Vitamin B2 (Riboflavin)

Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is "burned" to produce energy.
Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use.
Vitamin B2 is important for body growth, reproduction and red cell production.

It is Water soluble. 

Health Benefits

Vitamin B2 helps in the production of Energy in body, RBC production, regulates Growth and Reproduction, regulates Thyroid activity, prevents Acne, Increases Immunity, helps in the Repair of Tissues, protects Nervous system, ensures healthy Eyes, Slow down the progression of AIDS, helps in the Absorption of Minerals and Vitamins, protects Digestive tract and helps in the healthy development of Fetus.

Amount per Day

Infants birth - 6 months: 0.3 mg (adequate intake)
Infants 7 - 12 months: 0.4 mg (adequate intake)
Children 1 - 3 years: 0.5 mg (RDA)
Children 4 - 8 years: 0.6 mg (RDA)
Children 9 - 13 years: 0.9 mg (RDA)
Boys 14 - 18 years: 1.3 mg (RDA)
Girls 14 - 18 years: 1 mg (RDA)
1.3 mg for adult males
1.1 mg for women -  1.5 mg if pregnant and 1.7mg if lactating.

Vitamin B2 Deficiencies

A deficiency of Vitamin B2 can be primary - poor vitamin sources in one's daily diet - or secondary, which may be a result of conditions that affect absorption in the intestine, the body not being able to use the vitamin, or an increase in the excretion of the vitamin from the body.

In humans, signs and symptoms of Vitamin B2 deficiency include cracked and red lips, inflammation of the lining of mouth and tongue, mouth ulcers, cracks at the corners of the mouth, and a sore throat. A deficiency may also cause dry and scaling skin, fluid in the mucous membranes, and iron-deficiency anemia. The eyes may also become bloodshot, itchy, watery and sensitive to bright light.

Vitamin B2 Toxicities

A deficiency or excess of a single B vitamin may cause problems in the metabolism of other B group vitamins.

Good Vegetable Sources

• Fruits: Avocado, Banana, Cherimoya, Dates, Grapes, Lychee, Mango, Mulberries, Passion Fruit,  Pomegranate,  Prickly Pear, etc.
• Vegetables: Amaranth Leaves, Artichoke, Asparagus, Bok Choy, Brussels Sprouts, Chinese Broccoli, French Beans, Lima Beans, Mushrooms, Peas, Pumpkin, Spirulina, Squash Winter, Sweet Potato, Swiss  Chard  etc.
• Nuts & Grains: Almonds, Buck Wheat, Chest Nuts, Oats, Quinoa, Rye, Wheat Durum, Wheat Hard Red, Wheat Hard White etc.
• Legumes: Adzuki Beans, Fava Beans, Edamame, Garbanzo Beans, Mung Beans, Navy Beans, Pinto Beans, Soy Beans, Winged Beans etc.