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Riboflavin contributes to the maintenance of body functions in optimal condition. Its importance in the conversion of amino acids, reduction and oxidation reactions is simply irreplaceable.

Most of the other biochemical processes in our body also cannot do without riboflavin. This element is extremely insignificantly soluble in ethyl and water, but quickly degrades in sunlight.

One of the active forms is capable of being produced in the internal organs. To regulate your own health, you need to know about vitamin B2 - which foods contain it, how best to store it and how best to take it.

Vitamin B2 has this formula.

Bliss was the first to reveal the existence of a previously unknown element formed in organisms of animal and plant origin in 1879, and only 53 years later the element was identified as vitamin B2.

The essence and benefits of the vitamin


Wealth of foods with vitamin B2 content

In its natural form, it is possible to observe it strictly in the laboratory - it is impossible to find it in its pure form in nature... But on the shelves of scientists, it is stored in flasks. In appearance - elongated crystals of yellowish color, in taste - bitter.

For experiments, before the start of chemical synthesis, this substance was extracted from natural products - in nature it is dissolved in the fluids of animals and plants. It was then that experts found out that all organisms, in one way or another, contain this vitamin.

In case of dysfunction of the thyroid gland, as a result of taking medications, using boric acid and oral contraceptives, the vitamin can be destroyed.

When cooking, it is very important to consider the properties of the substance.

The first time, when this substance was easily detected in every laboratory, it had many names. And only after it became clear that the substance is one and the same, it was decided to call it riboflavin.

The action of vitamin B2


How does vitamin B2 affect the body

The importance of riboflavin for the body can hardly be overestimated. it substance needed , for example, for vision, since its presence does not allow the organs of vision to overwork, protects the retina from the harmful effects of ultraviolet radiation, and prevents the development of cataracts.

We owe vitamin B2 even to the correct interpretation of colors and light, the speed of getting used to darkness. Improves mechanics energy processes, successfully combats excess sugars.

Combined with phosphorus and proteins, in the presence of trace elements, synthesizes substances necessary for the transfer of oxygen to the organs.

Vitamin B2, no matter what food contains, has a significant help in the synthesis of blood corpuscles helping the body to "absorb" iron. This is what makes it indispensable for iron-deficient women who are preparing to become mothers. They should consume iron, folic acid and vitamin B2.

What foods contain this substance, you need to know for a sufficient amount of its use.

Substance promotes the synthesis of stress hormones... Those who are nervous too much, quickly deplete vitamin reserves, which leads to a depletion of the nervous system. Stressful work requires precise knowledge of how to replenish vitamin B2 stores, which foods contain it, and how best to store such foods.

The energy obtained through both the synthesis of ATP, as well as the established course of the reduction and oxidation reactions, is necessary for the heart and blood vessels. It is for this reason that riboflavin is indispensable for heart disease, ischemia and vascular spasms.

Why is the content of Vitamin B2 decreases?


Proper processing of foods can preserve the vitamin B2 content

In case of dysfunction of the thyroid gland, as a result of taking medications, using boric acid and oral contraceptives, vitamin is able to break down... When cooking, it is very important to consider the properties of the substance.

For example, if you do not close the lid during cooking or drain the water from the finished product, this vitamin will be almost completely lost. Defrosting food in the light for more than 14 hours leads to the breakdown of riboflavin.

In order for the vitamin to be retained in full, products are defrosted in the oven, wrapped in foil, or frozen, thrown into boiling water.

The recommendations for the safety of riboflavin are not at all complicated, but in this way you can get the maximum benefit from food. In addition, purchased vegetables do not already contain enough vitamin, so why still worsen the quality of nutrition.

It is important to try to get homemade milk, steamed meat products, eggs from the village - it is in such products that the maximum amount of riboflavin is contained.

In industry, this substance is used for product enrichment or as a dye (E101).

Interaction with other substances


Vitamins can be opened in different ways when used in combination with other substances, physical phenomena or chemical elements:

  • riboflavin is destroyed under the influence of sunlight, it is almost insoluble in water and alcohol, does not react at all to acetone, chloroform, benzene and diethyl ether. It breaks down in the shortest possible time, once it gets into alkali and is able to persist in acids for a long time;
  • the conversion of riboflavin into active coenzyme forms is enhanced by the action of thyrodine;
  • chlorpromazine, used in the treatment of depression and psychosis, inhibits the conversion of riboflavin, while taking spironolactone blocks it;
  • imipramine, amitriptyline, tricyclic antidepressants inhibit the metabolism of the substance;
  • the loss of the substance is provoked by boric acid. In this case, the poisoning with it is removed with riboflavin.

When using various means, you should take them into account. interaction with vitamin B2 ... What foods contain riboflavin, how they are prepared, how they are stored - all this is essential for maintaining the balance of substances in the body.

Required dose


Women are advised to take 1.2 mg per day, men - 1.6. In this case, the use of riboflavin should be increased to 3 mg women during the period of bearing a child and persons who consume a large amount of meat and protein products.

Important to remember!

In order for the vitamin to be preserved in full, the products are defrosted in the oven, wrapped in foil, or frozen, thrown into boiling water.

In addition, various factors affect the minimum intake dose: working conditions, hormonal intake, propensity to drink alcohol, age, and eating foods rich in fat or carbohydrates. Too high or low ambient temperatures require an increase in the daily intake of the vitamin.

To replenish the required amount of riboflavin in the body, per day it is enough to use, for example, 50-100 grams of cheese, or a couple of eggs, or 200-300 cottage cheese. To replenish vitamin reserves with kefir, you need to drink at least 3 glasses.

With increased energy expenditure, you need to consume more foods containing vitamin B2. Relatively small amounts of leafy vegetables, grain breads, meat, and kidney also increase riboflavin.

For babies half a milligram is enough, while child 12-13 years old it is necessary already up to one and a half mg.

Foods containing vitamin B2


In order to be able to get the necessary amount of vitamin B2 from food, it is important to know which foods contain this substance. Highest amount of vitamin in dried yeast .

They are followed by fresh yeast sticks, powdered milk, mackerel, almonds, cocoa beans, poultry eggs, veal, peanuts, dried pods, wheat flour, lamb meat, beef, buckwheat, rolled oats, fresh spinach leaves, fresh peas, cauliflower, potatoes, curd products.

When consuming foods with vitamin B2, it is important not only to know which foods contain it, but also to take into account some of the nuances:

  • the amount of vitamin B2 in the curd depends on its consistency: the more saturated the cottage cheese with whey, the greater the amount of vitamin in it;
  • milk poured into a glass container, loses this substance faster when in the sun;
  • milk in transparent bottles, total loses more than half in 120 minutes available vitamin;
  • washing vegetables in plenty of water leads to a loss of the vitamin. The same happens if you store them for a long time - about 1% per day.

Cheese also contains vitamin B2

Product groups containing the required amount of riboflavin:

  1. Nuts... This includes almost all products in this group. Especially high amounts are found in almonds and peanuts, so it is very important to consume these nuts daily;

  2. Cereals: oatmeal, buckwheat and rice. Eating porridge from these cereals, you can supply the body with the necessary amount of vitamin;

  3. Vegetables... In general, these products contain a large amount of substances so necessary for health and full functioning. Vitamin B2 is maximally contained in green (in color) vegetables: bell peppers, cabbage, etc. It is very important to remember that it is better to use vegetables raw, because the vitamin is destroyed under the influence of high temperatures;

  4. Legumes... The most useful plants are beans, lentils and peas. The high content of riboflavin in these products makes them welcome guests on any table;

  5. Fruits... Any fruit contains vitamin B2, but apricots are especially "nutritious" in this sense;

  6. Greens... Parsley, dandelion, chives and nettles are riboflavin-rich plants;

  7. Meat... Veal, beef, lamb. Increased vitamin content in the liver;

  8. Eggs... Eggs of chickens and quails are especially important for the content of vitamin B2 in the body;

  9. Milk... Any milk product, like it itself fresh, contains a large amount of riboflavin.

It should be noted that proper nutrition makes it possible not only to saturate the body with vitamin B2, but also leads to the normalization of digestion, control of appetite, weight, getting rid of excessive fatigue and apathy.

Particular attention should be paid to the intake of this vitamin by children, since its insufficient intake leads to growth retardation, memory impairment, and distracted attention.

Overdose and vitamin deficiency


Lack of vitamin B2 can lead to anemia

Negative consequences can be overtaken by insufficient intake of vitamin B2. Manifest its lack could be like this:

  • Loss of strength, weakness;
  • Conjunctivitis;
  • Unexplained weight loss, lack of appetite for a long time;
  • Visual impairment;
  • Manifestations of angular stomatitis;
  • Seborrhea in the nose and mouth;
  • Inflammation of the oral cavity;
  • Cut in the eyes;
  • Dermatitis, early mortality of hair follicles;
  • Delayed growth and slowing down of brain reactions.

Overdose is almost impossible because our body cannot accumulate this vitamin. The slightest excess is excreted in the urine. When consuming a large volume of those foods that contain vitamin B2, urine may turn bright yellow.

Important to remember!

In this case, the use of riboflavin should be increased to 3 mg for women during the period of gestation and for persons who consume large amounts of meat and protein products.

Even the injection of the drug does not lead to negative consequences: the maximum that can be expected in this case is itching, burning or slight numbness, which pass in the shortest possible time.

Indications for use


With Botkin's disease, you need to take vitamin B2

Riboflavin is needed by any healthy body. In addition, there are cases where its use must be strictly controlled or even apply additionally. That is why it is important to know how much vitamin B2 should be consumed per day, which foods contain, when it is especially important:

  • Aribo- and hypoflavinosis;
  • Eye diseases;
  • Radiation sickness;
  • Hemeralopia;
  • Insufficient blood circulation;
  • Asthenia;
  • Wounds that do not heal for a long time, ulcers;
  • Thyrotoxicosis;
  • Chronic hepatitis and colitis, enterocolitis;
  • Rheumatism;
  • Disturbance in the intestines;
  • Working with toxic elements or heavy metal salts;

Whatever the reasons why you need an additional intake of vitamin B2, this must be done in full, otherwise its lack can lead to sad consequences.

Dear women, always be healthy and beautiful!

Opinions and reviews

In relevant forums, the question of the benefits of riboflavin is often raised. However, most of them do not doubt the need to receive it, only the method remains controversial. So, some users are inclined to believe that it is better to extract it from food, while others prefer to use dietary supplements.

Supporters of supplements are sure that modern ecology does not provide an opportunity to consume foods that are really rich in this substance, therefore they prefer synthetic vitamin B2.

Those who advocate the maximum consumption of foods with vitamins say that synthetics are not always absorbed by the body. In addition, they can cause food poisoning or allergies.

In addition, the question remains open, more effective monovitamin preparations or multicomplexes... Even experts cannot give an unambiguous answer, inclining to the idea that for prevention it is worth drinking a complex of vitamins and minerals, whereas with a diagnosed lack of riboflavin, it is required to take monovitamin.

However, this is only required for the appointment and under the supervision of a physician.

Vitamins are essential for the health of every person. Without them, our body will not be able to perform many of its functions. In this article we will talk about vitamin B2 (also called riboflavin).

According to it, it belongs to. This substance is essential for blood, metabolism, skin. About what its deficiency can lead to and what products it contains, read below.

What is vitamin B2, or riboflavin for?

Its main function is to help the body assimilate food and then convert it into energy. It helps to digest food so that it becomes "fuel" for humans. In other words, vitamin B2 is important for metabolic processes.

What else is it useful for:

  • Stimulates brain activity.
  • Balances the mental state.
  • Prevents thyroid diseases.
  • Improves appetite, sleep, controls temperature changes in the body.
  • Vitamin B2 is essential for the prevention of cancerous tumors.
  • Maintains the required collagen level, which affects the youthfulness of the skin.
  • Prevents the development of glaucoma and cataracts.
  • Heals and prevents migraines.
  • Copes with prevention anemia.

Where is vitamin B2 found? In fact, in a variety of foods, therefore, among those who eat properly and variedly, a deficiency of this substance is rarely diagnosed.

A large amount of vitamin is found in yeast. Slightly less riboflavin in the liver (beef, chicken, veal). In addition to the liver, it is recommended to consume other by-products, for example, chicken heart and kidneys.

Also, the vitamin contains:

  • cabbage;
  • , corn, ;
  • , ;
  • turnip;
  • and cereals;
  • rye;
  • , cream, cheese, milk;
  • meat (chicken, veal, beef, pork, lamb);
  • bitter chocolate;
  • bran.

To get the required dose of this substance, it is enough to eat 100 grams of cheese or cottage cheese daily, as well as drink kefir in the amount of one and a half glasses.

The main thing is to provide the correct diet so that the necessary element enters the body.

Watch for symptoms. For example, if a person has chapped lips in old age, then you need to increase the consumption of foods containing the necessary substance, adding to this the use of brewer's yeast or almonds for a week.

If it is problematic to purchase these products, or for some reason their use is impossible (for example, due to allergies), you can exchange them for beef or pork liver, kidney or heart. In addition to adjusting the diet, in some cases, the doctor prescribes riboflavin in the form of a drug (in tablets).

What are the reasons for vitamin B2 deficiency? First of all, due to the presence of certain diseases (for example, problems with the thyroid gland). In addition, this substance can be destroyed as a result of taking certain medications, in particular - hormonal drugs, including birth control pills.

Boric acid also has a destructive effect on this element, and it is present in the composition of many household chemicals, for example, in washing powder.

Since vitamin B2 is water-soluble, cooking in an open pan and then draining the water will result in the loss of a large amount of this substance.

It is also important to remember that it is light sensitive. Therefore, if you leave the meat to defrost for several hours in a non-dark place, then the loss of this element will be significant.

It is important to consume enough of this vitamin during pregnancy. What for? The fact is that it is useful for the correct development of the brain of the unborn child.

About deficiency and possible side effects

As you already know, vitamin B2 is found in many foods, which is why it is rare for people to suffer from a lack of it. If you adjust your diet, then this problem will not arise. And, nevertheless, the elderly people are at risk, as well as those who are prone to bad habits (especially alcohol).

In these cases, the substance is poorly absorbed by the body, and symptoms may appear that indicate its lack:

  • A state of fatigue, weakness.
  • Problems with the gastrointestinal tract.
  • Swelling of the throat, painful sensations.
  • The appearance of cracks and ulcers in the corners of the lips.
  • Swelling of the tongue, discoloration to purple.
  • Increased sensitivity of the eyes to light.
  • Disturbed metabolic processes.
  • Increased irritability,.
  • Inflammatory processes in the face, especially around the nose.

Usually, drugs that are prescribed for a deficiency of this vitamin are well tolerated. But with uncontrolled intake of vitamin B2 (exceeding the dosage and duration of the course), harm to health is possible.

What are the symptoms testify overdose:

  • sensations of itching, burning, tingling;
  • photosensitivity;
  • orange tinge of urine;
  • feeling of numbness in the arms and legs.

Therefore, it is still impossible self-medicate? Thus, you can disrupt the balance of all B vitamins in the body. Be sure to talk to your doctor about taking riboflavin medicinally.

So, in order not to suffer from vitamin B2 deficiency, you need to eat right. What foods contain this substance? In very many, but most of all - in the liver and other offal.

Scientists of the Federal Research Center "Crystallography and Photonics" of the Russian Academy of Sciences report that they have learned how to destroy cancer cells with the help of vitamin B2.

“So far, research has been done on mice inoculated with human cancer. A single injection of nanoparticles led to inhibition of the growth of tumor cells and a decrease in tumor volume by 90 percent, ”said the RG Senior Researcher of the Center Evgeny Khaidukov.

It is reported that the researchers will soon begin in cooperation with specialists from the Russian Cancer Research Center named after V.I. N.N. Blokhin clinical trials of a new "vitamin method".

AiF.ru tells how vitamin B2 is useful and what products it contains.

Vitamin B2 (riboflavin) is a biologically active substance that plays an important role in maintaining human health at the cellular level.

The chemical formula is as follows: C17H20N4O6

Vitamin B2. Photo: Commons.wikimedia.org

Physicochemical properties of vitamin: B2 is a yellow-orange needle-like crystals, has a bitter taste.

Vitamin B2. Photo: Commons.wikimedia.org / PatríciaR

The most important functions of vitamin B2:

- participates in carbohydrate, protein and fat metabolism;
- helps to absorb the iron needed to create new red blood cells;
- strengthens the immune system and defense mechanisms of the body;
- plays an important role in the functioning of the nervous system;
- it is necessary to maintain the normal state of the mucous membranes of the oral cavity and intestines;
- regulates the function of the thyroid gland;
- protects the retina from excessive exposure to ultraviolet rays;
- reduces eye fatigue and ensures adaptation to darkness;
- improves visual acuity and plays an important role in the prevention of cataracts;
- accelerates the healing of damaged tissues;
- reduces the effects of toxins on the lungs and respiratory tract.

B2 is a water-soluble element. And when combined with other vitamins, it can provide many more benefits. Pharmaceutical preparations containing vitamin B2 are used today in the treatment of the following diseases:

  • skin diseases;
  • poorly healing wounds;
  • anemia;
  • diabetes;
  • eye diseases;
  • intestinal pathology;
  • cirrhosis of the liver;
  • increased anxiety;
  • epilepsy and Alzheimer's disease.

Why is there a lack of vitamin B2?

The main reasons for vitamin B2 deficiency in the body are as follows: unbalanced diet, lack of this vitamin in the incoming food, improper storage or preparation of foods rich in riboflavin. Lack of vitamin also manifests itself in pregnant women and people experiencing increased physical activity.

What foods contain B2?

Vitamin B2 is found in foods such as milk, cereals, herbs, liver, kidneys, vegetables, yeast, almonds, mushrooms. It does not accumulate in the human body, so its reserves should be replenished daily. The recommended daily requirement for vitamin B2 in mg, depending on age, is.

It's not a secret for anyone that a person needs nutrients and substances, without which his normal functioning is completely impossible. Vitamin B2, also known as riboflavin, is one of these substances. In our article we will consider what kind of trace element it is, what value riboflavin has for and in what products such a substance is contained.

About the benefits of vitamin

Riboflavin is considered to be almost the main trace element that ensures the correct and long-term functioning of a person. This one is directly involved in the synthesis of hormones, the restoration of the processing of proteins, fats and carbohydrates in and in many other functions.

He also synthesizes others of a narrower focus and participates in the formation of adenosine triphosphoric acid, also known as the "fuel of life".

Did you know?In the course of the experiment, put on the group, it was proved that without vitamin B2, their growth significantly decreased, and after a while it stopped altogether. But when the diet of the animals was introduced, also containing riboflavin, the growth process resumed. So it is with.

Therefore, it is so important not to allow depletion and lack of riboflavin in, because it is one of the most important micronutrients that form our and.

Vitamin B2 is needed by the body for the correct and constant process of producing "fuel", for which many auxiliary capabilities of this microelement are used.

What products contain

Riboflavin, due to its importance for the body, is in the majority. Another thing is that its amount in one or another ingredient is different. Thus, the highest concentration of the B2 element belongs to brewer's or baker's yeast.

Also, a significant amount of this trace element is found in animal products, especially in lamb and herring. Among the products of the plant world, turnips, beans and cereals are among the record holders for the content of riboflavin. Let's take a closer look at where vitamin B2 is located.

Egg powder is obtained by drying the egg mass and grinding it to a fine substance. Due to the fact that the production process takes place at a strictly observed temperature regime, the beneficial properties remain even after such processing.
Together with the number of other microelements, vitamin B2 is also preserved in the amount of 1.23 mg per 100 g of the product.

Chocolate

Milk is the richest in B2 element among other types of cocoa sweets. So, in black contains up to 0.15 mg per 100 g of product, and in milk, this dose increases threefold - up to 0.45 mg per 100 g. Thus, lovers of milk chocolate are triple lucky when compared with those who prefer black.

Spinach

One of the most riboflavin-rich plant foods is spinach. If consumed fresh, then 100 g of it contains 0.25 mg of the B2 element.

In addition, spinach contains many other important micronutrients, such as thiamine (B1), which, when combined with riboflavin, mutually enhance their effect on the body.

Turnip is one of the plant foods that contains vitamin B2. It has a riboflavin content of 0.45 mg per 100 g, and it is also rich in vitamin C (its percentage is much higher than that of citrus fruits), B1 (thiamine) and a number of other important microelements.
Here is half of the periodic table and some salts and amino acids vital for the human body.

Did you know?During the times of Kievan Rus, turnip was the most widespread. It was added to soups, desserts were made from it due to the fact that 10% of its mass-pure sugar and it tastes very sweet. Today this one is practically not used, and very much in vain.

Mutton

Lamb, which also contains a large amount of riboflavin, slightly dilutes plant products. The amount of B2 element in mutton is about 0.15 mg per 100 g. But this indicator lags slightly behind other animal products with vitamin B2, namely: from beef (0.18 mg / 100 g) and from veal (0.23 mg / 100 g).

In bran (a product of grain processing, which is a hard shell of cereal) there is a rather high content of the B2 element, which reaches 0.39 mg per 100 g of the product. Bran is very useful due to the presence of fiber and many beneficial trace elements and.

Herring

In order for our list to be represented by all types of products, it should be said about marine life. So, in herring there is up to 0.28 mg of riboflavin for every 100 grams, which significantly exceeds the indicators of vitamin B2 in meat products.

Cheese

Besides milk chocolate, one of the healthiest dairy products is. In it, the indicator of element B2 reaches 0.5 mg per 100 g, and this is one of the highest values ​​among products containing riboflavin.

Did you know?In people with persistently low levels of vitamin B2, it is significantly reduced. This is characterized by the fact that the necessary substances are not produced in the blood and the organs are poorly supplied with oxygen, and the metabolism also deteriorates.

Peas, beans, and beans are undoubtedly carriers of vitamin B2, but the most prominent from this list, the content of riboflavin in which reaches 0.3 mg per 100 g.

Soya beans

Soybeans lag slightly behind their lentil counterpart. So, soy contains up to 0.23 mg of riboflavin for every 100 g.

Daily allowance, lack and excess of vitamin

One might think that the more foods that contain vitamin B2 are consumed, the better. But here, too, one should adhere to certain rules and regulations, since both a shortage and an excess of riboflavin have negative consequences for the human body.

As for the overabundance of the B2 element, this practically does not happen simply because a person is unable to eat so many foods that the riboflavin indicator goes off scale (you must agree that eating 2-3 herring, a kilogram of spinach and a full plate of lentils at one time is difficult).
If such an oversaturation has occurred, you should not be afraid. The most that can happen is a slight tingling and itching sensation, as well as a short numbness.

Much more dangerous is the situation with a lack of vitamin B2 in the human body and what consequences this can lead to. A similar phenomenon is more common than an overabundance, and this is all because people, as a rule, do not have a regimen, and they do not consume enough foods that contain riboflavin.

The main symptoms of an underestimated level of this trace element are:

  • peeling in the area of ​​the nose, mouth and ears;
  • burning sensation, as if covered with sand;
  • frequent tearing and redness of the eyes;
  • photophobia;
  • the appearance of cracks and wounds on the lips.

Also, a lack of riboflavin causes a slowdown in brain activity, the appearance of diseases of the gastrointestinal tract, degradation and destruction of cells of the nervous system and the further development of psychological and neurotic ones.
Therefore, it is extremely important not to allow vitamin B2 levels to fall below normal. And for this, consume more foods containing riboflavin, and in the spring and during the period, it is recommended to take vitamin complexes to maintain and normalize the body's activity.

Sources of riboflavin: table with all foods

And in order to facilitate your task of identifying products containing riboflavin, we present this table, which also indicates the content of this vitamin in 100 g of a product.

Product name Vitamin B2 (riboflavin), mg / 100 g Product name Vitamin B2 (riboflavin), mg / 100 g

Most of the vitamin B2 (riboflavin) enters the human body only with food. Adults have the ability to synthesize small amounts of this vitamin on their own. But it is better not to use the additional reserves of the body and that's it. get through food.

What is the rate of riboflavin intake? What is the maximum amount of vitamin B2? How does it affect the body and does it help to lose weight?

What is vitamin B2 for?

Vitamin takes part in the formation of enzymes that support the human body in a healthy state. Riboflavin is extremely important for the health of skin, hair and nails, and with its help the thyroid gland functions well. In addition, it plays a huge role in good growth in children and affects the formation of red blood cells in the blood. Lack of vitamin B2 can lead to both aesthetic problems (cracked lips, peeling nails and brittle hair) and serious health problems (stomatitis, dermatitis, conjunctivitis, etc.).

When a person adheres to a proper diet, he usually restricts consumption and prefers vegetables and cereals. At the same time, people rarely ask themselves the question, where vitamin B2 is contained... But it is meat that provides the greatest amount of riboflavin. With a balanced diet, it is important to pay attention not only to the amount of fat and carbohydrates in the diet, but also to the content of vitamins and. At lack of riboflavin the person will feel fatigue, his blood content may decrease, and his eyesight will slightly deteriorate.

Foods with a maximum B2 content

Vegetable and animal oils

Riboflavin is found in large amounts in green color as well as in. For this reason, the table should always contain cabbage, spinach, salad as well as parsley and dill. Those adherents of proper nutrition who limit meat in their diet should take a closer look at vegetables.

Milk and dairy products

Milk is rich in riboflavin in almost any form. Especially a lot of vitamin B12 is found in hard cheese and cottage cheese, where 100 g accounts for a fifth of the daily norm of an element. B and riboflavin is already significantly less.

Below is a table with information about what products and in what quantity contains vitamin B2.

Product Vitamin B2 content in 100 g of product, mg
Lamb liver3
2,19
2,1
Instant coffee1
0,8
Wheat flour0,48
Champignon mushrooms0,45
Milk chocolate0,45
Pasta0,44
0,44
Cod liver0,41
Turnip0,4
0,4
Mushroom mushrooms0,38
Condensed milk0,38
Mackerel0,36
Chanterelles0,35
Porcini mushrooms0,3
Boletus mushrooms0,3
0,3
0,3
Beef0,29
Mackerel0,28
Mutton0,26
0,25
0,25
0,24
Rye flour0,22
0,2
Veal0,2
Green0,16
Cow's milk0,15
0,13
Pork0,13
0,12
0,12
0,1
0,08
0,03

Vitamin B2 in dietetics and weight loss

Since vitamin B2 affects the metabolism and the functioning of the thyroid gland, it is an important element for weight loss. Most obese people have thyroid problems. If at the initial stage of losing weight, a doctor's examination showed problems with this organ, then simple use of this vitamin will not help the problem, and additional treatment will be required. But if no serious problems are found, then riboflavin will be a good helper for speed up metabolism.

Daily intake of vitamin B2

Women need to consume 1.8 mg B2 per knock, 2 mg during pregnancy, and 2.2 mg when breastfeeding. The norm for men is 2 mg per day. These are approximate values ​​calculated per average person... In the case of hard physical work or systematic sports, this value can be increased. To determine your own norm of riboflavin, it is enough to donate blood for analysis and consult a general practitioner. Hypervitaminosis (excess) of vitamin B2 does not cause harmful consequences, but it is better to avoid independent experiments with its reception.

Riboflavin Compatibility with Other Vitamins

Vitamins are divided into fat-soluble and water-soluble. On this basis, there are recommendations for the joint use of certain products. For example, since childhood, everyone knows what to eat with sour cream in order to assimilate the fat-soluble one. Riboflavin belongs to water-soluble group and is better absorbed when taken together with other vitamins, and. That is why the vitamin B2 dietary supplement is often sold as a complex of vitamins with cations of these metals. By itself, riboflavin will be poorly absorbed, but if you eat it in the form of meat or, then the effect will be much better. B2, in turn, helps other vitamins to be absorbed: A, PP, and B9.

So, vitamin B2 is responsible both for the health of the body from the inside and for the beauty of the body outside. Foods containing the maximum amount of vitamin B2 are meat, milk products, green vegetables and nuts. To avoid a B2 deficiency in the body, these products must be present on every table. In addition, riboflavin has an effect on metabolism and helps the process of losing weight... And for this vitamin to be better absorbed, it should be taken together with copper and zinc.

Share with us what you think you would do with lack of riboflavin in the body? Which would you prefer: using a dietary supplement with vitamin B2 or will you compensate for the deficiency with food?