Riboflavin (Vitamin B2) is found in abundance in foods such as milk, yoghurt, eggs, and cheese. Meat from the salmon's organs Spinach, beans, and mushrooms are among the ingredients in this dish.
Vitamin B2, also known as riboflavin, is a water-soluble vitamin that is naturally found in foods, may be added to meals, and is available as a dietary supplement. At modest levels, bacteria in the stomach can create riboflavin, but not enough to supply the body's requirements on a daily basis. A critical component of coenzymes, riboflavin is involved in the development of cells, the creation of energy, and the breakdown of lipids, steroids, and medicines, among other things. Because the majority of riboflavin is consumed quickly and does not accumulate in the body, excess quantities are eliminated in the urine. In certain cases, an excessive amount of vitamin B2, which is normally obtained via supplements, may cause urine to become bright yellow.
Amounts that are recommended
RDA: The Recommended Dietary Allowance (RDA) for men and women aged 19 and up is 1.3 mg and 1.1 mg daily, respectively, according to the American Heart Association. During pregnancy and nursing, the dose is increased to 1.4 mg and 1.6 mg daily, respectively, from the previous dosage.
Tolerable Upper Intake Level (UL): A Tolerable Upper Intake Level (UL) is the highest daily dosage that is unlikely to induce undesirable side effects in the general public. A safe upper intake limit (UL) for riboflavin has not been defined since a hazardous level has not been found from food sources or from longer-term intakes of high-dose dietary supplements.
Vitamin B2 and its Relationship to Health
An inability to get enough amounts of riboflavin, which is required by numerous enzymes to perform many everyday processes throughout the body, might result in health concerns. Animal studies have shown that long-term riboflavin shortage may result in the development of brain and heart problems, as well as some malignancies.
Sources of Nutrition
Riboflavin may be found in abundance in meat and fortified meals, but it can also be found in small amounts in certain nuts and green vegetables.
- Dairy milk
- Yogurt
- Eggs with cheese
- Beef and pork that is lean
- Organ meats (beef liver)
- Chicken breasts
- Salmon
- Cereals and bread that have been fortified
- Almonds
- Spinach
Evidence of Deficiency and Toxicity
In the United States, a riboflavin deficit is quite uncommon. Thyroid disorders may increase the likelihood of developing a deficit. A riboflavin shortage is most often associated with other dietary deficiencies, such as malnutrition, and is most severe in children. Symptoms may include any of the following:
- Lips that have cracked
- Throat discomfort
- Swelling of the lips, tongue, and throat
- Tongue that is swollen (glossitis)
- Hair loss is a common occurrence.
- Anemia is a skin rash.
- Eyes that are itchy and red
- Cataracts are more common in severe situations.
Groups at increased risk of deficiency include:
- Vegans and vegetarians are defined as those who consume less or completely avoid dairy and meat products.
- Expectant mothers, particularly those who have lactose sensitivity or eat little meat, have higher dietary requirements than non-pregnant women because of the developing foetus.
Toxicity
There has not been any evidence of a hazardous amount of riboflavin being present in food or supplements. The stomach can only absorb a certain quantity of riboflavin at a time, and any excess is expelled in the urine within a short period of time. As a result, there has not been established a Tolerable Upper Intake Level for riboflavin in humans.
What If I Told You?
Occasionally, you may find yourself wondering why milk is no longer typically kept in glass bottles. The cause for this is the presence of riboflavin. When a vitamin is exposed to an excessive amount of light, it might become deactivated and no longer be of use. Therefore, milk is often marketed in cartons or opaque plastic containers to prevent light from reaching the product.
