The B2 vitamin

What is vitamin b2?

Vitamin B2 is also known as riboflavin, and it is a hydrosoluble (soluble in water) vitamin that belongs to the group of B vitamins. Riboflavin is not stored in our body and therefore needs to be constantlytaken in our body or produced by our gut.

Functions in the human body

-It is necessary for proper growth and development of the organism

-Participates in the synthesis of red blood cells

-Helps release energy from proteins

-It maintains the electrolyte balance in the body

-Has antioxidant effects and neutralizes free radicals

Symptoms of deficiency

A riboflavin deficiency occurs extremely rarely because of its high presence in food. Some of the symptoms that may arise in a more serious deficiency are anemia, wounds and, inflammation of the lips, skin problems, throat inflammation, swelling of mucous membranes, abnormal growth and development.

Symptoms of an overdose

Riboflavin is a water-soluble vitamin and its excess is easily eliminated from the body so that poisoning due to an overdose of vitamin B2 has not been reported so far.

In what quantities do we need vitamin B2?

Infants 0-6 months, 0,3mg/day 7-12 months, 0,4mg/day  
Children 1-3 years, 0,5mg/day 4-8 years, 0,6mg/day 9-13 years, 0,9mg/day
Adolescents and adults Male > 13 years, 1,3mg/day Girls 14-18 years, 1mg/day Women > 19 years, 1,1mg/day Pregnant, 1,4mg/day Breastfeeding-1,6mg/day

Which food is the best source of vitamin B2 * (the values ​​for the amount of vitamin B2 are given for 100gr of the listed product)

Soybean 0,9 mg
Spinach 0,2 mg
Yogurt 0,1 mg
Mushrooms 0,5 mg
Eggs 0,5 mg
Almonds 1 mg

* Riboflavin is also synthesized by the gastrointestinal flora (ie, the good bacteria in our intestines can produce vitamin B2).

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