The importance of Vitamin B2
The importance of Vitamin B2, also known as riboflavin, is essential for a healthy metabolism. This vitamin plays a crucial role in releasing energy from carbohydrates, proteins and fats that we consume through our diet. A notable feature of vitamin B2 is that it is sensitive to light, making it important to store milk, a primary source of vitamin B2, in the dark.
Functions of Vitamin B2:
- Antioxidant: Vitamin B2 acts as a powerful antioxidant, meaning it protects the body from harmful free radicals.
- Energy release: It helps release energy from carbohydrates, proteins and fats, which are then used by the cells.
- Growth and maintenance: Essential for the growth and maintenance of all tissues in the body.
Nutritional sources:
The main sources of vitamin B2 are milk and milk products. Other sources include meat, vegetables, fruits and grains. Since vitamin B2 is water soluble, cooking vegetables can lead to its loss. It is recommended to cook vegetables in little water and not to chop them too finely.Causes of Vitamin B2 Deficiencies:
- Problems with the intestines, such as diarrhea and irritable bowel, reduce the absorption of vitamin B2.
- The use of certain medicines, such as the pill, antibiotics and tranquilizers, can worsen vitamin B2 status.
- During periods of growth, pregnancy or need for care, the need for vitamin B2 can increase sharply.
- Chronic diseases, fever and serious injuries increase the need for vitamin B2.
Uses of Vitamin B2:
- Antioxidant: Works as an antioxidant with specific influence on the eye lens, which can reduce the risk of cataracts.
- Skin Health: An adequate supply of vitamin B2 keeps skin and mucous membranes healthy.
- Migraine: Studies show that an increased intake of vitamin B2 can have a positive effect on migraines.
- Detoxification: Supports the liver in its detoxifying effect.
- Fatigue: An increased need for vitamin B2 can lead to fatigue and complaints of a depressive nature; additional intake can reduce these complaints.
Foods rich in vitamin B2:
- Noble yeast flakes: 100g – 5,0 mg
- Liver (calf): 50g – 1,10 mg
- Wheat germ: 100g – 0,75 mg
- Mushrooms: 100g – 0,45 mg
- Spinach: 100g – 0,20 mg
- Milk (full): 1 dl – 0,18 mg
- Egg (medium): 0,17 mg
- Minced meat (beef): 100g – 0,15 mg
Consequences of a Disturbed Vitamin B2 Level:
- Red eyes and sensitivity to light, with the risk of cataracts in chronic deficiency.
- Anemia.
- Red skin with greasy flakes, especially around the nose, mouth, ears and genitals.
- Cracks in the corners of the mouth.
- Lethargy and depressive feelings.
Recommended Daily Allowance:
- Men: 1,5 mg
- Women: 1,1 mg
