Vitamin B2, also known as riboflavin, is one of the eight B-vitamins essential for various bodily functions. It plays a crucial role in converting food into energy, as it is a component of two coenzymes :- flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). These coenzymes are involved in several metabolic processes, especially in the production of energy from carbohydrates, fats, and proteins.
Function
Energy production :- Riboflavin is an integral component of two coenzymes: flavin adenine dinucleotide (FAD) and flavin mononucleotide (FMN). These coenzymes participate in the metabolism of carbohydrates, fats, and proteins, helping the body convert them into adenosine triphosphate (ATP), the primary energy currency of cells.
Antioxidant activity :- FAD and FMN also function as antioxidants, helping to protect the body's cells and tissues from oxidative stress caused by free radicals. Antioxidants neutralize these harmful molecules and prevent potential damage to cellular structures and DNA.
Maintaining healthy skin and vision :- Riboflavin is involved in the production of enzymes that support the health of the skin, eyes, and mucous membranes. It is particularly important for maintaining good vision and overall eye health.
Red blood cell formation :- Riboflavin is essential for the production of red blood cells (erythrocytes) and supports the proper utilization of iron in the body. Adequate levels of vitamin B2 are necessary to prevent anemia and maintain healthy blood cells.
Nervous system support :- It contributes to the health of the nervous system by supporting the production of neurotransmitters, chemicals that facilitate communication between nerve cells.
Growth and development :- Vitamin B2 is crucial for normal growth and development, especially during infancy, childhood, and adolescence.
Source
Milk, yogurt, and cheese are rich sources of riboflavin. Egg yolks contain riboflavin, making eggs a good source of this vitamin. Organ meats like liver are particularly high in riboflavin, but other meats and poultry also contain this vitamin. Certain types of fish, such as salmon and mackerel, are good sources of vitamin B2. Spinach, broccoli, asparagus, brussels, sprouts, lentils, chickpeas, almonds, sunflower seeds, and sesame seeds are also contains vitamin B2.
Recommended dietary allowance
• Infants 0-6 months :- 0.3 milligrams per day (mg/day)
• Infants 7-12 months :- 0.4 mg/day
• Children 1-3 years :- 0.5 mg/day
• Children 4-8 years :- 0.6 mg/day
• Boys 9-13 years :- 0.9 mg/day
• Girls 9-13 years :- 0.9 mg/day
• Teenage boys 14-18 years :- 1.3 mg/day
• Teenage girls 14-18 years :- 1.0 mg/day
• Adult men :- 1.3 mg/da
• Adult women :- 1.1 mg/day
• Pregnant women :- 1.4 mg/day
• Breastfeeding women :- 1.6 mg/day
Deficiency
Vitamin B2 deficiency, also known as riboflavin deficiency, can lead to a condition called ariboflavinosis. This deficiency can occur due to various factors such as poor diet, malabsorption issues, certain medical conditions, or increased demand for the vitamin (e.g., during pregnancy or lactation).
Symptoms of vitamin B2 deficiency can include :-
1) Skin issues :- One of the common signs is the development of cracked lips (cheilosis) and red, swollen, and cracked corners of the mouth (angular stomatitis). Additionally, the skin may become dry, itchy, and prone to dermatitis.
2) Sensitivity to light :- Vitamin B2 plays a role in maintaining healthy vision, and deficiency can lead to sensitivity to light (photophobia) and eye fatigue.
3) Inflammation of the tongue :- A condition known as glossitis may develop, causing the tongue to become swollen, red, and painful.
4) Sore throat and swallowing difficulties :- A lack of vitamin B2 can lead to a sore throat and discomfort while swallowing.
5) Fatigue and weakness :- As a key player in energy production, vitamin B2 deficiency can result in generalized weakness and fatigue.
6) Neurological symptoms :- In severe cases, deficiency may cause neurological symptoms such as tingling or numbness in the extremities.
It's important to note that vitamin B2 deficiency is relatively rare in developed countries where diets are diverse and fortified foods are available. However, certain populations, such as the elderly, those with alcohol use disorder, and individuals with certain medical conditions affecting nutrient absorption, may be more susceptible.
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