2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Vitamin B2 is part of the vitamin B complex and is also known as riboflavin. The whole group includes micronutrients that are important for boosting metabolism in the human body and are fundamental to the basic diet. Vitamin B2 plays an extremely important role in the synthesis of hemoglobin, as well as in the metabolism of fats and carbohydrates. It was discovered in 1879, but its great importance became clear only in 1930. Five years later, it began to be produced synthetically.
Vitamin B2 is very sensitive to sunlight. Exposure to the sun or drying food in the open destroys the amount of vitamin in them. Ordinary heat treatment cannot disrupt the structure of the vitamin, but cooking in too large amounts of water can cause a loss of much of its useful content.
Functions of vitamin B2
Riboflavin is a major component of the blood, involved in the production of red blood cells. In this way, B2 promotes the movement of oxygen molecules in the blood. The color is deep yellow or orange-yellow, which is a prerequisite to often use as a colorant. On the packaging of the products it is marked as E101.
Vitamin B2 is important for the body because it is actively involved in the metabolism of fats, proteins and carbohydrates. It is essential for good vision and protection of the skin from ultraviolet rays. Vitamin B2 increases the sensitivity of the retina, so it is important for the health of human vision.
Riboflavin is essential for athletes and therefore they need to get extra vitamin B2. Riboflavin is one of the vitamins that help "extract" energy from amino acids. It is also important for the activation of vitamin B6 and includes maintaining the good condition of our skin and hair.
Benefits of vitamin B2
Vitamin B2 helps growth and reproduction. In addition to providing strength to the skin, nails and hair, it helps eliminate inflammatory processes in the mouth, lips and tongue. Riboflavin has a beneficial effect on vision and relieves eye fatigue. It works in conjunction with other substances to properly assimilate carbohydrates, fats and proteins.
As vitamin B2 is heat-resistant, it can hardly be lost during the heat treatment of the products, unless they are treated with too much water. The main destroyers of vitamin B2 are baking soda, light, especially ultraviolet. B2 is especially important if you want healthy skin and hair and hard nails. It also protects against infections of the mouth, tongue and oral cavity.
Sources of vitamin B2
B2 is water soluble - excess body is excreted with water. It is easy to absorb and, like other B vitamins, does not accumulate and must be obtained regularly through whole foods and supplements.
Vitamin B2 It is contained mainly in beef, eggs, yellow cheese and cottage cheese, beer, brewer's yeast, liver, milk and dairy products, mushrooms, soy, spinach and other leafy vegetables, bananas, almonds, etc. The only proven scientific advantage of beer is that it contains doses of vitamin B2.
The recommended daily dose of Vitamin B2
The recommended daily dose for children, depending on weight is between 0.6 to 0.9 milligrams, for women - 1.1 milligrams, and for pregnant or lactating women the intake should be up to 1.5 milligrams per day. For men - 1, 3 milligrams, and for active athletes the recommended amount per day is 1.5 - 2.4 milligrams per day or 300 - 500 grams, which are obtained from foods that contain it.
Vitamin B2 deficiency
Deficiency of vitamin B2 can occur if you do not follow a rational diet. If you exclude animal proteins from your menu, as well as fresh vegetables, there will be a deficit. Lack of vitamin B2 leads to impaired absorption of iron. Symptoms of riboflavin deficiency are fatigue for no apparent reason, pain and bleeding in the eyes.
The lack of Vitamin B2 causes vision problems, dry lips, wrinkles in the corners of the mouth, and hair loss. Insufficient amounts of this vitamin cause skin problems, disorders in the growth of children - this is due to the fact that protein metabolism is hampered by a deficiency of vitamin B2.
Recommended:
Vitamin B-complex
The organic nature of all types of vitamins makes them an indispensable ingredient for a full human life. Vitamins are not produced and synthesized in the human body, which is of great importance and should focus on their supply. Vitamin B-complex contains all important vitamins from this group in an optimal amount.
From Which Foods To Get Vitamin C
Vitamin C helps the body to absorb iron, maintain healthy tissues and a strong immune system. He is a strong ally in our attempts to avoid the common cold. The recommended daily dose of vitamin C for men is 90 g, for women is 75 g and for children is 50 mg.
Vitamin C
Due to its widespread use as a dietary supplement, Vitamin C is extremely well known to the general public, compared to other nutrients. It is also the first thing we reach for in the treatment of colds and flu. Vitamin C , also called ascorbic acid, dissolves in water nutrients that are easily excreted when not needed.
Vitamin B1 - Thiamine
Vitamin B1 , also called thiamine, is a member of the vitamin B family and is best known for its role in preventing nutrient-deficient beriberi. Beri-beri disease literally means "weakness" and was widespread (especially in some parts of Asia) in the late 19th and early 20th centuries.
Eat Fresh Sprats For Vitamin A And Horse Mackerel For Vitamin D
Very often, when we are going to cook fish, we go to the nearest grocery store and buy frozen fish. Yes, it is much faster and more convenient! But like most frozen products / fruits, vegetables /, fish is much more useful fresh than in the frozen version.
