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Vitamin B2 - Benefits, Deficiency Symptoms And Food Sources

Vitamin B2 is also known as riboflavin and it is readily absorbed from foods, such as meat, dairy products, and fortified grains. This vitamin is essential to energy generation, nerve development, blood cell development, and the regulation of certain hormones. It is required by the body to use oxygen and the metabolism of amino acids, fatty acids, and carbohydrates. Riboflavin is further needed to activate vitamin B6 and helps to create niacin and assists the adrenal gland.

Functions and benefits of Vitamin B2

Vitamin B1 has a number of important functions and benefits. For example it:

  • It helps burn carbohydrates, fat and protein
  • Necessary for good vision, skin, hair and nails
  • Eliminates soreness of mouth and lips
  • important for good muscle tone

Recommended Dosage for Vitamin B2

  • For men, the usual dose of Vitamin B2 is 1.7 mg.
  • For women, the usual dose of Vitamin B2 is 1.3 mg.
  • For Pregnant women, the usual dose of Vitamin B2 is 1.6 mg.
  • For Lactating women, the recommanded dose of Vitamin B2 is 1.8 mg.

Food sources of Vitamin B2

  • bran
  • Yoghurt
  • Brewer's Yeast
  • Cheese
  • Pulses, such as lentils
  • Eggs, especially whites of egg
  • Fish
  • Green leafy vegetables and whole grain breads
  • Milk
  • Organ meats, such liver and tongue
Deficiency Symptoms of Vitamin B2
  • swollen
  • cracked mouth and tongue
  • fatigue
  • depression
  • anemia
  • greasy
  • scaly skin

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