What is riboflavin?
Also known as vitamin B2, riboflavin builds body tissues, helps maintain vision and controls metabolic activities in the body. Riboflavin in the heart, liver and kidneys protects cells from oxygen damage and promotes energy production in the cells.
The vitamin is a team player with other B vitamins. Riboflavin works together with enzymes to convert the amino acid tryptophan into vitamin B3, or niacin. Having enough vitamin B1 in the body helps increase levels of B2. In turn, B2 must be present for the body to process iron, zinc, foliate and vitamin B12.
Am I vitamin B2 deficient?
When the body is lacking riboflavin, it sends out warning signals of the vitamin deficiency. Eyes may become itchy, watery and overly sensitive to light with blurred vision. Cracking is common at the edges of the mouth and skin may begin to peel around the nose or scrotum. People experiencing low levels of riboflavin may also experience a sore tongue, lips, mouth and test positive for anemia.
Why am I low on riboflavin?
Athletes undergoing strenuous training regimes may be low on riboflavin due to their intensive level of exercise. During periods of training supplements of vitamin B2 are recommended, with the prior approval of a physician.
Drinking excessive amounts of alcohol can also rob the body of riboflavin. Persons with alcoholism often require 5 to 10 times the regular amount of riboflavin per day than a non-drinker.
Medications such as birth control pills, antibiotics, anti-malarial’s and anti-gout prescriptions decrease the body’s ability to process riboflavin.
How do I get vitamin B2 into my diet?
Eat rice, breads and pastas made with whole wheat flour. In the 1940’s the United States government began fortifying whole what flour with riboflavin after learning 70 percent of vitamin B2 was removed during the processing of the flour.
To maintain the nutritional value of the riboflavin, store and cook these foods in dark, covered containers. Prolonged exposure to light can damage the vitamin content. Heat and exposure to air however, will not diminish the vitamin content of riboflavin enriched foods, according to The World’s Healthiest Foods website.
Mushrooms, spinach and liver boast high levels of naturally occurring riboflavin. Romaine lettuce, yogurt, milk, broccoli, eggs, asparagus and mustard greens are good secondary sources of riboflavin.
According to the United Stats Drug and Food Administration (USDA), a 4 ounce serving of braised calf liver equals 129 percent of your daily riboflavin needs. One cup of steamed broccoli provides 10 percent of your daily B2 intake. Daily requirements range from 0.3 milligrams to 1.6 milligrams, depending on age and pregnancy status.
B-Complex vitamins or individual B2 vitamin supplements are available in tablet form. The water-soluble vitamin is excreted through urine and needs to be replenished on a daily basis, according to “The New York Times” Health Guide online.
Sources and Recommended Reading:
The World’s Healthiest Foods: Riboflavin-B2
http://www.whfoods.com/genpage.php?tname=nutrient&dbid;=93
Nutri Strategy: Riboflavin Sources and Functions
http://www.nutristrategy.com/nutrition/riboflavin.htm
The New York Times: Health Guide, Riboflavin
http://health.nytimes.com/health/guides/nutrition/riboflavin/overview.html
Drugs.com: Riboflavin
http://www.drugs.com/cons/riboflavin.html
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Reference:
- About B12 Shots: www.associatedcontent.com/article/1397626/some_thoughts_on_b12_shots.html?cat=52
- Preparing for a B12 Shot: www.associatedcontent.com/article/1507157/prepare_for_a_b12_shot_at_home.html?cat=5
