Vitamin B2, also known as riboflavin, is a vital nutrient present in meats, dairy, plant-based foods, and grains. The body needs this vitamin to metabolize food components, sustain tissues, and support the function of other nutrients. As with other vitamins, vitamin B2 is an organic compound, meaning it naturally occurs in living organisms and consists of carbon and oxygen. Vitamin B2 is water-soluble, so it cannot be stored in significant amounts by the body and must be replenished daily. Functions and Benefits of Vitamin B2Vitamin B2 plays a crucial role in metabolizing carbohydrates, fats, and proteins, crucial for maintaining energy levels by converting carbohydrates into adenosine triphosphate (ATP), which stores energy in muscles. Additionally, it contributes to:1. The health of skin, muscles, nerves, the heart, and eyes, including preventing cataracts.2. The production of red blood cells and antibodies.3. The absorption or activation of iron, and Vitamins B1, B3, and B6.4. The conversion of tryptophan, an amino acid, into niacin.5. The production of hormones by the adrenal glands.6. The preservation of mucous membranes in the digestive tract with the assistance of vitamin A.7. The healthy development of a fetus, as providing vitamin B2 through the mother's diet is considered wise, even if it may not be strictly essential.Sources of Vitamin B2Major sources of vitamin B2 include meats, fish, eggs, vegetables, dairy, and grains. Specific foods rich in vitamin B2 are:1. Liver, beef kidneys, chicken, turkey, and fish.2. Eggs, cheese, and milk.3. Leafy greens, artichokes, avocados, Brussels sprouts, turnip greens, currants, kelp, peas, navy beans, lima beans, pumpkins, sweet potatoes, cayenne peppers, and rose hips.4. Whole-grain breads, enriched breads, and fortified cereals.5. Mushrooms, nuts, and molasses.Vitamin B2 DeficiencyDeficiency in vitamin B2 is rare. However, those at risk include alcoholics, elderly individuals with poor diets, those who are lactose intolerant, and women using oral contraceptives. Symptoms of deficiency may involve vision issues such as cataracts and light sensitivity, reddened lips with corner cracks (cheilosis), inflamed tongue (glossitis), skin inflammation (dermatitis), swelling (edema), dizziness, hair loss, insomnia, tremors, and delayed cognitive responses.Preserving Vitamin B2Vitamin B2 is sensitive to light, so foods containing it should not be stored in clear glass containers to prevent nutrient loss.Recommended Daily Intake of Vitamin B2- Infants (birth to 1 year): 0.4 to 0.5 mg- Toddlers (1 to 3 years): 0.8 mg- Children (4 to 10 years): 1.1 to 1.2 mg- Pregnant women: 1.6 mg- Lactating women: 1.7 to 1.8 mg- Other adult females: 1.3 mg- Adult males: 1.7 mg(Doses may vary based on medical advice.)A milligram is one-thousandth of a gram, and a gram is approximately 0.0353 ounces.Vitamin B2 OverdoseThere are no known side effects from overdosing on vitamin B2, as excess amounts are not stored in the body.Interactions with Vitamin B2Vitamin B2 can interact with certain medications. Patients should be aware of potential interactions by reading labels and consulting healthcare providers if needed.Vitamin B2 SupplementsTypically available as part of B-complex or multivitamin products, vitamin B2 supplements come in tablets, powders, and liquids.EtymologyThe term "vitamin" originates from the Latin word "vita," meaning life, indicating these nutrients are essential for life maintenance.
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