. Only small amount of the vitamin K is stocked in liver.

K vitamin deficiency symptoms

If K vitamins are not taken sufficiently, the blood clotting properties decrease and as a result, bleeding occurs in the gums, the digestive system, the urinary tract, the lungs and the deeper. K vitamin deficiency, hemorrhoids, nose bleeding, menstrual bleeding can result such as excessive bleeding. Vitamin K supplementation is used to relieve Vitamin K deficiency in hemorrhagic patients only. Especially in newborn babies due to K Vitamin Deficiency occurs. To prevent this, Vitamin K supplementation is performed immediately after birth. Daily Vitamin K is readily available through nutrients and beneficial bacteria. However, situations that adversely affect the absorption and production of Vitamin K may cause lack of vitamins.

Excess of vitamin K

K Vitamin excess is rare, if taken too much, can lead to blood clotting too much, and dangerous conditions such as vascular occlusion can lead to impaired liver function. In addition, sweating and chest compression may occur.

Daily Vitamin K Needs: 80-150 mg for adults.

Benefits of Vitamin E; Deficiency symptoms, Excess, Daily Needs

E Vitamini (also known as Tokoferol) is an important vitamins that plays an important role in many functions in terms of antioxidant and immune system. In this section, we will try to find answers to your questions such as “Benefits of vitamin E, Which foods are rich in vitamin E? Vitamin E sources, vitamin E deficiency symptoms, excess of vitamin E and side effects, Daily vitamin E needs”.

Benefits of Vitamin E

Vitamin E is a very powerful antioxidant. It prevents cell structure from deteriorating. It accelerates the recovery of the wounds. It is a protection against cancer. It prevents vessel stiffness and clogging. It makes the skin beautiful. It strengthens the immune system. It is vital for eye health. It provides protection against heavy metals, toxic compounds, radiation, and toxins created by certain medicines. It has been proven to be beneficial in preventing age-related memory loss (Alzheimer).

Which foods are rich in vitamin E?

Vitamin E sources: There are abundant amounts of olive oil, fish oil, nuts, walnuts, tuna fish, sardines, egg yolks, tomatoes and patates in green vegetables such as spinach, zucchini, cabbage and lettuce. Especially a handful of hazelnuts meet daily Vitamin E need.

Vitamin E deficiency symptoms

E Vitamin Deficiency is extremely rare, with deficiency of E Vitamin; Easy fatigue, late healing of wounds, sexual desire and infertility can occur, especially anemia and eye disorders. E Vitamin deficiency also increases heart disease and cancer risk. In addition, swelling due to water accumulation in the body can be seen. Especially during the adolescence period when sexual development is accelerating, Vitamin E needs to be met up to its needs.

Excess of Vitamin E and  Side Effects

Eutrophication of vitamin E is very rare because normally it is thrown out in excess urine. However, overdose may cause nausea and diarrhea.

Daily Vitamin E Needs

5-6 mg for infants, 7 mg for children 4-11 years and 8-10 mg for adults 12 years old. It is up.