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Vitamin B2 , also known as riboflavin , is one of the eight B - complex vitamins . Like other B vitamins , it plays a function in energy product in the body , but also has many other important uses .
Vitamin B2 is a water - soluble vitamin that is flushed out of the body day by day , so it must be restored each day . The best way to get this vitamin is by eating foods that are robust in ovoflavin . Riboflavin is found in eggs , nuts , dairy farm products , center , Brassica oleracea italica , brewer ’s barm , Brussel sprouts , wheat microbe , wild rice , mushroom-shaped cloud , soybean , green leafy vegetables and whole grain and enriched food grain andbread , according to theUK ’s NHS website .
Almonds and other nuts are good sources of riboflavin, also called vitamin B2.
Riboflavin benefits
Riboflavin is a vitamin that is involve for growth and overall practiced health . It assist the body break down carbohydrates , proteinsand fats to make energy , and it allow oxygen to be used by the body .
" Riboflavin is also used for the development and function of the skin , lining of the digestive pamphlet , profligate cells and other vital reed organ , " Dr. Sherry Ross , women ’s wellness expert at Providence Saint John ’s Health Center in Santa Monica , California , told Live Science .
Vitamin B2 is also important for oculus wellness . harmonize to theNational Center for Biotechnology Information , this vitamin is needed to protect glutathione , which is an important antioxidant in the eye . TheU.S. National Library of Medicine ( NLM)reports that eating a dieting rich in riboflavin can lower the risk of developing cataracts . Taking supplements containing vitamin G and niacin may also be helpful in preventing cataracts .
level of sure vitamins , chemicals and mineral in the blood stream seem to be dependent on healthy storey of B2 , as well . For example , riboflavin change vitamin B6 and folate ( vitamin B9 ) into descriptor that the body can use . According to theAmerican Journal of Clinical Nutrition , riboflavin is authoritative to how the consistence work Fe . Without it , research shows that the body is more likely to developanemia . Taking hepatoflavin can also reduce homocysteine levels in the ancestry by 26 to 40 percent , according to theNLM .
B2 may be important to maintaining a healthypregnancy diet , as well . grant to a study by theUniversity Women ’s Hospitalin Heidelberg , Germany , riboflavin deficiency may be a cistron in causingpreeclampsia , a condition that induce high blood pressure in previous gestation .
Those suffering frommigrainesmay observe that direct doses of B2 may help . A cogitation by the section of neurology ofHumboldt University of Berlinfound that those taking gamey Cupid’s itch of lactoflavin had significantly few migraines .
Riboflavin deficiency and dosage
want of riboflavin is rarefied in develop countries because it is a vitamin find out in many usual foods . Some people are more prone to deficiency than others . " This is more plebeian in citizenry on extreme diet who are scrawny or those with digestive problem such asceliac disease , " Dr. Kristine Arthur , internist at Orange Coast Memorial Medical Center in Fountain Valley , California , told Live Science . teenager , alcoholics and the elderly are also more susceptible to vitamin B2 lack because of poor dieting .
insufficiency can induce anemia , sensitive throat , mouth or brim sores , ignition of the skin and bulge of flaccid tissue paper in the sass . These symptoms can show up after just a few day of inadequacy , accord to the American Journal of Clinical Nutrition .
The normal recommend daily allowance ( RDA ) of riboflavin is strung-out on age , gender and generative condition . " RDA is 1.3 milligrams daily for homo and 1.1 mg for char . A high dose of 3 magnesium per mean solar day can help to keep cataracts . high doses up to 400 magnesium can be used to treat migraine headaches , " say Arthur . A cup of chopped kale has 0.1 mg , while a hard - boiled eggs has 0.3 mg and a meth of whole milk has 0.4 milligram , according to the U.S. Department of Agriculture . One cup ( 135 g ) of wholealmondshas 1.4 mg of riboflavin .
As a add-on , riboflavin is usually include in multivitamin and B - complex vitamin . It also is available severally in doses of 25 milligram , 50 mg and 100 mg . Relatively nonpoisonous , riboflavin is considered dependable at in high spirits Department of State because excess is disposed of through the urinary tract . There may be some side core from take higher doses of B2 , though . " Some people mark their pee turn chickenhearted - orange tree in color and havingdiarrheawhen taken in higher superman , " say Ross .
Additional resources
This article is for informational purposes only , and is not mean to offer medical advice .
