Genx Notes

Vitamin B2

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Genx

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What is Vitamin B2?

Vitamin B2, also known as riboflavin, is one of the eight essential B vitamins that play a crucial role in maintaining overall health. It is a water-soluble vitamin, meaning that it dissolves in water and is not stored in the body; hence, it must be consumed regularly through diet or supplements.

Functions of Vitamin B2

Riboflavin is involved in several important biological processes:

  1. Energy Production: It helps convert carbohydrates, fats, and proteins into energy by assisting in the metabolism of these macronutrients.
  2. Cellular Function: It plays a role in the growth, development, and function of cells.
  3. Antioxidant Activity: Riboflavin acts as an antioxidant, helping to combat oxidative stress and protect cells from damage.
  4. Supporting Other B Vitamins: It aids in the metabolism of other B vitamins, such as vitamin B6 (pyridoxine) and folate (vitamin B9).
  5. Maintain Healthy Skin and Eyes: Riboflavin contributes to maintaining healthy skin, eyes, and nerve function.
  6. Iron Absorption: It helps in the absorption of iron, reducing the risk of anemia.

Food Sources of Vitamin B2

Riboflavin is naturally found in various foods, including:

  • Dairy products (milk, cheese, yogurt)
  • Eggs
  • Lean meats (beef, chicken)
  • Organ meats (liver, kidneys)
  • Green leafy vegetables (spinach, kale)
  • Nuts and seeds
  • Whole grains (brown rice, oats)
  • Fortified cereals

Deficiency of Vitamin B2

Although rare in developed countries, riboflavin deficiency can occur, especially in individuals with poor diets or those with certain medical conditions. Symptoms of deficiency include:

  • Cracked lips and corners of the mouth (cheilosis)
  • Inflammation of the tongue (glossitis)
  • Sore throat
  • Dry, scaly skin
  • Sensitivity to light (photophobia)
  • Fatigue and weakness

Recommended Daily Intake

The recommended dietary allowance (RDA) for riboflavin varies by age, gender, and health status:

  • Adult men: 1.3 mg/day
  • Adult women: 1.1 mg/day
  • Pregnant women: 1.4 mg/day
  • Breastfeeding women: 1.6 mg/day

Conclusion

Vitamin B2 (riboflavin) is a key nutrient involved in energy production, cellular health, and antioxidant protection. Ensuring an adequate intake through a balanced diet rich in riboflavin-containing foods is important for maintaining overall well-being.

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