Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays essential roles in various bodily functions. It serves as a cofactor for enzymes involved in energy metabolism, particularly in the conversion of carbohydrates, fats, and proteins into usable energy for the body. Riboflavin also acts as an antioxidant, helping to protect cells from oxidative damage caused by free radicals.
Additionally, vitamin B2 is crucial for maintaining healthy skin, eyes, and mucous membranes. It supports normal growth and development and contributes to the production of red blood cells. Riboflavin is involved in the metabolism of other vitamins, such as vitamin B6 and folate, and plays a role in the activation of vitamin B6 into its active form.
Dietary sources of vitamin B2 include dairy products, eggs, lean meats, green leafy vegetables, nuts, and enriched grains. Deficiency in riboflavin can lead to symptoms such as cracked lips, inflamed tongue, skin disorders, and eye fatigue. Ensuring an adequate intake of vitamin B2 through a balanced diet is essential for overall health and well-being.
Requierment :
Functions :
Vitamin B2, also known as riboflavin, is an essential nutrient that belongs to the group of water-soluble B vitamins. Its primary function is to serve as a cofactor for enzymes involved in various metabolic pathways within the body. Riboflavin plays a crucial role in processing amino acids and fats, aiding in the production of energy from carbohydrates, and facilitating the conversion of nutrients into forms that can be utilized by cells.
Furthermore, riboflavin is instrumental in the synthesis of red blood cells, which are vital for oxygen transport throughout the body. It also works alongside other B vitamins like B6 and folic acid, assisting in their activation and utilization within the body. Additionally, riboflavin helps to maintain the health of mucous membranes, particularly those lining the digestive tract, promoting optimal nutrient absorption and overall gastrointestinal health.
Dietary sources rich in vitamin B2 include dairy products, lean meats, eggs, green leafy vegetables, nuts, and enriched grains. Ensuring an adequate intake of riboflavin is essential for supporting energy metabolism, cellular function, and overall health and well-being.
Deficiency :
Vitamin B2 deficiency can also manifest as fatigue, weakness, slowed growth, and impaired immune function. The skin may become more sensitive and prone to developing dermatitis or other skin conditions. Eye symptoms such as itching, burning, and blurred vision may occur due to increased sensitivity to light. Furthermore, vitamin B2 deficiency can contribute to neurological symptoms like confusion, memory loss, and numbness or tingling in extremities. Chronic deficiency can lead to more severe complications affecting the nervous system and cardiovascular health. It’s crucial to address riboflavin deficiency promptly through dietary changes or supplementation to prevent long-term health consequences and improve overall well-being. Consulting a healthcare professional is advisable for proper diagnosis and treatment of vitamin B2 deficiency.
Food sources :
Vegetarian Sources :
A . Leafy green vegetables (per 100 grams) :
- kale: 0.1 mg
- spinach: 0.19mg
B. Avocado: 0.13mg
D. Mushrooms: 0.5 mg
E.Soybeans: 0.4mg
Non-Vegetarian Sources (per 100 grams) :
A. Lamb liver: 4mg
B. Chicken Liver : 3.8MG
Supplements :
Over Dosage :
In addition to causing the urine to turn a dark yellow, which is harmless, vitamin B2 overdose is generally rare due to its water-soluble nature. However, extremely high doses might lead to gastrointestinal discomfort, such as nausea, vomiting, and diarrhea. It’s essential to adhere to recommended intake levels to avoid adverse effects. As with any supplement, it’s advisable to consult healthcare professionals before taking high doses of vitamin B2, especially for those with existing health conditions or taking medications. Overall, vitamin B2 is generally considered safe when consumed within recommended dietary guidelines, and its benefits in energy metabolism and tissue health outweigh potential risks when used appropriately.
Conclusion :
So, the best choice is to eat a well-balanced diet and get these nutrients from food sources.
