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Vitamin B2 Fact Sheet |
(RIBOFLAVIN)
Recommended Dietary Intakes
Men - 1.3 - 1.7 mg
Women - 1.0 - 1.2 mg
Pregnant women - 0.3 mg more
This
Vitamin Is Essential For...
· helps produce energy from carbohydrates, fats, and proteins.
· healthy skin, hair, nails, and mucous membranes.
· helps in the production of red blood cells, corticosteroids, and thyroid hormones.
· nerves.
· eyes- cataracts, fatigue.
· adrenal glands.
·
hair - dandruff.
This
vitamin may also be used to treat acne, anaemia, cataracts, and depression.
Sources...
Lean organ meats, fish, poultry, enriched bread and flour, wholegrains, cheese, yogurt, eggs, almonds, soybean products, and green leafy vegetables - especially broccoli.
(If you
eat a well-balanced diet, you should receive all the B2 you require.) Although
athletes and people who expend a great deal of energy may require more than the
RDA.
Comments...
Vitamin
B2 breaks down in sunlight. Alcoholics and elderly people may need more of this
vitamin. An easy way to receive more B2 is to change your diet. Please note,
the B vitamins should be taken as a complex and not individually unless
specially recommended.
Deficiencies
Can Cause...
· oily, scaly skin rash, lesions, dermatitis.
· sores on the lips and corners of the mouth
· a swollen, red, painful tongue and poor digestion.
· sensitivity to light.
· eye problems.