What foods contain vitamin B2? What is vitamin B2 for? From the circulatory system

Vitamin B2 (riboflavin) is a necessary component for ensuring the full functioning of the body. It is important to get it with food and to replenish your supplies occasionally required substance by using pharmaceutical drugs. To do this, you need to understand where vitamin B2 is found most, and which vitamin complexes guarantee complete absorption of the substance.

Riboflavin is involved in every process in the body. With its deficiency, various malfunctions and diseases begin. But it’s quite difficult to achieve an excess if you don’t eat dishes with increased content B2.

The role of vitamin B2 in the human body:

• important for maintaining carbohydrate and lipid metabolism;
• children need for full growth;
• without it, proper protein absorption and muscle mass gain are impossible;
• helps the process of hematopoiesis and participates in the production of other important enzymes such as glycogen (burns sugar);
• prevents the formation of blood clots;
• facilitates the process of absorption of fats from the intestines;
• speeds up metabolism;
• reduces eye strain and improves vision;
• in combination with vitamin A, helps maintain the beauty and health of skin, hair, and nails;
• strengthens sleep;
• relieves stress;
• prevents the occurrence of mental disorders.

Which foods contain the most?

Vitamin B2 is found in many vegetables and fruits. However, among the richest in riboflavin content, animal products predominate. Moreover, there is more of it in red meat and offal than in fish or chicken.

Record holders in the list of foods rich in vitamin B2 per 100 g:

• brewer's and baker's yeast – from 2 to 4 mg;
• lamb liver – 3 mg;
• beef and pork liver– 2.18 mg;
• chicken liver – 2.1 mg;
• beef kidneys – 1.8 mg;
• pork kidneys – 1.56 mg;
• – 1 mg;
• almonds – 0.8 mg.

It is important to consider that from simple products Not all 100% of vitamins are absorbed from the diet. Some of them are lost when heat treatment, and part - in the process of growing animals, poultry, fish, crops for mass food production.

Other foods rich in vitamin B2

One way or another, vitamin B2 is included in many foods, but not all foods are rich in riboflavin in sufficient quantities. To provide the body with the necessary amount of B2, you should pay attention to additional products.

Here are more food groups containing vitamin B2 in concentrations from 0.1 to 0.5 mg per 100 g:

1. Vegetable oils – grape seed, almond, wheat germ. It is important to use unrefined products. Butter Animal origin is also rich in vitamins.
2. Natural juices from vegetables and fruits. There is a lot of B2 in grapes.
3. Nuts- , cashews, pecans, pistachios and Brazil nuts.
4. Porridges and cereals- buckwheat, rye, wheat. When choosing flour, give preference to whole grain or coarse flour, but not premium grade.
5. Cabbage all varieties, as well as green salad And spinach rich in vitamin B2.
6. Dried fruits- figs and dates.
7. Dairy. In 100 g of quality cottage cheese and hard cheese contains 1/5 of daily dose vitamin A. But there is not much of it in yogurt and kefir.

If you follow the principles of proper nutrition, you can provide your body with the necessary amount of B2 to a greater extent.

Daily intake of vitamin B2 and rules for absorption by the body

For the full functioning of the body, you need to take a certain amount of vitamin per day:

• women- 1.8 mg;
• pregnant women- 2 mg;
• nursing mothers- 2.2 mg, in some cases up to 3 mg;
• children and newborns- from 2 mg to 10 mg;
• men- 2 mg.

For complete absorption, riboflavin requires additional microelements - copper, and. They are found in meat and organ meats, so liver and other meat ingredients are considered better suppliers of riboflavin.

The best pharmacy complexes with vitamin B2

Riboflavin is included in most multivitamin preparations, and is also available in mono products - ampoules and tablets. They are most often prescribed for the treatment of diseases when it is necessary to increase the dose of the enzyme tens of times. These forms should not be used without the advice of a doctor.

The optimal amount of vitamin is contained in complexes, Vitrum. Special men's and female drugs, for example, Men’s Formula or Complivit Perinatal for pregnant women also contain the right dosage enzyme.

Vitamin B2 should be present in optimal quantities in the diet of every person and especially a growing baby. To maintain in the body required quantity riboflavin is not enough to be limited to animals and plant products. It is also important to select proven, popular vitamin complexes with vitamin B2, having first consulted with your doctor.

Vitamin B2, also called riboflavin, is one of the important vitamins, acting as an antioxidant in the human body. Riboflavin is responsible for maintaining healthy cells blood, promotes healthy metabolism, prevents free radical damage to cells, promotes growth, protects skin and eyes, and performs a number of other functions. It is involved in the breakdown of carbohydrates, proteins, fats, converting them into energy in the form of ATP and therefore every cell of our body needs it.

In addition to these functions, riboflavin is needed for the conversion of vitamin B6 and folic acid into the form in which they can be absorbed by the human body.

This vitamin is a water-soluble vitamin, like the other B vitamins, which are often called B-complex vitamins. As a water-soluble vitamin, vitamin B2 must be constantly supplied to the body through food. Its deficiency can cause a number of serious problems.

Vitamin B2 deficiency signs and symptoms

According to World Organization health, vitamin B2 deficiency is not a very common problem. This is most likely explained by the fact that this vitamin is present in many foods. Therefore, with the right balanced diet The human body receives riboflavin in sufficient quantities. In addition, it is available in many regular products, such as eggs.

The risk of deficiency and insufficiency of this vitamin is in older people and alcoholics due to poor nutrition. In this category of people, vitamin B2 may simply not be absorbed or the body cannot use it fully, and it is excreted from the body.

Thus, we can say that there are two main causes of riboflavin deficiency:

Bad is not proper nutrition, poor in vitamin B2;

Disorders in the body that prevent it from being absorbed by the body.

Symptoms of vitamin B2 deficiency may include:

Fatigue;

Slow growth;

Digestive problems;

Cracks and sores around the corners of the mouth;

Purple swollen tongue;

Tired eyes;

Swelling and pain in the throat;

Photosensitivity;

Metabolic disease;

Inflammation of the skin, especially around the nose;

Mood changes such as increased anxiety or depression.

Vitamin B2: why the body needs it

Vitamin B2 is involved in the conversion of carbohydrates into ATP (adenosine triphosphate). Our body produces ATP from food, which gives us energy. Speaking in simple language, the ATP compound has a vital important to store energy in muscles.

In addition to converting carbohydrates, our body needs vitamin B2:

Along with vitamin A, to maintain the mucous membrane of the digestive system;

Converts tryptophan to niacin;

Maintaining eye health nervous system, muscles and skin;

For the proper absorption and activation of iron, folic acid, as well as vitamins B1, B3 and B6;

For the production of hormones by the adrenal glands;

Preventing cataracts;

Proper fetal development.

It has been scientifically proven that vitamin B2 can reduce and prevent headache and migraine. Some doctors as preventive treatment This vitamin is prescribed for those who regularly suffer from migraine attacks.

A lack of vitamin B2, as mentioned above, increases the risk of developing eye diseases such as glaucoma and cataracts. People who eat enough foods rich in riboflavin suffer less from these diseases in old age.

Riboflavin drops are prescribed for glaucoma, which need to be dripped onto the cornea of ​​the eyes. The vitamin, penetrating the cornea, improves its condition.

Anemia occurs according to various reasons, including reduction of red blood cells, inability to deliver oxygen to the blood, blood loss. Vitamin B2 is involved in all these processes and serves as the prevention of anemia.

It is needed for synthesis steroid hormones and production of red blood cells. Also helps transport oxygen to cells and promotes iron activation.

Studies have shown that vitamin B2 is needed to lower homocysteine ​​levels in the blood. This condition occurs when the body, for some reason, is unable to convert homocysteine ​​present in the blood.

The main task of vitamin B2 is to help the body absorb food and convert it into energy. In addition, it supports the functions of the brain, nervous system, digestive and hormonal system. Without enough riboflavin, the constituents in our food cannot be properly digested and used as fuel. Therefore, it is important for normal metabolism.

Riboflavin is involved in the regulation of functions thyroid gland and adrenal glands. With a deficiency, the likelihood of thyroid disease increases.

Regulating hormonal background, it has a positive effect on the nervous system, controls appetite, mood, body temperature and much more.

Vitamin B2 is needed to make an amino acid with antioxidant properties called glutathione, which suppresses growth free radicals. In addition, this amino acid is needed for the liver.

Therefore, vitamin B2 is needed by the body to reduce the risk of certain types of cancer, including breast, colon, cervical and others.

This vitamin plays a certain role in maintaining the level of collagen, which is necessary for the skin and prevents the appearance of fine wrinkles. In addition, it accelerates the healing of wounds, small cracks, and reduces inflammation.

Preliminary studies have shown that vitamin B2, along with vitamin B6 and magnesium, reduces the level of dicarboxylic acids in the urine of children with autism.

What foods contain vitamin B2?

Vitamin B2 is found in many foods. The most best sources vitamin B2 is:

Meat and meat by-products

Some dairy products

Some vegetables, especially green leafy vegetables

Beans and legumes

Some nuts and seeds

As a rule, a lot of vitamin B2 and other vitamins of this group are found in grains. Unfortunately, for the most part we consume such products in processed, refined form. True, synthetic vitamin B2 is often added to them. On the packaging of such products you can often see the inscription: “Fortified” or “Enriched”.

But synthetic vitamin B2 differs from natural B2, which our body receives from food.

List best products with vitamin B2

Meat products:

Turkey (meat and liver)

Chicken (meat and liver)

Beef liver and kidneys

Lamb liver

Mackerel

Shellfish

Cuttlefish

Dairy products:

Soft cheese like feta

Goat cheese

Artichokes

Broccoli

Brussels sprouts

Cayenne pepper

Kelp

Sea beans

Soya beans

Fruits and berries

Currant

Rose hip

Herbs and spices

Dandelion

Parsley

Nuts and seeds

Whole grain

Wheat germ

Wild rice

Wheat bran

Mushrooms and brewer's yeast are good sources of riboflavin.

Daily intake of vitamin B2

Table daily norm consumption for children from birth to 18 years of age

Daily intake table for adults, including pregnant and breastfeeding women

Vitamin B2 is best obtained from food. But if you take it in supplement form, you need to remember that it is best absorbed between meals. Before taking, be sure to consult your doctor.

Possible harm and side effects

Harm can only come from taking vitamin B2 in the form of supplements or when taking it as a medicine. Generally, riboflavin is considered safe even in high doses and does not cause any serious side effects. Very high doses may cause:

Numbness of the limbs

Burning and tingling sensation

Yellow or Orange color urine

Sensitivity to light

Taking vitamin B2 long time can lead to an imbalance of B vitamins. Therefore, when taken in the form of biologically active additive It is better to take it in combination with other vitamins of this group.

IN medicinal purposes Take only as prescribed by a doctor and under his supervision.

Why do you need vitamin B2 in this video?

Proper diet healthy image life, adherence to a daily routine - all this is the key to preserving youth for for a long time, as well as health. Reserves of vitamin substances, including riboflavin, must be constantly replenished, in otherwise a state of hypovitaminosis will begin to develop. It is important to know which foods contain vitamin B2 in order to properly organize your weekly menu.

Functions of vitamin substance

The main functions of vitamin B2 are:

• supporting the metabolism of carbohydrate and lipid particles;
• normalization of the process of growth and development of the child’s body;
• normalization of the process of assimilation of protein elements;
• acceleration of muscle mass gain;
• burning sugar;
• improvement of hematopoietic processes;
• prevention of thrombosis;
• facilitating the absorption of lipid elements from the intestinal cavity;
• acceleration of metabolism;
• reduction of eye strain;
• improvement of appearance;
• strengthening hair structures and nail plates;
• normalization of sleep;
• relieving fatigue, increasing stress resistance;
• prevention of mental disorders.

Products containing riboflavin (table)

Many people are interested in which products contain the element. The table shows which foods contain riboflavin in large quantities.

Of these products, the vitamin element is not completely absorbed by the body, since all of them undergo heat treatment during cooking, and it is destroyed. For this reason, it is also worth paying attention to other food products that do not require cooking, but are rich in the substance. These include:

Daily requirement (table)

The correct construction of a diet from foods that are sources of the vitamin should be based on a person’s daily need for it. If you constantly use only them for food, an overdose may occur, which can worsen a person’s condition. The daily intake of the substance is indicated in the table.

In order for vitamin B2 to be fully absorbed by the human body, he also needs to enrich his diet with foods that contain sufficient amounts of zinc, copper, and iron. Therefore, it is important to add meat and offal dishes to the menu, since they contain the most of these elements.

Pharmaceutical preparations including B2

It is not always enough to adjust your diet to make up for the deficiency vitamin substance in organism. Below is a list of the best vitamin complexes containing riboflavin, as well as other valuable substances:

• "Adivit";
• "Alvitil";
• "Gerimaks";
• “Jungle with Minerals” (for children);
• "Megadyne";
• "Neurobeks Neo";
• " " and others.

Before starting to use them, it is important to consult with your doctor, since sometimes it is first necessary to undergo tests to understand whether the body really lacks certain nutrients.

Vitamin B2 (riboflavin). Properties of vitamin B2. Sources of vitamin B2. What foods contain vitamin B2

Vitamin B2 (riboflavin)

Vitamin B2 is a vitamin not only of health, but also of beauty. A lack of vitamin B2 in the body manifests itself very insidiously and shortens life expectancy. This is a “skin” vitamin. If we want to have elastic, young, smooth, healthy skin, we need to make sure that our diet contains foods rich in vitamin B2. It is known that health and general state the human body depends on its skin.

What are the consequences of a lack of vitamin B2 in the body? It leads to poor eyesight, disorders of the nervous system, digestion, chronic colitis, gastritis, general weakness, various skin diseases, nervous breakdowns, depression, decreased resistance to disease. If your skin is not smooth and unhealthy, if you often have barley, herpes, or boils, you should take foods rich in riboflavin and urgently change your diet by introducing foods rich in this vitamin.

Properties of vitamin B2

Like vitamin B1, riboflavin helps burn sugar and improves the functioning of energy mechanisms. In combination with proteins and phosphoric acid in the presence of trace elements, such as magnesium, it creates enzymes necessary for the metabolism of saccharides or for the transport of oxygen, and therefore for the respiration of every cell of our body. If you have wrinkles that radiate from your lips, especially above upper lip if there are cracks in the corners of your mouth, chapped lips, burning eyes, peeling skin on your nose, ears or forehead, if you have a purple tongue, greasy hair, reddened eyelids - all these can be symptoms of riboflavin deficiency. Similar phenomena occur with iron deficiency.

But not only beauty depends on a lack of vitamin B2 in the diet. Much more important is the state of vision and brain, and therefore the functioning of the entire nervous system, as well as the endocrine glands.

Wounds on the skin or mucous membranes of the mouth heal due to the growth epithelial cells. This process can be accelerated by adding vitamin B2 (riboflavin) to the diet. After successful, encouraging results from the use of vitamin B2 in animals to treat cataracts, experiments began on humans. However, it was found that riboflavin does not prevent cataracts, although it may delay its development. Other ingredients are also needed.

How much vitamin B2 does a person need?

Vitamin B2 is not required, but it is very important for the body. Riboflavin prolongs the life of red blood cells and, together with folic acid (vitamin B9), is involved in the process of creating new ones blood cells V bone marrow. In addition, vitamin B2 helps absorb iron and, together with vitamin B1, helps maintain the level of this microelement in the blood. This is why anemic patients are advised to take iron along with vitamin B2 and folic acid. This is especially true for pregnant women: doctors note that they often have a lack of iron and folic acid. In this case, taking foods rich in vitamin B2 along with iron can be a lifesaver for both mother and child.

How to satisfy the body's daily need for vitamin B2

If you include sour milk and 50 - 100 g of cottage cheese or cheese in your diet, then you can practically satisfy the daily requirement for vitamin B2. But at least 3 glasses of yogurt or kefir per day are required, especially during severe physical work or playing sports when the need for this substance increases. Except sour milk, cottage cheese and cheeses, a large number of Riboflavin is found in leafy green vegetables, unrefined grains or grain breads, liver, kidneys and meat.

What factors reduce the level of vitamin B2 in our body?

First of all, medications, as well as insufficient or increased function thyroid gland and other diseases. Riboflavin is destroyed by drugs used in psychiatry, boric acid, which is included in more than 400 household products (for example, washing powders), and oral contraceptives.

Riboflavin is well tolerated high temperature, but does not like light and is soluble in water. If food is cooked in an open container and the water is drained, the loss will be great. Vitamin B2 is destroyed when vegetables and beef are defrosted for 14 - 15 hours in the light, but is preserved in the refrigerator. Vitamin loss can be avoided if you do not take any medications, especially those containing boric acid, if you put frozen food directly into boiling water or defrost it in the oven, wrapped in aluminum foil.

Doctors noticed that women who had enough vitamin B2 in their bodies gave birth to healthy, well-developing offspring. Of course, because the mother’s body contains enough B vitamins and especially vitamin B2, the child will not become Einstein, doctors say, but for proper development brain these vitamins are absolutely necessary.

How much riboflavin (vitamin B2) do we need per day?

For men - 1.6 mg, for women - 1.2 mg. Those who consume a lot of meat and other protein products, as well as pregnant women, require a larger amount - about 3 mg (maximum permissible dose). Although large amounts of this vitamin have never harmed anyone. Still, it is better to administer it with food rather than with expensive pharmaceuticals.

Vitamin B2 content in foods

Translated from Latin language the word "vitamin" is translated as "life" and "protein". And letters were assigned to vitamins as they were discovered. The names of some of them have not only a letter designation, but also a verbal designation. For example, B2 is riboflavin, vitamin A is retinol, B12 is cyanocobalamin. Despite the fact that we need these elements in small doses, their consumption should be daily. In some cases, the need for them increases: for example, during pregnancy, with certain diseases, with increased physical or mental stress.

Ways to get vitamins into the body

• Exogenous. In this case, vitamins enter our body from the outside - with food or with dietary supplements. Most the best option of course there will be natural products. Firstly, they are better absorbed by humans. Secondly, nature provides a combination different groups vitamins that enhance each other's effects.
• Endogenous, or internal. Vitamins come from the synthesis of bacteria in the intestines. Weak sides this path - a small volume of production, possible failures due to diseases digestive tract, as well as insufficient absorption of vitamins from the colon as a result of taking antibiotics.

Causes of insufficient intake of vitamins from food

• Unsatisfactory quality of products. After all, the habitat and ecology have changed, and as a result, crops do not receive all the necessary nutrients in full. Pollutants further deplete already modest reserves. The human diet is becoming increasingly scarce. As a result, it is not always possible to create your menu in such a way as to fully provide the body with the substances it needs.
• Vitamins are lost during heat treatment of foods.
• Impaired digestive functions do not allow the body to absorb necessary substances.
• Insufficient or unbalanced intake of vitamins.
• Seasonality factor: by autumn the body accumulates vitamins, and by spring their deficiency is detected. Vitamin intake should be regular. Please note that before you start taking multivitamins, you should consult a specialist.

Riboflavin: description

Vitamin B2, or growth vitamin, is essential to the human body for the normal functioning of cells, metabolism of proteins, fats, carbohydrates, tissue respiration. Riboflavin is a water-soluble substance. In combination with vitamin A, it helps ensure the integrity of the mucous membranes. In addition, this element is involved in the absorption of vitamin B6 and iron from food, helps relieve eye fatigue, and prevent cataracts. Preparations containing vitamin B2 are used in the treatment of skin diseases, poorly healing wounds, anemia, diabetes, eye diseases, intestinal pathologies, and cirrhosis of the liver.

Main functions of vitamin B2

• Participation in the absorption of iron by the body;
• Participation in all metabolic processes, including ATP synthesis;
• Hemoglobin synthesis;
• Maintaining the normal functioning of the visual organs;
• Security normal operation thyroid function;
• Maintain in healthy condition skin, nails, hair.

What does riboflavin contain?

Vitamin B2 is found in foods such as milk, cereals, greens, liver, kidneys, vegetables, yeast, almonds, and mushrooms. It does not accumulate in the human body, so its reserves should be replenished daily. The average daily requirement for this vitamin is on average 1.3 mg. In pregnant women this norm increases to 1.6 mg. It must be remembered that light destroys vitamin B2 in food. This must be taken into account when preparing food and storing food. It is not advisable to boil pasteurized milk, since heat treatment can completely destroy the riboflavin contained in milk.

Why does the body lack riboflavin?

The main causes of vitamin B2 deficiency in the body are the following: unbalanced diet, lack of this vitamin in incoming food, improper storage or preparation of foods rich in riboflavin. Another reason may be a malabsorption in the intestine, an increase in the need for this vitamin with an increase in physical activity or, for example, pregnancy. Chronic diarrhea, liver disease, alcoholism can also cause vitamin B2 deficiency.

Symptoms of B2 deficiency

A manifestation of riboflavin deficiency may be seborrheic dermatitis(rough, scaly skin, especially on the face), angular stomatitis, which is characterized by cracks in the corners of the mouth. Possible nervous disorders, muscle weakness, leg pain. In general, vitamin B2 deficiency without complications is rare. More often it is combined with malnutrition and changes in biochemical parameters. A lack of this vitamin has an extremely negative effect on children's body. Thus, children with riboflavin deficiency lag behind their peers in development, their memory deteriorates and inattention and absent-mindedness appear. If vitamin B2 deficiency is suspected, a blood test is prescribed.

Vitamins in ampoules

To compensate for the deficiency of riboflavin, a course of administration is often prescribed for 1 - 1.5 months. B2 combines well with vitamin B6, enhancing its effectiveness. Combining riboflavin with zinc supplements will also be useful. This combination will improve the absorption of zinc, making it more bioavailable. Riboflavin is incompatible with vitamins C and B1.

Necessity for pregnant women

Vitamins B1 and B2 are required by pregnant women significantly more, rather than ordinary people. Daily requirement in thiamine in women in an “interesting” position is 10-20 mg per day. Taking vitamins prevents early manifestation toxicosis, weakness labor activity, stimulates the functioning of the cardiovascular and nervous systems, improves appetite. With a deficiency of these elements, digestive disorders occur, muscle weakness, pain in the heart area occurs, and fetal development and growth are impaired. Vitamin B2 also prevents cracked nipples.

B vitamins

The entire B complex of vitamins provides healthy work nervous system and is responsible for energy metabolism. Also, the functioning of the system largely depends on these elements. immune system and cell growth efficiency. To modern man experiencing mental and emotional stress, susceptible to stress, chronic diseases, B vitamins are needed in significant quantities. Vitamins B1, B2, B6 are contained in brewer's yeast. Pyridoxine is necessary for the body to absorb amino acids and takes part in fats and carbohydrates. B12 can be obtained by consuming beef liver. Cyanocobalamin is needed for normal hematopoiesis, ensures normalization fat metabolism in the liver, helps reduce blood cholesterol and improve memory.

Vitamins B1, B2, B12 are the basis for the normal functioning of any organism among mammals. As a rule, when there is a deficiency of these substances, minor symptoms first appear, which people usually do not pay attention to. However, they subsequently lead to irreversible changes. Thus, the content of calcium, phosphorus, zinc and magnesium in the body decreases. This, in turn, is expressed by tooth decay, physical exhaustion, loss of appetite, and as a result, anorexia, deterioration of vision.

Vitamins B6, B2, B1, B12 are water soluble, so they need to be consumed daily with food. You can also purchase riboflavin in ampoules at the pharmacy. But this should only be done if vitamin deficiency has been observed for a long time, and only after consulting with your doctor. Complex action B vitamins are much more effective than each element individually. An unbalanced diet most often leads to a deficiency of a number of vitamins, so they must also be taken in combination.

Important information about vitamins

These substances are destroyed during heat treatment. Vitamin B2 is light sensitive and water soluble. It is impossible to get an excess of these microelements from food. The excess is excreted by the body with excretory products. B vitamins must enter our body daily, as they do not accumulate. These substances are destroyed by alcohol, caffeine, nicotine, tannins, and refined sugar. They can also be eliminated from the body by consuming antibiotics. To avoid such risks, during a particular treatment, your doctor may prescribe vitamin B2 in ampoules. Speed ​​increases during times of stress metabolic processes, therefore, in such cases, the body’s need for vitamins increases. For gastritis and peptic ulcer there is a violation of the synthesis of vitamin B by the microflora of the body.

Food and vitamins

Foods of animal origin are rich in vitamin B2: milk and dairy products, yoghurts, ice cream, poultry, eggs, fish, cheese, liver, yeast. The body can also be enriched with this microelement by nuts, cereals, mushrooms, and green vegetables - broccoli, spinach, avocado. To obtain the daily requirement of riboflavin, half a teaspoon of unshelled, unroasted pine nuts will be enough. If included in daily diet buckwheat, rice and rolled oats, then you don’t have to worry about a lack of vitamin B2 in the body. Fruit lovers should know that apricots contain the most riboflavin.