Vitamin B2 or Riboflavin- Essential for your nervous system
Vitamin B2 or Riboflavin is a water soluble B complex vitamin that needs to replenished in your body day after day. The vitamin is absorbed by the small intestine but only small amounts are stored in the body in the kidneys, heart and liver. Even if you do ingest more of this vitamin at one go, your body simply eliminates more than is needed through the urine.
Another important aspect to know is that this yellow coloured vitamin deactivates very quickly when exposed to ultra violet and visible light. This sensitivity is the reason why you store milk in containers that do not allow light to pass through, to ensure that its riboflavin content is safeguarded. Similarly, foods that have riboflavin in them should not be exposed to light to ensure that they retain this nutrient in adequate measures until you ingest them.
What does Riboflavin or Vitamin B2 do?
Riboflavin or Vitamin B2 is a critical nutrient that helps keep your skin glowing and healthy. It promotes efficiency functioning of your nervous system, improves vision and enables release of energy from food that we eat. Riboflavin also supports body growth and ensures that red blood cell production is taking place efficiently.
A lack of adequate riboflavin often manifests itself as:
• lip/ mouth sores
• skin problems
• sore throat
• mucous membrane inflammation
It can also impair reproductive functions, hair growth and liver function.
Best sources of Vitamin B2 or Riboflavin
Typically, the best sources of riboflavin are plant based sources because more of the vitamin is produced after you ingest vegetables than when you eat meats. According to the NHS, adult men need about 1.3 mg of riboflavin per day while adult women need 1.1 mg.
If you are taking supplements to get the adequate measure of this vitamin, it is best to limit them to 40 mg a day to prevent any side effects from excessive levels of Vitamin B2 in your body.
Some of the best sources of riboflavin are:
• leafy vegetables
• yeast is one of the best sources of this nutrient.
A balanced diet consisting of lean meats, dairy products, leafy vegetables and nuts should be able to give you the adequate intake of Vitamin B2 or Riboflavin.
• This vitamin is essential for healthy skin, efficient nervous system functioning and conversion of food to energy
• Vitamin B2 needs to be replenished everyday
• Plant based sources of vitamin B2 are most ideal