Vitamin B2/Riboflavin
Vitamin B2, also known as riboflavin, is a water-soluble vitamin which plays a critical role in energy production and metabolism. Since the body cannot store significant amounts of riboflavin, it must be replenished on a daily basis.
Symptoms of riboflavin deficiency are usually related to the eyes and skin. Light sensitivity, burning and itching around the eyes, and blurry vision are common symptoms of deficiency. Skin related symptoms include mouth and tongue soreness, cracking at the corners of the mouth, and peeling skin around the nose or around the scrotum for men.
There are no known toxic effects of Riboflavin, even when taken in supplemental form. Excess riboflavin is eliminated in the urine and can cause it to be bright yellow.
Riboflavin is not sensitive to heat or air exposure, so cooking will not eliminate its beneficial effects. It is, however, very light sensitive so foods with high riboflavin content should be stored in dark areas, and cooked in covered pots.
| US Recommended Daily Allowance: | 1.7 mg |
Health Benefits of Vitamin B2/Riboflavin
| Eyes/Vision | Can prevent or reverse cataracts when obtained through food sources, rather than in supplement form. A deficiency may cause blurred vision or itching, watering, sore or bloodshot eyes. |
| Mood | Has been shown to reduce depression. |
| Skin | A deficiency may cause sores and cracks on the lips, scaly skin, or severe dermatitis. |
| Tendons and Ligaments | May help treat or prevent carpal tunnel syndrome. |
Food Sources of Vitamin B2/Riboflavin
| Cherimoya | 0.4 mg | 24% | |
| Lambsquarters | 0.4 mg | 24% | |
| Buckwheat | 0.35 mg | 21% | |
| Almonds | 0.3 mg | 18% | |
| Dandelion Greens | 0.3 mg | 18% | |
| Asparagus | 0.2 mg | 12% | |
| Avocado | 0.2 mg | 12% | |
| Beet Leaves | 0.2 mg | 12% | |
| Pecans | 0.2 mg | 12% | |
| Quinoa | 0.2 mg | 12% | |
| Sweet Potatoes | 0.2 mg | 12% |