Vitamin B2 (Riboflavin): Helps in the production of energy by assisting in the metabolism of fats, proteins, and carbohydrates. It also contributes to healthy skin, eyes, and nerve functions.
You can read our full article on Vitamin B Complex and which contain detail information about Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12.
Vitamin B2 (Riboflavin)
Table for Vitamin B2 (Riboflavin)
| Aspect | Details |
|---|---|
| Functions | – Energy production: Metabolizes fats, proteins, and carbohydrates. – Antioxidant protection: Neutralizes free radicals. – Skin health: Maintains healthy skin, eyes, and mucous membranes. – Vision: Supports normal vision and may prevent cataracts. |
| Sources | – Dairy products (milk, yogurt, cheese) – Eggs – Lean meats (beef, pork) – Green leafy vegetables (spinach, kale) |
| Deficiency Symptoms | – Sore throat – Cracks or sores on lips and mouth corners – Inflammation of the mouth lining and tongue – Skin rashes, sensitivity to light |
| Recommended Daily Allowance (RDA) | – Adult men: 1.3 mg – Adult women: 1.1 mg |
Role and Functions:
- Energy Production: Riboflavin aids in the metabolism of fats, proteins, and carbohydrates, helping convert them into energy.
- Antioxidant Protection: It protects cells from oxidative damage by neutralizing free radicals.
- Skin Health: Riboflavin helps maintain healthy skin, eyes, and mucous membranes.
- Vision: It supports normal vision and may help prevent cataracts.
Sources:
- Dairy products (milk, yogurt, cheese)
- Eggs
- Lean meats (beef, pork)
- Green leafy vegetables (spinach, kale)
Deficiency Symptoms:
- Sore throat
- Cracks or sores on the lips and corners of the mouth
- Inflammation of the lining of the mouth and tongue
- Skin rashes and sensitivity to light
Recommended Daily Allowance (RDA):
- Adult men: 1.3 mg
- Adult women: 1.1 mg