We all know that in order to be beautiful and healthy, we need vitamins . Their intake we can provide, both full-value food, and vitamin supplements. But how to understand what vitamins we consumed today with dinner, and how to recognize which vitamin is not enough for our body. Now we will consider, literally and figuratively, what is riboflavin and what it is eaten with.
Characteristic
Riboflavin or vitamin B2 refers to flavonoids (yellow substances). It is a water-soluble vitamin, which does not accumulate in the body, so it is so important to ensure its constant intake. A healthy intestinal microflora is also capable of producing riboflavin itself.
The intake of vitamin complexes with B2 content should take place before or after food, since it is very important for the digestion of riboflavin that there is food in the stomach.
Vitamin riboflavin is not destroyed by heat treatment, but the processes of destruction provoke exposure to sunlight. Riboflavin well tolerates acidic medium, but does not tolerate alkaline medium. Most vegetables, in one or another quantity, contain B2, but for its assimilation it is necessary to heat the vegetables.
Benefit
Riboflavin is responsible for a number of vital processes. Firstly, it is the synthesis of hemoglobin, antibodies and hormones. In addition, B2 is involved in the breakdown of proteins, carbohydrates and fats. Participates in the synthesis of ATP - adenosine triphosphate, which is why it is called "engine of the body".
Riboflavin activates the work of other vitamins: B6, folic acid, PP and K. Vitamin B2 together with vitamins A is responsible for eye health by participating in the synthesis of cones and rods.
For the beauty of hair, nails and skin also can not do without B2. In addition, riboflavin is necessary for the growth of new cells, important for the normal functioning of the liver and reproductive organs.
Lack of riboflavin
In the case of riboflavin deficiency, the following symptoms are observed:
- peeling in the corners of the mouth, on the lips;
- seborrhea under and on the wings of the nose, around the ears;
- inflammation, bright red color of the tongue;
- a feeling of heat in the body;
- problems with vision;
- sharp pains in the muscles;
- photophobia;
- decreased appetite;
- slowing mental activity;
- conjunctivitis and cataract.
In order to avoid these symptoms, consider what foods contain riboflavin:
- all dairy products;
- beef liver and kidney;
- cedar and almond nuts;
- spinach;
- goose;
- buckwheat;
- a fish;
- peas.
Riboflavin in food is sufficient to provide a daily dose of B2. However, products like mushrooms , vegetables and fruits, although containing riboflavin, but without meat and milk food in the diet can not cover the daily dose of vitamin B2.
The consumption rate of В2 per day:
- in children 1,0 - 1,8 mg;
- in infants 0.5 - 0.6 mg;
- in pregnant women and lactating mothers, 1.6-2.2 mg;
- in adults 1,3 - 1,6 mg.
Do not be afraid of hypervitaminosis riboflavin, with healthy kidneys excess B2 is excreted from the body, thereby staining the urine in a bright yellow color.
The lack of riboflavin arises from the disrupted work of the intestine, when its walls do not absorb nutrients. In addition, the shortage can cause medication antagonists, as well as other diseases:
- cancer;
- fever;
- thyroid disease.
It is for these diseases that B2 is consumed in an increased amount, which means that riboflavin is indicated for use in increased doses.
In indications for the use of riboflavin, pregnant and lactating mothers also appear, their B2 consumption is also increased, because during pregnancy this important vitamin actively participates in fetal formation, and for nursing mothers it is important in terms of recovery functions after childbirth.