Vitamin B 2 (Riboflavin)

Function:

  1. migraine treatment
    https://www.ncbi.nlm.nih.gov/pubmed/24331360?dopt=Abstract
  2. reduce cancer risk
    https://www.ncbi.nlm.nih.gov/pubmed/18665162?dopt=Abstract
  3. Energy metabolism
    https://www.sciencedirect.com/science/article/pii/B9780124080782000196
  4. healthy skin
    https://www.sciencedirect.com/science/article/pii/B9780123918826000078
  5. normal vision
    https://www.sciencedirect.com/science/article/pii/B9780123918826000078
  6. Aiding thyroid hormone synthesis
    https://www.sciencedirect.com/science/article/pii/B978032329634200033X

Overdose: 400 mg/day for at least 3 months

Excess: Excreted through the urine

Type: water soluble vitamin

https://medlineplus.gov/ency/article/002411.htm

 

 

Foods rich in riboflavin

Recommended daily intake= 1.3 mg

  1. yeast, baker’s, active dry:
    Contain: 5.5 mg
    % Daily value: 322%
  2. Paprika:
    Contain: 1.7 mg
    % Daily value: 103%
  3. Spearmint, dried [mint]:
    Contain: 1.4 mg
    % Daily value: 84%
  4. Mushrooms, shiitake, dried:
    Contain: 1.3 mg
    % Daily value: 75 %
  5. Almonds [Includes USDA commodity food A256, A264]:
    Contain: 1 mg
    % Daily value: 60 %
  6. Soybeans, mature seeds, raw:
    Contain: 0.9 mg
    % Daily value: 51 %
  7. chervil, dried:
    Contain: 0.7 mg
    % Daily value: 40 %
  8. Wheat bran, crude:
    Contain: 0.6 mg
    % Daily value: 34 %

Deficiency symptoms

  1. Poor athletic performance
    https://www.sciencedaily.com/releases/2006/11/061116091853.htm
  2. Respiratory difficulties
    https://www.ncbi.nlm.nih.gov/pubmed/26973221
  3. Gastrointestinal tract and brain dysfunction
    https://www.ncbi.nlm.nih.gov/pubmed/27029320
  4. Anemia
    https://www.ncbi.nlm.nih.gov/pubmed/31318024
  5. Embryonic death
    https://www.ncbi.nlm.nih.gov/pubmed/30918526
  6. Cardiovascular diseases
    https://www.ncbi.nlm.nih.gov/pubmed/30680745