Vitamin B2 or riboflavin is also known as one of the eight types of vitamin B. Like other B vitamins, vitamin B2 plays a role in the process of energy production in the body. In addition, vitamin B2 also has other functions that are not less important.
Foods containing riboflavin
Vitamin B2 is a type of soluble vitamins in the water so that the excess discarded every day of the body. The best way to get vitamin B2 is to eat natural foods that contain this vitamin. According to the University of Maryland Medical Center, foods containing riboflavin them are eggs, nuts, meat, broccoli, wheat, cabbage, rice, mushrooms, soy beans, green leafy vegetables, fortified cereals, and bread.
Benefits
Riboflavin is needed during growth and to keep the body healthy. This vitamin helps the body break down carbohydrates, protein, and fat to produce energy, and allow oxygen to be used by the body.
"Riboflavin is also used to maintain the growth and function of the skin, the lining of the digestive tract, blood cells, and other vital organs," Dr. Sherry Ross, women's health experts at Providence Saint John's Health Center in Santa Monica, California.
Riboflavin is also important for eye health. According to the University of Michigan, vitamin B2 is needed to produce glutathione, an antioxidant compounds to the eye. US National Library of Medicine (NLM) reports, enough riboflavin diet can reduce the risk of cataracts. Riboflavin and niacin supplements may also help prevent cataracts.
In addition, vitamin B2 is also important to maintain a healthy pregnancy. A study by the University Women's Hospital, Heidelberg, Germany, said, riboflavin deficiency may trigger pre-eclampsia, or high blood pressure during pregnancy parent (trimester).
They often suffer from migraines are also recommended to take vitamin B2. Research Department of Neurology of the Humboldt University of Berlin found that people taking high doses of vitamin B2 more rarely suffer from migraines.
Deficiency and dosage
Vitamin B2 deficiency is very rare since this vitamin is easily obtained from the daily diet. Vitamin B2 deficiency usually occurs in those who run an extreme diet, or in people with celiac disease. Celiac disease is a medical condition in which the small intestine is damaged so that the body can not absorb certain nutrients. The disease is caused by gluten intolerance.
Vitamin B2 deficiency can cause anemia, sore throat, mouth or lip sores, skin inflammation, and swelling of the soft tissues in the mouth. These symptoms can appear only a few days after the body is not getting enough vitamin B2, according to the American Journal of Clinical Nutrition.
Daily recommendation of vitamin B2 is 1.3 mg per day for men and 1.1 mg for women. A higher dose of 3 mg per day may help prevent cataracts. Higher doses up to 400 mg can be used to treat migraine headaches, said Kristine Arthur, medical specialist in Orange Coast Memorial Medical Center in Fountain Valley, California. A cup of chopped kale contains 0.1 mg of vitamin B2, a boiled egg contains 0.3 mg, 0.4 mg glass of milk and one cup of almonds contains 1.4 mg of riboflavin.
As a supplement, riboflavin usually fit into multivitamin B complex. But, there are also sold separately in a dose of 25 mg, 50 mg, and 100 mg. Excess vitamin B2 relatively nontoxic because the rest of unused excreted through the urinary tract. However, there are some cases of people reported that excess vitamin B2 complained the urine turns yellow tend to orange and some complain of diarrhea, said Ross.
Foods containing riboflavin
Vitamin B2 is a type of soluble vitamins in the water so that the excess discarded every day of the body. The best way to get vitamin B2 is to eat natural foods that contain this vitamin. According to the University of Maryland Medical Center, foods containing riboflavin them are eggs, nuts, meat, broccoli, wheat, cabbage, rice, mushrooms, soy beans, green leafy vegetables, fortified cereals, and bread.
Benefits
Riboflavin is needed during growth and to keep the body healthy. This vitamin helps the body break down carbohydrates, protein, and fat to produce energy, and allow oxygen to be used by the body.
"Riboflavin is also used to maintain the growth and function of the skin, the lining of the digestive tract, blood cells, and other vital organs," Dr. Sherry Ross, women's health experts at Providence Saint John's Health Center in Santa Monica, California.
Riboflavin is also important for eye health. According to the University of Michigan, vitamin B2 is needed to produce glutathione, an antioxidant compounds to the eye. US National Library of Medicine (NLM) reports, enough riboflavin diet can reduce the risk of cataracts. Riboflavin and niacin supplements may also help prevent cataracts.
In addition, vitamin B2 is also important to maintain a healthy pregnancy. A study by the University Women's Hospital, Heidelberg, Germany, said, riboflavin deficiency may trigger pre-eclampsia, or high blood pressure during pregnancy parent (trimester).
They often suffer from migraines are also recommended to take vitamin B2. Research Department of Neurology of the Humboldt University of Berlin found that people taking high doses of vitamin B2 more rarely suffer from migraines.
Deficiency and dosage
Vitamin B2 deficiency is very rare since this vitamin is easily obtained from the daily diet. Vitamin B2 deficiency usually occurs in those who run an extreme diet, or in people with celiac disease. Celiac disease is a medical condition in which the small intestine is damaged so that the body can not absorb certain nutrients. The disease is caused by gluten intolerance.
Vitamin B2 deficiency can cause anemia, sore throat, mouth or lip sores, skin inflammation, and swelling of the soft tissues in the mouth. These symptoms can appear only a few days after the body is not getting enough vitamin B2, according to the American Journal of Clinical Nutrition.
Daily recommendation of vitamin B2 is 1.3 mg per day for men and 1.1 mg for women. A higher dose of 3 mg per day may help prevent cataracts. Higher doses up to 400 mg can be used to treat migraine headaches, said Kristine Arthur, medical specialist in Orange Coast Memorial Medical Center in Fountain Valley, California. A cup of chopped kale contains 0.1 mg of vitamin B2, a boiled egg contains 0.3 mg, 0.4 mg glass of milk and one cup of almonds contains 1.4 mg of riboflavin.
As a supplement, riboflavin usually fit into multivitamin B complex. But, there are also sold separately in a dose of 25 mg, 50 mg, and 100 mg. Excess vitamin B2 relatively nontoxic because the rest of unused excreted through the urinary tract. However, there are some cases of people reported that excess vitamin B2 complained the urine turns yellow tend to orange and some complain of diarrhea, said Ross.
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