The importance of Vitamin B2
The Importance of Vitamin B2, also known as riboflavin, is essential for healthy metabolism. This vitamin plays a crucial role in releasing energy from carbohydrates, proteins and fats that we consume through our diet. A notable characteristic of vitamin B2 is that it is sensitive to light, making it important to store milk, a major source of vitamin B2, in the dark.
Functions of Vitamin B2:
- Antioxidant: Vitamin B2 acts as a powerful antioxidant, which means it protects the body from damaging 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.
Food 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 loss. It is recommended to cook vegetables in little water and not to cut them too finely.
Causes of Vitamin B2 Deficiencies:
- Intestinal problems, such as diarrhea and irritable bowel, reduce the absorption of vitamin B2.
- The use of certain medications, 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 significantly.
- Chronic illness, fever and serious injuries increase the need for vitamin B2.
Uses of Vitamin B2:
- Antioxidant: Works as an antioxidant with a specific effect on the lens of the eye, which can reduce the risk of cataracts.
- Skin health: A sufficient supply of vitamin B2 keeps the 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 function.
- 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 (whole): 1 dl – 0.18 mg
- Egg (medium): 0.17 mg
- Minced meat (beef): 100g – 0.15 mg
Consequences of a Disrupted 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.
- Listlessness and depressive feelings.
Recommended Daily Allowance:
- Men: 1,5 mg
- Women: 1,1 mg
Ensure sufficient vitamin B2 for an optimally functioning body and maintenance of good health.
