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Vitamin B2. Vitamin B2 (Riboflavin)

Vitamin B2 (riboflavin) is one of the most important vitamins for the human body. Its role is quite significant in such biochemical processes as redox reactions, the conversion of amino acids, the synthesis of other vitamins in the body, etc. The beneficial properties of vitamin B2 are quite wide, without this vitamin the normal functioning of all body systems is almost impossible.

Benefits of vitamin B2:

Vitamin B2 belongs to flavins. This is a yellowish substance that tolerates heat well, but is destroyed by exposure to ultraviolet rays. This vitamin is needed for the formation of certain hormones and red blood cells, and also participates in the synthesis of adenosine triphosphoric acid (ATP - the "fuel of life"), protects the retina from the harmful effects of ultraviolet rays, increases visual acuity and adaptation in the dark.

Vitamin B2, due to its beneficial properties, is actively involved in the process of reproduction of stress hormones in the body. People whose work is associated with constant nervous overload and overstrain, stress and "nervousness" are required to ensure that their diet is enriched with riboflavin. Because as a result of the constant negative impact on the nervous system, the reserves of vitamin B2 in the body are depleted and the nervous system remains unprotected, like a bare wire that "one has only to touch."

Riboflavin is necessary for the normal breakdown of fats, proteins and carbohydrates. It affects the normal functioning of the body, due to the fact that it is part of many enzymes and flavoproteins (special biologically active substances). Athletes, and people whose work takes place under conditions of constant physical exertion, need a vitamin as a "fuel converter" - it transforms fats and carbohydrates into energy. In other words, vitamin B2 is involved in the conversion of sugars into energy.

The beneficial properties of vitamin B2 have a significant impact on the appearance and condition of the skin. Riboflavin is also called the "beauty vitamin" - the beauty and youthfulness of the skin, its elasticity and firmness depend on its presence.

Vitamin B2 is necessary for the renewal and growth of tissues, it has a beneficial effect on the nervous system, liver and mucous membranes. Riboflavin affects the normal development of the fetus during pregnancy and the growth of the child's body. Vitamin B2 reduces the impact of negative factors on the cells of the nervous system, it takes part in immune processes, and in the restoration of mucous membranes, including the stomach, due to which it is used in the treatment of peptic ulcer.

Signs of vitamin B2 deficiency:

  • The appearance of peeling on the skin of the lips, around the mouth, on the ears, wings of the nose and nasolabial folds.
  • Burning in the eyes (as if sand had been caught).
  • Redness, watery eyes.
  • Cracks in the lips and at the corners of the mouth.
  • Long healing of wounds.
  • Fear of light and excessive phlegm.

Due to a slight but long-term deficiency of vitamin B2, cracks in the lips may not appear, but the upper lip will decrease, which is especially noticeable in older people. Lack of riboflavin is caused by diseases of the gastrointestinal tract, due to which the absorption of nutrients is disturbed, a lack of complete proteins, as well as vitamin B2 antagonists (some antidepressants and tranquilizers, medications with sulfur, alcohol). During fevers, oncology and thyroid problems, the body needs additional doses of riboflavin, as these diseases increase the consumption of the substance.

A prolonged deficiency of vitamin B2 leads to a slowdown in brain reactions, this process is especially noticeable in children - academic performance decreases, a developmental and growth lag appears. A constant lack of riboflavin causes degradation of brain tissue, with the further development of various forms of mental disorders and nervous diseases.

The daily intake of vitamin B2 largely depends on the emotionality of a person, the greater the emotional load, the more riboflavin should be supplied to the body. Women per day need to receive at least 1.2 mg of riboflavin, and men 16 mg. The need for riboflavin increases during pregnancy (up to 3 mg per day) and breastfeeding, during stress and excessive physical exertion.

Everyone is aware of the benefits of vitamins, but rarely does anyone eat properly and balanced. A large number of people of different age categories experience a lack of B vitamins. This article will tell you which foods contain vitamin B2 and how you can maintain its balance in the human body.

Vitamin Benefits

B2 (vitamin, which is also known as riboflavin), is actively involved in the course of vital processes in the human body. It is required for the full-fledged formation of certain hormonal substances and erythrocyte blood cells.

B2 is a vitamin that helps the organs of vision adapt to the dark. It is the guarantor of good human vision, makes it sharper, enhancing color and light perception.

Riboflavin is involved in the breakdown of proteins, fats and carbohydrates, is an integral part of a large number of enzymes. According to experts, normal growth and constant tissue renewal are impossible without this vitamin.

B2 is a vitamin that positively affects the health of the liver, skin and nervous system of a person.

Signs of riboflavin deficiency

The main symptom of vitamin B2 deficiency is the presence of peeling on the mucous membranes, wings of the nose and ears. A sign of this disease is also considered to be the presence of cracks in the corners of the mouth, causing pain.

With a deficiency of riboflavin, patients may experience discomfort in the eyes. They begin to pursue itching, tearing and redness of the organs of vision. The red color of the tongue is also a symptom of riboflavin deficiency.

It is important to know that during heat treatment, the amount of this vitamin in foods decreases. Riboflavin is not able to be absorbed and processed by the human body if combined with alkalis. Vitamin B2 in foods is also negatively affected by sunlight.

The norm of vitamin B2

The daily rate of riboflavin directly depends on the characteristics of the human body and its gender. There are groups of people who feel the need for an increased amount of this vitamin. These include women who are expecting a baby or breastfeeding a child, and people who drink alcoholic beverages.

The body strongly requires vitamin B2 when eating foods saturated with fats and carbohydrates, when using certain contraceptives, as well as sudden changes in temperature.

If you have symptoms that indicate a deficiency of riboflavin, you should seek help from specialists. They will help to identify the true causes of this violation and recommend means to eliminate it.

The role of a balanced diet in the fight against vitamin B2 deficiency

In order to prevent riboflavin deficiency and to combat it in the initial stages, it is recommended to adjust the diet. Having an idea of ​​what kind of food contains vitamin B2 in sufficient quantities, it is possible, without resorting to special means, to replenish the supply of this vitamin in the human body.

50 grams of products that include a record amount of riboflavin in their composition are able to saturate the body with a daily dose of this vitamin. In this article, we will try to answer the question of which foods contain the largest amount of vitamin B2, because it is mandatory to get it with food.

Riboflavin Rich Foods

There is an opinion that a lot of vitamin B2 is found in vegetables and fruits. However, they do not top the list of foods with a record content of this vitamin. And the list looks like this:

  1. Yeast (the amount of riboflavin depends on the form of their preparation).
  2. Liver (a large amount of the vitamin is found in the liver of elk, walrus, fur seals, as well as in lamb liver).
  3. Hemp seed, cleaned.
  4. Dried spirulina.
  5. Beef kidneys.

The kidneys and liver of a large number of animals play the role of a kind of storehouse of vitamins. They are the richest sources of riboflavin. People living in the North eat mostly meat and offal, and this saves them from vitamin deficiencies.

Vitamin B2 is also saturated in certain food concentrates, however, they are not considered as the main sources of this vitamin. It is hard to even imagine that it is realistic to include 100 grams of these concentrates in your diet.

This also applies to the liver and kidneys of various exotic animals. Eating elk or walrus liver every day is just as problematic as spirulina, especially since vitamin B2 is found in foods that are easier to purchase and prepare.

Vitamin B2 (which foods contain)

It is believed that vitamin B2 deficiency is not experienced by people who eat the following foods:

  • Meat products and by-products, as well as products prepared from them.
  • Dairy.
  • Cereals, slightly processed (rice, buckwheat, oatmeal).
  • Mushrooms.
  • Bread products with bran.

It is important to know that B2 is a vitamin that cannot accumulate in the human body. Excess consumption of foods containing riboflavin does not guarantee the formation of a supply of this vitamin for the following days. Vitamin B2 leaves the body with urine.

A deficiency in this vitamin can be a side effect of ill-conceived, strict diets. Vegetarians who do not rely on plant sources of this vitamin are also susceptible to it. They are advised to eat almonds, mushrooms and berries or to replenish vitamin B2 with tablets.

Pregnant women, in order for the child to develop well and be born healthy, should saturate their body with the necessary amount of riboflavin. The fair sex is recommended to introduce the vitamin into the body with food, and not with the help of expensive medicines.

Vitamin B2 tablets

"Riboflavin" in the form of tablets, experts advise to use:

  • For the prevention and treatment of vitamin B2 deficiency.
  • With dermatological diseases.
  • in the treatment of radiation sickness.
  • As a means of healing wounds and scratches.
  • With a lack of iron in the body.
  • In case of malfunctions in the digestive tract due to a lack of riboflavin.
  • In diseases of the liver: in combination with other drugs.
  • In the prevention and treatment of diabetes.

"Riboflavin" in tablets should be used according to the prescriptions of doctors. The daily dosage of drugs directly depends on the age category of patients.

Vitamin B2 in tablets has almost no contraindications for use. It is not recommended to take it in the presence of individual intolerance in the patient. Riboflavin tablets should be taken two hours before a meal with plenty of water.

Vitamin B2 is one of the most important vitamins necessary for the human body. To maintain good health, it is important to control the daily intake of the daily intake of this vitamin in the body.

B2 is a vitamin that saturates the body not only with health, but also with beauty. In order to have skin that attracts attention with its youth, smoothness and elasticity, it is recommended to include foods that serve as sources of this vitamin in the diet.

In today's article I will tell you about such a useful and necessary vitamin for a person as Vitamin B2 and its importance in our daily life. So…

Vitamin B2, or "Riboflavin" ( English Riboflavin) - one of the most important water-soluble vitamins, a coenzyme of many biochemical processes.

Other names for vitamin B2: lactoflavin, E101 (food additive).

Synonyms: ovoflavin, hepatoflavin, verdoflavin, uroflavin, beflavin, beflavit, betavitam, flavaxin, flavitol, lactobene, ribovin, vitaflavin, vitaplex B2. Most of these names refer to the source from which the vitamin was originally isolated, i.e. milk, eggs, liver, plants, urine.

Vitamin B2 is necessary for the formation of red blood cells, antibodies, for the regulation of growth and reproductive functions in the body. It is also essential for healthy skin, nails, hair growth, and overall health of the entire body, including thyroid function.

Riboflavin- collected in druze needle-like crystals of yellow-orange color, with a bitter aftertaste. Riboflavin is a derivative of the heterocyclic compound isoalloxazine linked to the polyhydric alcohol ribitol.

Vitamin B2 is poorly soluble in water (0.11 mg/ml at 27.5°C) and ethanol. Let's not dissolve in acetone, diethyl ether, chloroform, benzene. Riboflavin is stable in an acidic environment and rapidly decomposes in an alkaline environment and under the action of light.

Systematic name of riboflavin: 6,7-Dimethyl-9-(D-1-ribityl)-isoalloxazine.

Chemical formula of thiamine: C17H20N4O6.

Functions of Vitamin B2

Vitamin B2 intensifies metabolic processes in the body, participating in the metabolism of proteins, fats and carbohydrates. Riboflavin is essential for the formation of red blood cells and antibodies, for cell respiration and growth. It facilitates the absorption of oxygen by the cells of the skin, nails and hair. It improves the condition of the organ of vision, taking, along with, participation in the processes of dark adaptation, reduces eye fatigue and plays an important role in preventing. Vitamin B2 has a positive effect on the mucous membranes of the digestive tract. Riboflavin minimizes the negative effects of various toxins on the respiratory tract. In addition, vitamin B2 protects the skin from microbes, provides visual acuity, regenerates and restores body tissues. Riboflavin is necessary for the metabolism of tryptophan, which is converted in the body into.

One of the most valuable qualities of riboflavin is its ability to accelerate the conversion of pyridoxine - vitamin B6 - into its active form in the body.

Reserves of riboflavin in the body

Dietary flavins are released in the stomach under the influence of acids and then absorbed in the upper small intestine via a transport mechanism involving bile salts. In the cells of the intestinal mucosa, riboflavin is converted to the coenzyme form of flavin mononucleotide (FMN). In the transport system, it binds to plasma albumin and is transported to the liver, where it is converted to another coenzyme form, flavin adenine dinucleotide (FAD), and binds to special proteins called flavin proteins.

Riboflavin enters tissues mainly in the form of FAD, but its concentration in tissues is not high and it is not stored there in large quantities. The liver, the main storage organ, contains about a third of the total riboflavin content in the body. The level of riboflavin in blood plasma reflects the amount of riboflavin received with food and is normally 30-40 μg / l. A significant concentration of riboflavin is found in retinal tissues, but its function there is unknown. Riboflavin is excreted mainly in the urine, which gives it a yellow color.

A small amount of riboflavin is also excreted along with sweat and bile. The riboflavin found in feces is mainly the result of intestinal bacteria. In women during breastfeeding, about 10% of the absorbed riboflavin is excreted into milk.

The need for riboflavin increases with increased physical activity, as well as when taking oral contraceptives.

A lack of riboflavin can also lead to malabsorption and weaken the thyroid gland.

Indications for the use of vitamin B2

- avitaminosis B2;
- Addison's disease;
- anemia;
- asthenia;
— ;
- hemeralopia;
- hypovitaminosis;
- malnutrition;
— ;
— ;
- long-term non-healing wounds and ulcers;
- iritis;
— ;
— ;
— ;
— ;
- redheads;
- leukemia;
- radiation sickness;
- people working with industrial poisons and salts of heavy metals;
- violation of the function of the gastrointestinal tract;
- circulatory failure;
- neurodermatitis;
— ;
— ;
— ;
— ;
— ;
- chronic and;
— ;
— ;
- corneal ulcer.

Natural

Vegetable: peanuts, cabbage, fresh peas, almonds, green beans, tomatoes, turnips, wheat germ, brewer's yeast, cereals (buckwheat and oatmeal), bread.

Animals: dairy and sour-milk products, meat, liver, kidneys, pressed cottage cheese, poultry, fish, cheese, eggs.

Synthesis in the body: Synthesized by some types of bacteria (microflora), incl. large intestine.

Chemical

- riboflavin;
- riboflavin mononucleotide;
- flavinate;
- benzoflavin;
- complivit;
- vitamin tablets,;
- revit.

The amount of vitamin B2 in some foods

Products Content (mg/100g) Products Content (mg/100g) Products Content (mg/100g)
apricots 0,06 Corn 0,10 Heart 1,80
oranges 0,03 Green onion 0,10 Tomato juice 0,03
Peanut 0,13 Onion 0,02 Cream 0,14
Watermelon 0,03 Margarine 0,02 Dried cream 0,16
eggplant 0,05 Butter 0,12 Sour cream 0,14
Mutton 0,26 Macaroni, w.s. 0,04 sausages 0,16
Beans (soy) 0,31 Mayonnaise 0,08 Asparagus 0,22 — 0,24
Brynza 0,12 Almond 0,67 Horse mackerel 0,12
Grape 0,02-0,08 Brain 0,17 Serum from oil 0,18
Beef 0,29 Condensed milk 0,38 Fatty, salty cheese 0,40 — 0,75
canned beef 0,22 Skimmed milk powder. 1,80 Fat-free cottage cheese 0,31
Fresh green peas 0,16 Carrot 0,07 Veal 0,20
dried peas 0,28 Wheat flour, 1 p. 0,08 tomato paste 0,17
grapefruit 0,03 Rye flour 0,22 Cod 0,16
Fresh porcini mushrooms 0,30 cucumbers 0,04 Pumpkin 0,06
Pears 0,03 0,14 Dry dates 0,10
Brewer's yeast 5,54 Bran 0,39 Hazelnut 0,10
Melon 0,04 Bran pomace 0,23 Wheat grain bread 0,10
Garden strawberry 0,05 , cashew nuts 0,13 Rye bread with bran 0,18
figs 0,12 Sweet green pepper 0,10 Bread black 0,12
cocoa powder 0,30 Sweet red pepper 0,08 Chick 0,16
boiled cauliflower 0,23 Peaches 0,08 Tea 1,0
Potato 0,07 dried peaches 0,20 Garlic 0,08
Semi-smoked sausage 0,20 fresh parsley 0,28 dry lentils 0,29
boiled sausage 0,16 Cookies, crackers 0,05 bitter chocolate 0,24
Canned fish 0,17 beef liver 3,96 Chocolate with almonds 0,51
Coffee beans 0,20 Cod liver 0,41 Spinach 0,25-0,38
Watercress 0,17 Tomatoes 0,04 Apples 0,03
Groats "Hercules" 0,10 kidneys 1,80 Egg powder 1,06
Buckwheat 0,20 curdled milk 0,13 One egg (yolk) 0,06
Semolina 0,04 Wheat (shoots) 0,80 Whole egg (54 g) 0,14
oatmeal 0,12 Salad 0,08
Pearl barley 0,06 Beet 0,04
Millet groats 0,04 Herring 0,15 — 0,28
Rice groats 0,04 Radish 0,04
Barley groats 0,08 Turnip 0,41 — 0,46

You need to know!

Cottage cheese can be different: the softer it is, the more whey is left in it, the more it contains vitamin B2.

Milk in glassware exposed to daylight, such as by a window, loses most of its vitamin B2 content. In sunlight for 2 hours, milk in transparent bottles loses 50% of riboflavin.

When we boil peas and drain the water, there is no riboflavin left in the finished dish at all. Always cover the utensils in which food is cooked. Otherwise, many vitamins are oxidized. Do not throw away the water in which potatoes were boiled: it contains a lot of riboflavin and other B vitamins. Keep in mind that part of vitamin B2 is lost when vegetables are washed in large amounts of water, part is lost during storage, even in the refrigerator (about 1% per day ). This suggests that you do not need to soak vegetables for a long time and buy them in large quantities.

Important! As we already know, riboflavin is destroyed when exposed to daylight. Based on this, it is necessary to store products containing vitamin B2 in a dark place, and never leave it in the light. Also try to use such products in their natural form, without heat treatment, and if you have to cook, then do it quickly, under the lid. By the way, for cooking, with minimal loss of vitamins, you can use a double boiler.

Interaction of vitamin B2 with other substances

Antihypertensive drugs (angiotensin-converting enzyme blockers) increase the conversion of riboflavin to coenzyme forms.

Antipsychotics (large tranquilizers - chlorpromazine, propazine, tizercin, teralen, meterazine, fluorophenazine) inhibit the metabolism of riboflavin, in particular, chlorpromazine blocks the conversion of riboflavian into one of the coenzyme forms.

Peripheral vasodilators block the conversion of riboflavin to coenzyme forms.

Drugs that regulate thyroid function (thyreodin) enhance the conversion of riboflavin to its coenzyme forms.

Riboflavin promotes iron absorption, mobilization and storage.

Vitamin B2 also promotes absorption, and.

Vitamin B2 is needed for the normal functioning of the body's detoxification system, together with (nicotinic acid).

Sharp eyesight, a clear mind, radiant skin and calm nerves - our beauty and health depend on a tiny trace element, which has received the name "riboflavin" from chemists. B2 contains dozens of food products, it is preserved after heat treatment and excreted by the body without residue. About what foods are important to eat in order not to experience an enzyme deficiency, is it difficult to recognize hypervitaminosis, we will tell in our article.

The biological role of vitamin B2 is quite serious. It turns out that a person has practically no processes that occur without the participation of matter. Vitamin B2 is often referred to as the beauty vitamin. It directly affects the condition of our skin, the strength of our nails, and the shine of our hair. If we consider vitamin b2 under a microscope, then the substance will look interesting: it is a large crystals with needles, collected in tall cones. In its pure form, the microelement has a pronounced bitter taste, which is not at all guessed in ready-made dishes.

B2 is officially registered as a food additive E101 and is considered the safest among all preservatives used by factories and food processing plants. Also, the additive is used in pharmacology, added to food for cattle for feeding, added to creams and used in many other areas of life.

The physical properties of vitamin B2 (another name is riboflavin) - it is quickly absorbed into the blood, it is highly soluble in water, which is why it is called water-soluble. In terms of human benefits, the role of vitamin B2 is enormous. It is necessary for energy production and all metabolic processes, affecting the absorption of proteins, fats and carbohydrates by the body. Also, riboflavin, an important participant in the production of red blood cells, is responsible for saturating tissues with oxygen.

A big plus of the microelement lies in the excellent ability to be absorbed from food. There are some nuances here: for example, it quickly enters the bloodstream from boiled or stewed vegetables. Also, doctors do not advise taking it on an empty stomach - vitamin B2 is practically not absorbed on an empty stomach. But on a well-fed vitamin replenishment happens several times faster.

What is vitamin B2 for?

Vitamin B2 is involved in all body processes. The lack of riboflavin quickly causes various failures, fraught with formidable pathologies in a neglected state. But an excess of a substance is practically never found, so do not be afraid to eat it often.

Vitamin takes an active part:

  • in lipid, carbohydrate, protein metabolism;
  • in the growth of bone and muscle mass in children and adolescents;
  • in the production of red blood cells, and, as everyone knows, without erythrocytes it is impossible to imagine normal hematopoiesis in humans;
  • in the "opposition" of sugar surges - riboflavin promotes the production of glycogen, an important substance for normalizing blood sugar levels. This is an excellent prevention of diabetes;
  • in stopping the formation of blood clots;
  • in weight loss. Since the enzyme accelerates the absorption of fats from the intestines and generally speeds up metabolism, which helps a person lose weight faster;
  • in improving vision - this property of riboflavin is widely known to oculists. They necessarily prescribe a course of vitamin therapy to elderly people who have a predisposition to cataracts;
  • in relaxing eyes, overloaded with work at the computer, frequent reading of books;
  • in improving the condition of hair, skin, nails, it works especially effectively in tandem with vitamin A;
  • in the fight against severe headaches. Riboflavin in its pure form is prescribed in courses for migraines in adults;
  • in the removal of disorders of the nervous system during psycho-emotional overload, the treatment of chronic insomnia.

It has been proven that it is riboflavin that treats insomnia and generally calms a person. He is also credited with the function of updating the mucous membranes of the eyes, nose, and mouth. Vitamin B2 helps the thyroid gland to work efficiently, without failure, which has a positive effect on the hormonal background of a person, which means his general well-being.

Riboflavin as part of vitamin complexes is always prescribed for elderly people suffering from Alzheimer's disease, patients with epilepsy. It is recommended for children to take it during the flu and cold season to raise immune forces.

Vitamin B2 acts as a kind of protective shield, saving the eyes from the damaging effects of the sun's UV rays. It is highly appreciated by dermatologists for its help in the treatment of eczema, dermatitis, acne (including severe forms). Surgeons recommend drinking a course of vitamin B2 after surgery for rapid regeneration of affected tissues.

There are practically no contraindications to taking the microelement. It is shown to people from birth to old age. The only exceptions are allergies, that is, individual intolerance to the component, but it is rare. Another complication is even less common - fatty degeneration of the liver.

What foods contain vitamin B2

A lot of delicious foods rich in vitamin B2 are available to a person. Milk and red meat are considered record holders: beef stroganoff, in sour cream - tomato sauce, as they say, the doctor prescribed. B2 is present in bread, beer, cereals. With proper budget planning, any family will allow itself to eat healthy meals. See what foods contain riboflavin, and then make a menu. Below we have given a table that indicates the content of trace elements per 100 g of product.

Sources of riboflavin in foods

  • milk, any dairy products - 3 mg;
  • yeast (in beer and bread) - up to 4 mg;
  • almonds, cashews, pecans, hazelnuts, brazil nuts - about 1 mg;
  • coffee (boiled from grains) - 1 mg;
  • grapes - 1 mg;
  • rye, lentils, millet, buckwheat - 1 mg;
  • beef, pork, chicken and lamb liver - up to 3 mg;
  • kidneys of pork, beef - 1.6 mg;
  • butter - 0.5 mg;
  • spinach, sorrel, broccoli, white cabbage - 0.5 mg;
  • figs, dates, raisins - 0.5 mg.

A lot of B2 contains vegetable oils: nutritionists recommend dressing salads with almond oil, grape seed, wheat germ. It is important to buy them cold-pressed and fresh. Dairy products are extremely useful for replenishing trace element reserves. A good cheese, a glass of milk will provide the body with a fifth of the entire daily requirement for a substance. An excellent source of the vitamin is a glass of good light beer. Of course, only adults and in moderation can replenish B2 reserves in this way.

Riboflavin daily allowance

To prevent vitamin deficiency, doctors advise adhering to the daily dosage, trying not to exceed it:

  • for children from a month to six months, 0.5 mg is shown;
  • for one-year-old babies - 0.8;
  • for children under 7 years old - 1.2.

Doctors advise adolescents to eat 1.6 mg. riboflavin, and women 1.5 mg. The greatest need for a trace element occurs during pregnancy and during feeding: it is important to consume up to 2 mg per day.

The need for more vitamin occurs in people who abuse alcohol, anyone who experiences overload at work or during training. The daily dosage for such people is selected individually, although it rarely exceeds 2 mg.

Vitamin B2 deficiency

Hypovitaminosis of vitamin B2 can be indicated by any lesions of the mucous membranes of the mouth, eyes, acne and any other skin disease. The skin begins to peel off (especially on the elbows), the tongue turns red and becomes unnaturally scarlet. Often, pathologies make themselves felt from the side of the eyes - a person cannot look at the light, the eyes are watery, pain occurs. Doctors explain the lack of vitamin B2 anemia, sleep disorders, and general anxiety for no apparent reason.

Vitamin B2 deficiency symptoms

  • conjunctivitis, cataract;
  • migraine;
  • swelling of the tongue, lips;
  • cracks near the mouth;
  • peeling on different parts of the body;
  • sores near the nose, lips (often they are painful, people mistake them for herpes rashes);
  • muscle weakness;
  • pain in the legs with a feeling of heaviness;
  • rashes on the face, especially on the wings of the nose.

It is enough to drink a course of vitamins, eat more often ordinary porridge with milk, cheese or sour-milk products, as an unpleasant sensation quickly passes. Most often, B2 is experienced by people with chronic diseases of the intestines, stomach and those who drink drugs - vitamin B2 antagonists.

An excess of vitamin B2 in the body

The trace element is quickly excreted from the body with urine, leaving no traces. Rarely, but it happens that a person has an excess of vitamin B2 and the first sign is bright orange urine. Other signs of vitamin B2 hypervitaminosis are dizziness, itching, numbness of the limbs, or a slight tingling sensation. A blood test may reveal that the body is not absorbing iron well. But it is impossible to draw conclusions without a doctor's opinion: all these symptoms can indicate other, more serious pathologies. A consultation with a doctor is required. He will advise what to do - adjust the diet, reduce the dosage or stop taking the drug.

The best pharmacy complexes with vitamin B2

Vitamin B2 is found in most tablets and ready-made complexes offered by the pharmaceutical industry. Sometimes vitamin B2 is prescribed in its pure form, for the treatment of diseases where more enzyme is needed. In diseases, drops, injections, tablets can be recommended (riboflavin is often treated with severe headaches). You can not engage in self-medication - drug therapy is prescribed exclusively by physicians.

In small doses, the enzyme contains:

  • Supradin.
  • Komlivit.
  • Complivit Prenatal.
  • Vitrum.
  • Menz Formula (Mens Formula).
  • Univit Kids.

A big plus of ready-made pharmacy complexes is the balance of essential trace elements, matched by age, even gender. For children, these should be only special complexes so as not to encounter hypervitaminosis. They are recommended by pediatricians.

Interaction of vitamin B2 riboflavin with other substances

The essential quality of the enzyme is in the mandatory interaction with other microelements. Together with vitamin B9 (folic acid), it takes part in the synthesis of red blood cells and regenerates tissues. Vitamin A helps him strengthen nails, improve vision, and B1 maintains the level of iron in the blood, preventing anemia from developing. Riboflavin helps other trace elements - it activates the production of vitamin K, B6 and B9.

The trace element is absorbed much better with zinc, copper, iron. Inexpensive offal, dairy drinks, delicious nuts will saturate the body with the right amount of vitamin B2. Indulge yourself with delicious dishes and the lack of enzyme will definitely not threaten you.

Anyone who cares about their health should know what vitamin B2 is for, what foods it contains and what it is.

It is a natural pigment, soluble in water, participating in almost all physiological and biochemical processes of the body. Simply put, without it it is impossible to achieve either good health or beauty.

Properties of vitamin B2

There are several names for this vitamin: B2, G, lactoflavin, hepatoflavin, verdeflavin, riboflavin. The latter is used more often, meaning "yellow sugar".

Initially, the vitamin was isolated from whey, eggs, liver, plant products, hence the many different names.

Initially, it was isolated from whey, eggs, liver, plant products, hence the many different names.

It is vitamin B2 that gives the yellow color to the urine. Its too saturated shade should alert - for some reason, the body removes riboflavin.

Vitamin B2 is essential for the formation of red blood cells - erythrocytes, ATP (adenositriphosphoric acid), the formation of a healthy fetus during pregnancy, normal growth, the formation of reproductive function.

Together with vitamin A, it ensures the division of epithelial cells of the skin and mucous membranes, maintaining the health of the stomach, intestines and other organs of the digestive system, urinary organs, bronchi, lungs, as well as the cardiovascular and central nervous systems.

Promotes the proper functioning of the thyroid gland, protects it from various adverse effects. It supports the ability of the eyes to see well at dusk, to distinguish colors, helps to nourish the vessels and nerves of the retina, and reduces the risk of inflammatory eye diseases.


It supports the ability of the eyes to see well at dusk, to distinguish colors, helps to nourish the vessels and nerves of the retina, and reduces the risk of inflammatory eye diseases.

Riboflavin promotes the synthesis and absorption of other important vitamins and minerals: iron, folic acid (B9), pyridoxine (B6) and vitamin K, is involved in protein, fat and carbohydrate metabolism, releases energy from food. Helps keep hair and nails healthy.

Note! Vitamin B is found in some foods as a yellow food coloring under the code E101.

Vitamin B comes not only with food, but is also synthesized in the body by intestinal microflora. Therefore, it is so important to monitor the health of the digestive system, to treat intestinal disorders in time.

Foods with vitamin B2

Proper nutrition is the main way to get riboflavin. Yeast, liver, kidneys and other offal, almonds, peanuts, quail eggs are the richest in them. These products can be considered champions in terms of B2 content.


Proper nutrition is the main way to get riboflavin. Yeast, liver, kidneys and other offal, almonds, peanuts, quail eggs are the richest in them.

Slightly less vitamin B contains dairy products, buckwheat and oatmeal, whole grain bread, legumes, green vegetables, fish, beef, chicken. But in potatoes, tomatoes, apples, semolina, millet it is very small.

High level

High level - from 0.44 to 4 mg per 100 g of the product. The list of products includes brewer's and baker's yeast, liver, kidneys and other by-products, wheat germ, sunflower seeds, sesame seeds, almonds, peanuts, quail and chicken eggs, mushrooms, chanterelles.


Some nuts and most grains contain high levels of vitamin B2.

Average level

The average level is from 0.1 mg to 0.4 mg. Such products include processed and hard cheeses, sea fish, corn, brown rice, broccoli, white cabbage, cauliflower, asparagus, spinach, parsley, dill, green onions, buckwheat.

As well as lentils, oatmeal, whole grain bread, cottage cheese, whey, kefir, milk, rose hips, cranberries, pine nuts, walnuts, hazelnuts, beans, peas, figs, dates, beef, lamb, chicken, rabbit, pork, dark chocolate .


Most dairy products have an average level of vitamin B2.

Low level

Low level - 0.02 to 0.08 mg. Available in such products: white rice, turnips, carrots, apples, millet, semolina, tomatoes, potatoes, tomatoes, mayonnaise.

To maintain the proper level of vitamin B2 in the body, it is not necessary to lean only on the liver and almonds. Nutrition should be varied and balanced, be sure to include cereals, especially buckwheat and oatmeal, vegetables, greens, berries.


Nutrition should be varied and balanced, be sure to include vegetables.

It is advisable not to abuse refined foods, alcohol and carbonated drinks.

Additional vitamin complexes must be selected individually, carefully studying the composition.

Sometimes active or excipients - modified starch or dyes cause allergies.

Drinks containing vitamin B2

When there is no time or opportunity to cook a full meal, you can get the norm of riboflavin by drinking two glasses of kefir or other fermented milk drink.


You can get the norm of riboflavin by drinking two glasses of kefir or another fermented milk drink.

It is useful to prepare vitamin fruit drinks from sea buckthorn berries, cranberries, currants or rosehips and replace them with the usual coffee or cola.

Not only does sage and peppermint tea soothe and treat inflammatory conditions, it also supports riboflavin levels in the body.

Regular consumption of cocoa will help children get the necessary vitamin.

How to save vitamin B2 in foods

Vitamin B2 is a fairly stable substance, it tolerates heat treatment well.

Adding vinegar and sour sauces to dishes will also not cause much harm, but baking soda or baking powder can destroy riboflavin in a minute completely - it does not tolerate an alkaline environment, this must be remembered.

Bright light is another enemy of vitamin B2, products containing it should not be left in the sun and stored in transparent packaging. The refrigerator or dark closet is the best place to source riboflavin.


The refrigerator or dark closet is the best place to source riboflavin.

When buying milk and dairy products in the store, it is worth remembering that packaged in bottles, it loses more than half of vitamin B2. During cooking and prolonged soaking, vitamin B2 passes from food into water and, together with it, flows into the sink.

To prevent the destruction of vitamins, cereals and vegetables are best cooked under a closed lid, meat, fish, offal stew or bake. Frozen foods are best cooked immediately, without defrosting.

Porridge is best boiled in water, and milk is added to the finished dish - when heated, it loses almost half of vitamin B2.

How much vitamin B2 is needed, in what foods it is contained, it will be useful to know in order to properly organize nutrition.

Need for vitamin B2

Riboflavin does not accumulate in the body - the amount that is synthesized by the intestines is not enough for the needs of the body. To avoid vitamin B2 deficiency, you need to eat foods that contain it.


To avoid a lack of vitamin B2, you need to eat foods that contain it.

A person needs riboflavin while in the womb, after birth this need increases every year. Daily consumption rates depend on age, health status, lifestyle.

Daily requirement for vitamin B2 depending on age:

  1. From 0 to 6 months - 0.5 mg;
  2. 6 months - 1 year - 0.6 mg;
  3. 1 - 3 years - 0.9 mg;
  4. 3 - 6 years - 1.0 mg;
  5. 6 - 10 years - 1.4 mg;
  6. 10 - 14 - 1.7 mg;
  7. 14 - 18 - 1.8 mg;
  8. 18 - 59 - 1.5 mg;
  9. 59 - 74 - 1.6 mg;
  10. 74 years and older - 1.4 mg.

During pregnancy, lactation, vitamin B2 requires 0.5 mg more than usual.

Its consumption is increased during stress, colds and inflammatory diseases, strong physical exertion, regular alcohol consumption, and smoking.


The consumption of B2 is increased during stress, colds and inflammatory diseases, strong physical exertion, regular alcohol consumption, and smoking.

It is generally accepted that women need slightly less vitamin B than men. In part, this opinion is supported by doctors, referring to the more difficult physical working conditions, stress, and the presence of bad habits in the strong half of humanity.

However, women are equally prone to the same problems, and pregnancy, lactation, hormonal fluctuations increase the consumption of vitamin B2 even more.

Vitamin B2 deficiency

In order for the body not to experience vitamin hunger, several conditions must be met:


The body does not accumulate riboflavin, a short-term overdose can occur only when using vitamin preparations, but it does not lead to any serious consequences. Excess riboflavin is regularly excreted from the body in the urine.

Its deficiency, especially a long one, is much more serious.

The first sign of B2 deficiency is skin problems: increased peeling or greasiness, dermatitis, boils, irritation and cracks in the corners of the mouth (jamming), dry lips.

Eye problems: fatigue, lacrimation, conjunctivitis, inflammation of the eyelids, frequent stye. A lack of vitamin B2 gives out a bright red swollen tongue, sores in the mouth.

With a systematic deficiency (ariboflaminosis), persistent anemia develops - iron ceases to be absorbed, muscle cramps appear, legs begin to hurt, itching of the external genital organs and discomfort when urinating.

Possible loss of hair and eyelashes, often overtaken by nervous disorders and depression, unreasonable physical fatigue.


Drinking strong coffee practically kills vitamin B2 in the body.

Vitamin B2 deficiency occurs for many reasons: if there are problems with the stomach, intestines, thyroid gland, hyporiboflaminosis is natural, in these cases a comprehensive examination is required.

Important to remember! Vitamin B2 deficiency leads to the use of antagonist drugs, that is, incompatible with it: sulfonamides, contraceptives, diuretics.

Alcohol and strong coffee literally kill vitamin B, highly carbonated drinks also work.

The lack of proper nutrition, especially the passion for hungry sheets, is also a common cause of hyporiboflavinosis.

The most dangerous thing is the lack of riboflavin for children: growth slows down, mental, mental and physical development suffers.

Preparations containing vitamin B2

Chemically pure riboflavin is a yellow bitterish powder. It is produced in tablet form, in solutions for injection, in the form of eye drops.


Separately, vitamin B2 is rarely found in tablets, more often it is part of complex dietary supplements that combine B vitamins and trace elements.

An indispensable condition for the effectiveness of vitamin preparations of vitamin B2 is intake with food, ideally, along with the products in which it is contained.

Brewer's yeast

The most physiological complexes containing brewer's yeast - they have a completely natural composition, subject to the indicated dosage, you can not be afraid of side effects.

As part of brewer's yeast, vitamin B2 is combined with iron, zinc, chromium, magnesium, vitamins E and PP, which contribute to better absorption of riboflavin, helping to gently and effectively solve health problems.

Prescribe a drug for skin problems of a different nature- increased fat content, seborrhea, dryness, frequent inflammation, dermatitis, the appearance of early wrinkles.


As part of brewer's yeast, vitamin B2 is combined with iron, zinc, chromium, magnesium, vitamins E and PP, which contribute to better absorption of riboflavin.

The results of taking brewer's yeast include the following changes:

  • the chromium contained in the preparation helps to regulate carbohydrate metabolism and other types of metabolic disorders;
  • the work of the digestive tract is improving;
  • stabilizes the state of the nervous system;
  • eye fatigue is reduced;
  • hair and nails become stronger;
  • the deficiency of vitamins, minerals and amino acids is replenished, general well-being improves.

You can take dietary supplements with brewer's yeast not only as a therapeutic, but also a prophylactic agent: nervous and physical overload, malnutrition.


Taking brewer's yeast brings a systemic result - not one, but several problems that have a common cause are eliminated.

Contraindications to taking yeast: age under three years, fungal diseases, hypersensitivity and severe kidney disease. Pregnant women can use the drug after consulting a doctor.

Injection

Riboflavin mononucleotide is available in ampoules, intended for intramuscular and intravenous injections. The composition includes pure riboflavin dissolved in distilled water.

The drug is prescribed:


The advantages of the solution are that it enters directly into the muscles, bypassing the stomach, is absorbed completely and has practically no contraindications, except for increased sensitivity.

With simultaneous use with antibiotics, especially tetracycline, doxycycline, the effect of riboflavin is reduced. You can not use vitamin B2 with stremomycin.

The daily intake of vitamin B2 solution is 1 ml- the contents of one ampoule. With an overdose, itching is possible, with a regular or significant overdose - a rash.

Eye drops

An aqueous 0.01% solution of vitamin B2 is intended for topical use in diseases of the retina, eye cornea, conjunctivitis, frequent styes, visual impairment in hypertension or diabetes mellitus.


Drops can be used as a strengthening and prophylactic agent for large visual loads, discomfort and a feeling of sand in the eyes.

Although vitamin B2 preparations are sold without a prescription, you can not use them on your own, without a doctor's prescription is still impossible. It is necessary to make sure that there are no contraindications, to undergo an examination, otherwise taking a useful remedy may be wasted or harmful.

By reducing the risk of hyporiboflaminosis, you can maintain fresh skin, healthy hair, and delay aging and health problems for a long time.

Not much is needed for this: make sure that the menu always contains foods containing vitamin B2 in the required amount, cook and store them correctly, do not abuse coffee and alcohol, and do not smoke.

From this video, you can learn for yourself information about the B vitamins, in particular B2, and their lack in the body.

This video will introduce you to the most important information about vitamin B2.

This video provides you with information about the role of vitamin B2 in the body, the reasons for its lack.

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