| Vitamin
B2 (RIBOFLAVIN)
Recommended Dietary
Intakes
Men - 1.3 - 1.7 mg
Women - 1.0 - 1.2 mg
Pregnant women - 0.3 mg more
This Vitamin Is
Essential For...
helps produce
energy from carbohydrates, fats, and proteins.
healthy skin, hair,
nails, and mucous membranes.
helps in the production
of red blood cells, corticosteroids, and thyroid hormones.
nerves.
eyes- cataracts, fatigue.
adrenal glands.
hair - dandruff.
This vitamin may also be
used to treat acne, anaemia, cataracts, and depression.
Sources...
Lean organ meats, fish,
poultry, enriched bread and flour, wholegrains, cheese, yogurt, eggs, almonds, soybean
products, and green leafy vegetables - especially broccoli.
(If you eat a well-balanced
diet, you should receive all the B2 you require.) Although athletes and people who expend
a great deal of energy may require more than the RDA.
Comments...
Vitamin B2 breaks down in
sunlight. Alcoholics and elderly people may need more of this vitamin. An easy way to
receive more B2 is to change your diet. Please note, the B vitamins should be taken as a
complex and not individually unless specially recommended.
Deficiencies Can
Cause...
oily, scaly skin
rash, lesions, dermatitis.
sores on the lips and
corners of the mouth
a swollen, red, painful
tongue and poor digestion.
sensitivity to light.
eye problems.
carpel tunnel syndrome.
hair - dandruff, hair loss.
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