Vitamin B2 or Riboflavin
Vitamin B2 or Riboflavin, also known as Vitamin G, is necessary for the formation of red blood cells and cell respiration and growth.
It further alleviates eye fatigue and the occurrence of migraine; it is important in the prevention of cataracts; it helps the body produce antibodies, it promotes the oxygenation of the skin, nails and hair; it supports the release of energy from food, the metabolism of carbohydrates, proteins and fat and the production of adrenal hormones.
As part of the B-complex family, Vitamin B2 (V-B2) is necessary for the production of Niacin (Vitamin B3) and it helps the body absorb Vitamin B6. During puberty, V-B2 helps ensure that there is a normal development.
Deficiency effectA deficiency of V-B2 will give an overall feeling of weakness, irritated skin or other skin conditions.
Further possible symptoms of Vitamin B2 deficiency are; bloodshot, burning and itching eyes, crack and sores in mouth and lips, trembling, problems with digestion, insomnia, dermatitis, oily skin and retarded growth.
Foods high in Vitamin B2In almost every type of plant and animal tissue, you will find small amounts of V-B2. If you eat a nutritionally-balanced diet, in general your body will receive sufficient levels of V-B2.The best naturally-occurring resources of V-B2 are dairy products, eggs, avocado, broccoli, asparagus and leafy green vegetables. V-B2 is also found in nuts, mushroom, fruits, soybeans, whole grains and cereals, organ meats (liver, heart and kidney) and fish.
The recommended daily intake of V-B2 for adult men is 1.3 mg, for adult females at least 1.1 mg daily. Pregnant women should at least get 1.4 mg daily, and women who are breastfeeding should get at least 1.6 mg daily. Please note that consuming excessive amounts of alcohol, tobacco, refined sugars and caffeine inhibits the body's ability to properly absorb this vitamin.
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