Vitamin B2 - Sources and Functions

Sources of Vitamin B2

1. Riboflavin, though widely distributed in vegetable and animal foods, is present only in small amounts in most of them.
2. Foods rich in riboflavin are green vegetables such as lotus stems, turnip greens, beets, radish leaves, colocasia and carrot leaves.
3. Fruits such as papaya, raisins, custard apples and apricots are good sources of Vitamin B2.
4. Foods of animal origin such as sheep liver and eggs have good amounts of Vitamin B2.
5. Skimmed and whole milk powder of cow’s milk and khoum have riboflavin. Other well-known sources of this vitamin are almonds, walnuts, chilgozas, pistachio nuts, and mustard seeds.
6. An average person may not be able to get an optimum amount of riboflavin unless he consumes a generous amount of milk.
7. Milling of rice and wheat results in considerable loss of riboflavin since most of the vitamin is present in the germ and bran, which are removed during this process.

Functions of Vitamin B2 Riboflavin

1. Riboflavin is essential for growth and general health.
2. It functions as a part of a group of enzymes which are involved in the metabolism of carbohydrates, fats, and proteins. It is involved in a number of chemical reactions in the body and is therefore essential for normal tissue maintenance.
3. Riboflavin aids digestion and helps in the functioning of the nervous system.
4. It prevents constipation, promotes a healthy skin, nails, and hair, and strengthens the mucous lining of the mouth, lips, and tongue.
5. Riboflavin also plays an important role in the health of the eyes and alleviates eye strain. This vitamin is particularly helpful in counteracting the tendency towards glaucoma.
6. An ample supply of vitamin B2 provides vigor and helps to preserve the appearance and feeling of youth.

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