USES:Vitamin B2 (Riboflavin) promotes normal growth and is also involved in energy release from foods.
Additionally, vitamin B2 helps absorb iron from foods and supports the action of certain antioxidants.
Vitamin B2 is also needed for the production of adrenaline by the adrenal glands. Vitamin B2 is important for the activation and metabolism of other B vitamins: B3, B6, folic acid and B12.
DEFICIENCY:
Deficiency symptoms include dull hair and hair loss, oily hair and skin, dermatitis, eczema, acne, tiredness, infertility, etc.
Smoking, high intake of tea, coffee and alcohol, use of the contraceptive pill and high energy requirements increase vitamin B2 needs.
FOOD SOURCES:
Milk contains good levels of vitamin B2 but since it is sensitive to light, it may be destroyed when milk is stored in glass bottles. Cheese, yogurt, eggs, liver and kidney, cereal bran and germ, yeast extract, almonds, crab also provide good levels of vitamin B2.
Fortified breakfast cereals and some bread products contain vitamin B2 although they may also be high in refined sugars and additives and preservatives.
Vitamin B2 is water soluble, which means it may leach in the cooking water if foods are boiled, but heat stable.
Vitamin B2 cannot be stored by our bodies so we need to eat foods containing this vitamin every day.