Our body needs vitamins in small quantities. Most of them need to come from food because your body can’t produce them naturally. Each organism has different vitamin requirements, for e.g., dogs can product vitamin C in their body naturally, bu we source vitamin C in our body via food. For us, Vitamin D is not available in enough quantity in food, so our body synthesizes this particular vitamin from sunlight. Each and every Vitamin plays an essential role in our body. One helps us get healthy hair and skin, others help us get strong bones, better skin, healthy hair and fit body. We should consume vitamins adequately. Having too much or too little may increase your risk of developing certain health issues.
There are 13 essential vitamins and these are Vitamin A, B1, B2, B3, B5, B6, B7, B9, B12, C, D, E and K. Fat-soluble and water-soluble are two types of Vitamins. Vitamin A, D, E and K are fat-soluble that are stored by our body in fatty tissue and the liver for days and sometimes months. Water-soluble vitamins do not stay in our body for longer, so it’s essential to provide a regular supply of water-soluble vitamins to our body via food. Water-soluble vitamins are available into the watery portions of fruits, vegetables and meat. They are broken down during digestion and absorbed directly into our bloodstream. Vitamin B2, chemically known as Riboflavin is one of the most essential water-soluble vitamins for our body. Vitamin B2 is essential for the growth and development of our body cells.
What is Vitamin B2 or Riboflavin?
Vitamin B2 or Riboflavin is one of the eight important water-soluble vitamins. It plays an essential role in the body and is required to help the eyes, brain, ears, skin and blood cells function healthily. Vitamin B2 or riboflavin is naturally available in our food and supplements. Bacteria may produce small quantities of riboflavin in the intestines, but not enough to satisfy dietary requirements. Riboflavin is a central element of coenzymes that are involved in cell formation, energy development and fats, steroids and drugs breakdown. Most riboflavin is used instantly and not stored in our body. Excess concentrations of Vitamin B2 are excreted in the urine. The term ‘flavin’ in riboflavin derives from the word “flavus,” which is Latin for yellow, because of its natural colour. This is the reason why Vitamin B2 is called riboflavin. Excess amount of Riboflavin may cause your urine to become bright yellow.
The role played by Vitamin B2 in our body
It helps in maintaining the mucous membranes in your digestive system
It keeps your liver healthy
It converts tryptophan into niacin, which is an essential an amino acid
It keeps our eyes, nerves, muscles and skin healthy
It helps our body absorb and activate iron, folic acid, and vitamins B1, B3 and B6
It improves the hormone production by the adrenal glands
It helps to prevent the development of cataracts
It helps in fetal development, especially in areas where the deficiency of Vitamin B2 is common
Vitamin B2 Deficiency
Vitamin B2 deficiency is a huge risk because of a poor diet since the human body actively excretes the vitamin, so it is not stored. Other vitamins are also missing in the body of a person who is Vitamin B2 deficient.
Vitamin B2 or Riboflavin deficiency is of two types:
The primary deficiency of Vitamin B2 occurs when the diet of the individual is poor.
Secondary deficiency of Vitamin B2 occurs because the intestines cannot absorb the vitamin adequately because it is excreted so easily.
Deficiency of riboflavin is often referred to as Ariboflavinosis.
This vitamin is essential for the body to carry out different activities.
Signs and symptoms of Vitamin B2 deficiency are –
Lack of Vitamin B2 can decrease protein, fat, and carbohydrate metabolism in our body.
People who experience sore throat, fissured lips or cheilosis, red chapped lips, painful red tongue, inflammation of the corners of the mouth (i.e. angular stomatitis), mouth ulcers and cracks at the corner of the mouth (i.e. angular cheilitis), inflammation of the tongue are vitamin B2 deficient.
Diet lacking Vitamin B2 may cause itchy & watery eyes, high sensitivity to light, burning sensation in eyes, split nails, dry or oily hair, dandruff, indigestion, dizziness and insomnia.
Lack of Vitamin B2 in your body causes malfunctioning of the adrenal glands which leads to severe conditions like cataract, anaemia and chronic fatigue syndrome.
Men and women with vitamin B2 deficiency can experience scaly skin rashes on genitals.
Vitamin B2 deficiency in pregnant women may cause birth defects, congenital cardiac defects and abnormal limbs and deformities in the foetus.
If you have severe Vitamin B2 deficiency, it may also lead to degeneration of the liver and neural system.
People who consume excessive alcohol are at higher risk of Vitamin B2 deficiency.
Benefits of consuming adequate Vitamin B2
1. Improves eye condition
If you experience eye problems like redness, itching, etc. then you need to increase the consumption of foods that are rich in Vitamin B2. They will improve your vision and treat eye disorders like keratoconus, cataracts, eye fatigue, and glaucoma. It also helps you get rid of headaches and migraines and their underlying causes.
2. Prevents blood disorders
With the adequate consumption of vitamin B2, you can cure or prevent severe blood disorders like methemoglobinemia, hypertension, liver disease, and sickle cell anaemia and red blood cell aplasia. This vitamin also plays a key role in repairing tissues and healing wounds.
3. Improves cognitive function
If you consume an adequate amount of Vitamin B2, you are more likely to improve your cognitive functions. The dose of Vitamin B2 is increased for the treatment of memory loss such as Alzheimer’s disease. People who consume Vitamin B2 in adequate amount have higher concentration levels, focus, learning power, etc.
4. Improves skin, hair & nail health
Vitamin B2 is a natural antioxidant that treats free radical damage due to harmful UV-rays, clogged facial pores, acne, facial pustules, fine lines, wrinkles and age spots. Apart from improving your skin condition it also imparts healthy, strong, shiny hair and nails.
5. Prevent and treat diseases
Intake of vitamin B2 in adequate amount helps in treating and preventing infections like malaria and dengue, cardiovascular diseases, constipation, auto-immune diseases, nightly leg cramps, pre-eclampsia during pregnancy, etc.
Food source of Vitamin B2
Dairy products like milk, cheese, butter are a prominent source of Vitamin B2.
Vitamin B2 is found in higher amount in vegetables like beans, broccoli, mushrooms, avocados, dried peas, sea vegetables, green peas, celery, soybeans, romaine lettuce, bell peppers, sweet potato, Brussels sprouts, asparagus, collard greens, turnip green, mustard green and spinach
Fresh fruits like grapes and dried fruits are rich in Vitamin B2.
Bread, pasta, breakfast cereals, whole-grain products and baby foods are a great source of Vitamin B2.
Animal sources of Vitamin B2 are salmon, mackerel, eel, sardines, meat, chicken, turkey, etc.
Apples, figs, carrots, and cabbages are also a rich source of Vitamin B2.
Final words!
You should increase your dosage of Vitamin B2 to lead a healthier lifestyle. Being a potent antioxidant, it protects your body from severe diseases like anaemia, migraine, vision disorders, heart problems, liver problems, skin problems, etc. To get beautiful skin and healthy hair, you should increase your vitamin B2 intake.