|Nutrition-Vitamin B2 (Riboflavin)
|Vitamin B2, also called riboflavin, works with other vitamins in the B complex to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision.
Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Vitamin B2 is a water-soluble vitamin.
How Much Vitamin B2 Is Enough?
Women should have 1.1 milligrams of riboflavin daily and men should have 1.7 milligrams daily.
Sources of Vitamin B2
- Riboflavin-enriched breads and cereals
- Red meats
- Green, leafy vegetables
- Dairy products
Can You Have Too Much or Too Little?
Riboflavin deficiency is not common in the United States because it is plentiful in the food supply. Lack of riboflavin will cause eye sensitivity to light, skin rash and cracks at the corners of the mouth.
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that’s free of moisture.