Do You Know Your Vitamins?: Riboflavin
- Nov 15, 2016
- 3 min read
To continue our nutritional journey discussing vitamins, today's topic is vitamin B2 or riboflavin. About a month ago I began posting about each of the vitamins starting with vitamin B1, thiamin. I felt that it is important to discuss why each vitamin is vital to the body, what happens when we don't get enough of a vitamin or too much, and what foods we can find each vitamin in. If you missed that post and would like to read it, click here. Otherwise, let's get started!
The recommended intake of riboflavin based on the Dietary Reference Intakes (DRI) put forth by the Food and Nutrition Board of the National Academy of Sciences is as follows...
***ug/d = micrograms per day, mg/d = milligrams per day***
Sources of Riboflavin:
Like thiamin and many other B vitamins, riboflavin is only needed in small amounts within the body. Due to the riboflavin content in various foods, it is easy for individuals on an adequate diet to obtain the necessary amounts of riboflavin without supplementation. Riboflavin is also another vitamin that the United States food industry enriches in grains.
Riboflavin Deficiency:
Riboflavin deficiency is very rare in the United States as the majority of the population consumes adequate amounts of this vitamin. Regardless of it's rarity, it is important to know that there is a deficiency and what the signs and symptoms are. Riboflavin deficiency is known as Ariboflavinosis and symptoms usually occur around the mouth. The first signs of this deficiency include...
Glossitis: shiny, smooth, and inflamed tongue
Angular Stomatitis: skin at the corners of the mouth crack
Cheilosis: inflamed and split lips
Painful and sore mouth
As the deficiency becomes more severe, seborrheic dermatitis (oil-producing glands of skin become clogged), and anemia develops.
Riboflavin deficiency typically coincides with other B vitamin deficiencies, and can also make other deficiencies worse.
Riboflavin Toxicity:
At this time, the Food and Nutritional Board of the National Academy of Sciences has not set a Tolerable Upper Intake Level (UL). Additionally, there have been no reports of toxicity from riboflavin food or supplements to date. Any excess riboflavin whether consumed or taken as a supplement is filtered by the kidneys and excreted in the urine.
Functions of Riboflavin:
Part of many co-enzymes needed to effectively operate processes within the body
Supports cellular energy production
Helps protect cells from oxygen damage
Helps to prevent cataracts
Helps to reduce frequency of migraines
What else should you know?:
Riboflavin is very sensitive to light, and prolonged exposure results in up to a 25% loss of riboflavin in foods. So what does this mean for you? As riboflavin is most concentrated in dairy products and grains, it would benefit you and your family to purchase milk and other dairy products in opaque containers rather than see-through containers. In addition, then cooking grains such as pasta or rice, it is best to cover any pots used to prevent exposure to light.
If you have any questions or would like to know more about anything I've covered today please contact me here or email me at lettucelivenaturally@gmail.com. And as always, happy eating!
References
1. Matelijan G. The world's healthiest foods. 1st ed. Seattle, Washington: GMF Publishing; 2007.
2. Insel P, Ross D, McMahon L, Bernstein M. Nutrition. 4th ed. Sudbury, MA: Jones and Bartlett Publishing; 2011.
3. University of Maryland Medical Center. Vitamin B2 (Riboflavin). University of Maryland Medical Center Website. http://umm.edu/health/medical/altmed/supplement/vitamin-b2-riboflavin. Updated August 5, 2015. Accessed November 15, 2016.
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