To protect against typical troubles of the autumn-winter season weight gain – important sufficiency to vitamin B2. It provides a smooth metabolism, and its deficiency, for example, is manifested in dry skin of the lips cracks in the corners of the mouth.
Vitamin B2 or Riboflavin stands out due to its color: in a chemically pure form is an orange-yellow powder. Like its “cousin”, vitamin B1, Riboflavin or vitamin B2 plays an important role in carbohydrate metabolism: it participates in the processes of energy production in the body using fats and amino acids. At the same time, it helps to accumulate fatty acids and protein, protects the sheath of nerve cells. The metabolism of the cornea and eye lenses also require Riboflavin.
Signs of deficiency of vitamin B2 include
- decreased performance and fatigue,
- cracked corners of the mouth,
- mouth ulcers,
- changes in the skin around the mouth and nose.
Serious vitamin a deficiency causes anemia and disrupts the metabolism of other vitamins.
How much vitamin B2? The daily requirement of vitamin B2 according to the German society of nutrition for men and women respectively
- from 19 to 25 years: 1.5 and 1.2 milligrams
- from 25 years to 51 years: 1.4 and 1.2 milligrams,
- from 51 to 65 years: by 1.3 and 1.2 milligrams
- from 65 years and older: 1.2 milligrams.
Where to get vitamin B2? The body can not store vitamin B2 in the form of stocks and is dependent on regular meals.
Milk and dairy products. The main suppliers of vitamin B2 – the products of animal origin, such as milk, yoghurt and meat.
Oatmeal. 100 grams of oats contain about 10 percent of the daily requirement.
Whole wheat bread. Two slices of whole grain bread gives about 0.2 milligrams of Riboflavin.
Baker’s yeast. In 100 grams of yeast even has a whopping two milligrams of vitamin B2. Try to bake their own bread.
Green vegetables. Often eat cabbage, broccoli, asparagus.
Avocado. In addition to healthy fatty acids, avocados contain about the same amount of vitamin B2, how much whole wheat bread – about 0.1 milligram to 100 grams.
Oily fish. Is a rich source of omega-3 fatty acids and approximately 0.2 mg of Riboflavin at gold portion.