Vitamin B2, also known as Riboflavin, is a well-absorbed water-soluble vitamin. Since it cannot be stored in the body, a daily dosage of it is required. It has an essential role in the production of energy as it aids in converting carbohydrates to sugar that supports several bodily functions.
Moreover, riboflavin has an active role in the electron transport chain that generates cellular energy. Also, it also assists in the processing of fats and amino acids and serves as an antioxidant, which delays the symptoms of aging.
Essential Sources of Vitamin B2 (Riboflavin)
Vitamin B2 is contained in many food sources. However, they usually come in small amounts. An important Vitamin B2 sources are dairy products, brewer’s yeast, edamame, dry-roasted soybeans, and liver. Some other sources are lean meats, oysters, salmon, broccoli, avocados, and mushrooms.
Oily fish, such as eel, herring, and mackerel are also excellent Vitamin B2 sources. Eggs, wild rice, shellfish, millet, dried peas, beans and sunflower seeds are also included in the list. Aside from whole grain products, dark leafy green vegetables like spinach and asparagus also contain adequate amounts of riboflavin. However, apples, carrots, cabbage, figs, and berries hold a reasonably low level of riboflavin. Fortunately, unlike many other vitamins, vitamin B2 is not lost in the cooking process. But you must do your best to avoid strong light and baking soda since they can destroy Riboflavin’s power.
The Symptoms of Vitamin B2 Deficiency
Vitamin B2 deficiency can hinder the proper metabolism of fats, carbohydrates, and proteins since these elements would call for Vitamin B2 for its full metabolism. Some of the symptoms of a deficiency in vitamin B2 include high sensitivity to light, bloodshot eyes, a burning sensation in the eyes, inflammation of the mouth, parched lips, and a sore tongue. A few other common symptoms include oily or dull hair, split nails, and premature wrinkles. Vitamin B2 deficiency could cause improper functioning of adrenal glands, which consecutively result in a number of conditions like anemia, cataract development, and chronic fatigue syndrome. In pregnant women, an insufficient amount of riboflavin is believed to be a major cause for the deadly condition of preeclampsia.
Deficiency in vitamin B2 primarily shows as skin gashes, particularly around the corners of the mouth and over the tongue. If not properly dealt with, it may lead to seborrheic dermatitis, a swollen tongue, and even damaged nerve function. Dandruff, chipping of the lips and corners of the mouth, hair loss, difficulty sleeping, dizziness, low blood count, poor digestion and slowed mental responses are some other Vitamin B2 deficiency symptoms.
The Top Health Benefits of Vitamin B2 (Riboflavin)
Here are some of Riboflavin’s major health benefits:
Helps in Energy Production: Vitamin B2 (Riboflavin) has a very important part in energy production by supporting in the metabolism of proteins, fats, and carbohydrates.
Helps in RBC production: Vitamin B2 (Riboflavin) is necessary for the development of fresh red blood cells and antibodies in humans, which improves circulation and oxygenation to different body organ systems.
Regulates Growth and Reproduction: Vitamin B2 (Riboflavin) is crucially needed for guaranteeing the proper development of the reproductive organs, and the growth of body tissues like the eyes, skin, connective tissue, mucous membranes, nervous system and the immune system. Aside from those benefits, vitamin B2 also guarantees healthy nails, skin, and hair growth.
Regulates Thyroid Activity: Vitamin B2 (Riboflavin) can properly regulate thyroid activity.
Protects the Digestive Tract: Vitamin B2 (Riboflavin) has a huge part in preserving and guarding the mucous membranes of the digestive system.
Helps Repair Tissues: Vitamin B2 (Riboflavin) plays an important role in the repair of tissues, the healing of wounds and other injuries that can take a long time to recover fully.
Prevents Acne: Vitamin B2 (Riboflavin) aids to improve the skin’s mucus excretion and also might effectively clear-out the skin pustules that commonly come with acne.
Essential for Normal Growth: Vitamin B2 (Riboflavin) is related to the construction of proteins, which makes it vital for the normal health growth of the body.
Ensures Healthy Eyes: Vitamin B2 (Riboflavin) has a huge part in guaranteeing perfect vision and healthy corneas.
Prevents Disease Conditions: Vitamin B2 (Riboflavin) can assist in the prevention of numerous common conditions such as migraine headaches, acne, dermatitis, cataracts, eczema and rheumatoid arthritis.
Protects the Nervous System: Vitamin B2 (Riboflavin) is able to help in dealing with various nervous system conditions like anxiety, numbness, Alzheimer’s disease, multiple sclerosis, epilepsy, and many others. It is also assumed that vitamin B2, when taken together with vitamin B6, is extremely effective for curing the painful symptoms of Carpal Tunnel Syndrome.
Improves Mineral Absorption: Vitamin B2 (Riboflavin) aids in the proper absorption of minerals like iron, folic acid, and other Vitamins like vitamin B1, vitamin B3, and vitamin B6.
Support Healthy Fetal Development: Although there is no concrete proof to substantiate the claims that Vitamin B2 (Riboflavin) is essential for the healthy progression of pregnancy,
Together with vitamin A, Vitamin B2 (Riboflavin) is regarded as a vital element of an expecting mother’s diet for a healthy development of pregnancy. However, there are no clear evidence to validate these claims.
Helps to Slow HIV/AIDS: Vitamin B2 (Riboflavin) have been proven able by studies to hold back the development of the AIDS virus.
Boosts Immunity: Vitamin B2 (Riboflavin) also aids in improving natural immunity through firming up the antibody reserves and by supporting the defense system against toxicities.
To guarantee the regular supply of Vitamin B2 (Riboflavin) which requires being refilled daily, never forget to have a well-balanced diet.