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All about vitamins: vitamin B2

Vitamin B2 that is riboflavin is crucial for the activities of the cells that need oxygen, and also indispensable for the metabolism of fat, protein and carbohydrate, that is, for gaining energy.

The main source of vitamin B2 is milk, different yoghurts, cheese, eggs, and yeast. Out of all kinds of meat, liver is especially rich in riboflavin, but also generally poultry, and out of vegetables, there is a lot of vitamin B2 in leguminous vegetables and oil-seeds.

For adults Vitamin B2, among other things, is important for the sake of healthy skin and nails, but it also influences sight and is an effective remedy for tired eyes. Riboflavin is especially important during childhood, since in case of its permanent deficiency, a retardation on growth may occur.

Riboflavin deficiency in the body can have numerous negative effects, like diseases of the mouth or the inflammatory disease of the tongue and the mucous membrane of the mouth, stomach and bowel system problems, or skin inflammation mostly concerning the area around the eyes and the nose.

The hazard of riboflavin deficiency is eliminated already if you are on an average diversified diet, therefore it is easy to cover the daily intake. It is important, however, that UV light destroys it, and it also dissolves at higher temperature (during cooking or boiling). Expecting, breast feeding mums and women who take contraceptive medication have special demand of vitamin B2. Those suffering from ulcer or those on a permanent diet also have to pay attention to increased vitamin B2 intake.

Daily vitamin B2 demand:

For children:

For women:

For men:

How much do they contain?