Vitamin b2 is one of the key water-soluble vitamins. This biologically active substance plays a very important role in maintaining human health at the required level.
Vitamin Riboflavin has a serious biological role – its coenzymes (derivatives) are part of most redox enzymes.
The Daily value of vitamin for men is 1.6 mg, and for women – 1.2 mg.
To get the daily rate of vitamin enough to include in your diet from 50 to 100 grams. cheese or cottage cheese. However, during sports or hard physical work you need at least three glasses of kefir or curdled milk per day. In addition to cheese, cottage cheese and sour milk, vitamin B2 is found in the kidneys, liver, meat, untreated grain and bread from it, leafy green vegetables. When taking birth control pills and active exercise consumption Riboflavin should be increased. Alcohol significantly prevents the absorption of vitamin.
Vitamin B 2 is not able to accumulate in the human body in excess amounts. Excess excreted in the urine, and its bright yellow color indicates an excess of vitamin in the body.
Product form: vitamin B2 in tablets, vitamin B2 in ampoules, in powder form, in capsule form.
- takes part in education red blood cells;
- participates in the formation of antibodies;
- regulates the growth of the body;
- controls reproductive functions;
- important for maintaining the health of nails, skin, hair growth;
- necessary for proper thyroid function;
- supports the health of the body as a whole.
Lack of in body
Externally, the deficiency of Riboflavin in the body is manifested in the form of a violation of the integrity of the mucous membrane of the lips with ulcers in the corners of the mouth, vertical cracks, redness and swelling of the tongue, the appearance of seborrheic dermatitis on the wings of the nose, nasolabial fold, eyelids and ears. Show changes in the organs of vision – keratitis, conjunctivitis, vascularization of the cornea, photophobia and sometimes cataracts develop. In some cases, there are nervous disorders that are reflected in the form of burning pain in the legs, muscle weakness, etc. Anemia can develop.
The Main reasons for the lack of this vitamin are:
- low consumption of dairy products and milk;
- taking medication-vitamin B2 antagonists;
- chronic gastrointestinal diseases.
Excess in the body
Vitamin B2 Riboflavin is not able to accumulate in the body in excess amounts or it does not lead to the development of pathological shifts'.
Vitamin B2 – where contains
The Main volume of Riboflavin the human body receives from food and only a small part of it synthesizes the microbial flora of the intestine.
Vitamin is found in dairy products, milk, eggs, pork, lamb, kidneys, liver, veal, mushrooms, buckwheat, fish, yeast. Riboflavin is also present in plant products – cauliflower, sweet pepper, green onions, green peas, turnip greens, spinach, almonds, ground flour and legumes.
Remember, that in the process heat processing products loss about 20% vitamin In 2.
Where else is vitamin B2 found?
To saturate the body with Riboflavin, it is necessary in the summer, if possible, to collect and eat the fruits of raspberries, blueberries, blackberries, because they contain a high dose of the substance. Harvest for the winter compotes, jams or keep healing berries using deep freezing.
In Autumn to gather the fruit of bilberry, which are also rich in vitamin B2. In the winter, cranberries can be saved in the following way – it needs to be sorted out, discarded spoiled and broken fruits, washed in running water and poured into a 3-liter jar. Then the fruits need to fill in with cold boiled water and store autumn/spring on the balcony, and in winter on the windowsill. It is enough to use 2 tablespoons of cranberries a day.
After the first frost in late autumn can be collected mountain ash ordinary, the fruits of which a lot of Riboflavin.