Riboflavin

Vitamin B2

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Functions

  • formation of certain enzymes and in cellular oxidation
  • normal growth
  • production of red blood cells
  • health of skin, mucous membranes, and eyes

Deficiency

  • impaired growth
  • lassitude and weakness
  • cheilosis
  • glossitis, atrophy of skin
  • anemia
  • photophobia
  • cataracts

Characteristics

  • water-soluble
  • alcohol-soluble
  • not destroyed by heat in cooking unless with alkali
  • unstable in light, especially in presence of alkali

Good Sources

Natural

  • eggs
  • green vegetables
  • lean meat, liver, kidney
  • milk and dairy products
  • beans
  • nuts

Food Quantity mg
Chicken 3 oz 0.10
Bagel 1 medium 0.33
Milk, whole 1 cup 0.40
Spinach, cooked 1/2 cup 0.42

Artificial

  • wheat germ
  • dried yeast
  • enriched foods

Recommended Daily Allowances (RDA)

  • Males (11 yrs. and older)
    • 1.3 mg
    • 1.4-1.8 mg
  • Females (11 yrs. and older)
    • 1.1 mg
    • 1.2-1.3 mg
  • Pregnant females
    • 1.6 mg
  • Lactating females
    • 1.7-1.8 mg
  • Children
    • 0.8-1.2 mg
  • Infants
    • 0.4-0.5 mg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • not yet determined

Intakes above UL may lead to negative health consequences.

Supplementation

  • Not necessary, not recommended


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