Riboflavin also known as Vitamin B2, is one of the water-soluble B vitamins, that needs to be replenished daily in our diets. Interestingly, vitamin B2 was initially called as Vitamin G.
Know Your Nutrient:
- Riboflavin is an essential component of two major coenzymes, Flavin adenine Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD). These coenzymes have a vital role in energy production, cellular functions, growth and development.
- Riboflavin plays a crucial role in the digestion and metabolism of carbohydrates, protein and fats.
- It helps to maintain the normal levels of homocysteine (an amino acid) in the blood.
- Riboflavin has antioxidant properties and thereby helps to alleviate eye fatigue and oxidative stress.
- It helps in the maintenance of healthy skin, nails and hair.
- It helps to eliminate symptoms of sore mouth, lips and tongue.
Riboflavin deficiency can only be seen either due to an unhealthy diet or in secondary medical conditions which are marked by poor absorption of vitamins in the intestinal tract. Symptoms like angular stomatitis, cracked lips, mouth ulcers, inflammation of the mouth, sore and dry skin are usually observed.
It is rare to have the toxicity of riboflavin in the body, as it gets easily excreted through urine. The requirement of B2 increases in pregnant, lactating women, during stress conditions and excessive alcohol consumption as alcohol interferes with absorption of this vitamin.
Cooking and boiling can easily destroy Riboflavin, so the ideal way to improve the availability of this Vitamin is to have foods in the whole and fresh forms.
Riboflavin Friendly Foods:
Milk and its products: milk, yogurt, cottage cheese ( major sources).
Meat, Fish and Poultry: turkey, chicken, eggs, beef, liver, and kidney.
Whole grains and Beans: wheat bran and fortified cereals, lima beans, peas.
Green leafy vegetables: spinach, parsley, brussel sprouts and watercress.
Vegetables: Asparagus, Artichokes, avocado, pumpkin, mushroom.
While you think you want to be abreast with the latest fad diets that eliminate many important food groups to achieve your health goals, don’t ignore the fundamental nutrients that you may be losing on, that may shake up your basic metabolic functions.
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