Chemical composition: riboflavin
Sources: widely distributed in all-natural foods of both plant and animal origin.
- Energy production: Riboflavin is necessary for all chemical reactions in which energy is produced in the body from carbohydrates, fats, and when the former is lacking, from proteins.
- Formation of pigments in the retina involved with vision.
- Necessary for the synthesis of corticoid hormones in the cortex of the suprarenal glands. These hormones prepare the body to confront stress, among many other functions.
Vitamin B2 deficiency symptoms: Fatigue, weakness, apathy, vision disorders, seborrheic dermatitis, skin eruptions, anemia.
Increased need: Stress, fatigue, dermatitis and eczema, vision disorders.
Loss during food processing: Even though riboflavin is quite heat resistant, 10% to 20% is lost during cooking. Dehydration and freezing have little effect.
Vitamin B2 Supplements
Top Vitamin B2 Foods
|Food (per each 100 g of raw edible portion)||Quantity|
|Alfalfa sprouts||0.126 mg|
|Popcorn with oil||0.136 mg|
|English walnut||0.148 mg|
|White bread||0.341 mg|
|Wheat germ||0.499 mg|
|Whole cow’s milk||0.162 mg|
|Baked chicken||0.168 mg|
|Natural yogurt||0.214 mg|
|Fresh egg||0.508 mg|
|Roquefort cheese||0.586 mg|
|Fresh egg yolk||0.639 mg|
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 391. Print. [Vitamin B2 foods]