B2 vitamin. Products containing. List, use, what for

Riboflavin (vitamin B2) contributes to the maintenance of body functions in optimal condition. Its importance in the conversion of amino acids, reduction and oxidation reactions is simply irreplaceable.

Most of the other biochemical processes that take place in our body also cannot do without riboflavin. This element is extremely insignificantly soluble in ethyl and water, but quickly degrades in sunlight.

One of the active forms is capable of being produced in the internal organs. To regulate your own health, you need to know about vitamin B2 - which foods contain it, how best to store it and how best to take it.

The discovery of vitamin B2

Blis was the first to reveal the existence of a previously unknown element formed in organisms of animal and plant origin in 1879, and only 53 years later the element was identified as vitamin B2.

The essence and benefits of the vitamin

In its natural form, it is possible to observe it strictly in the laboratory - it is impossible to find it in its pure form in nature... But on the shelves of scientists, it is stored in flasks. In appearance - elongated crystals of yellowish color, in taste - bitter.

For experiments, before the start of chemical synthesis, this substance was extracted from natural products - in nature it is dissolved in the fluids of animals and plants. It was then that experts found out that all organisms, in one amount or another, contain this vitamin.

In case of dysfunction of the thyroid gland, as a result of taking medicines, using boric acid and oral contraceptives, the vitamin can be destroyed. During cooking, it is very important to consider the properties of the substance.

The first time, when this substance was easily detected in every laboratory, it had many names. And only after it became clear that the substance is one and the same, it was decided to call it riboflavin.

The action of vitamin B2

The importance of riboflavin for the body can hardly be overestimated. it substance needed, for example, for vision, since its presence does not allow the organs of vision to overwork, protects the retina from the harmful effects of ultraviolet radiation, and prevents the development of cataracts.

We owe vitamin B2 even to the correct interpretation of colors and light, the speed of getting used to the dark. Improves mechanics energy processes, successfully fights excess sugars.

Combined with phosphorus and proteins, in the presence of trace elements, synthesizes substancesnecessary for the transfer of oxygen to organs.

Vitamin B2, no matter what food contains, has a significant help in the synthesis of blood cellshelping the body to "absorb" iron. This is what makes it indispensable for iron deficient women who are preparing to become mothers. They should consume iron, folic acid and vitamin B2.

What foods contain this substance, you need to know for a sufficient amount of its use.

Substance promotes the synthesis of stress hormones... Those who are too nervous, quickly deplete vitamin stores, which leads to depletion of the nervous system. Stressful work requires precise knowledge of how to replenish vitamin B2 supplies, which foods contain it, and how best to store such foods.

The energy obtained through both the synthesis of ATP, as well as the established course of the reduction and oxidation reactions, is necessary for the heart and blood vessels. It is for this reason that riboflavin is indispensable for heart disease, ischemia and vascular spasms.

Why is the content of Vitamin B2 decreases?

In case of dysfunction of the thyroid gland, as a result of taking medications, using boric acid and oral contraceptives, vitamin is able to break down... During cooking, it is very important to consider the properties of the substance.

For example, if you do not close the lid during cooking or drain the water from the finished product, this vitamin will be almost completely lost. Defrosting food in the light for more than 14 hours leads to the breakdown of riboflavin.

In order for the vitamin to be preserved in full, products are defrosted in the oven, wrapped in foil, or frozen, thrown into boiling water.

The recommendations for the safety of riboflavin are not at all complicated, but in this way you can get the maximum benefit from food. In addition, purchased vegetables do not already contain enough vitamin, so why even worsen the quality of nutrition.

It is important to try to get homemade milk, steamed meat products, eggs from the village - these are the products that contain the maximum amount of riboflavin.

In industry, this substance is used for product enrichment or as a dye (E101).

Interaction with other substances

Vitamins can be opened in different ways when used in combination with other substances, physical phenomena or chemical elements:

• riboflavin is destroyed under the influence of sunlight, it is almost insoluble in water and alcohol, does not react at all to acetone, chloroform, benzene and diethyl ether. It breaks down in the shortest possible time, once it gets into alkali and is able to persist for a long time in acids;

• the conversion of riboflavin into active coenzyme forms is enhanced by the action of thyrodine;

• chlorpromazine, used in the treatment of depression and psychosis, inhibits the conversion of riboflavin, while taking spironolactone blocks it;

• imipramine, amitriptyline, tricyclic antidepressants inhibit the metabolism of the substance;

• the loss of substance is provoked by boric acid. In this case, the poisoning with it is removed with riboflavin.

When using various means, you should take them into account. interaction with vitamin B2... What foods contain riboflavin, how they are prepared, how they are stored - all this is essential for maintaining the balance of substances in the body.

Required dose

Women recommended to take 1.2 mg per day, men - 1.6. In this case, the use of riboflavin should be increased to 3 mg women during the period of bearing a child and persons who consume large amounts of meat and protein products.

Important to remember! In order for the vitamin to be preserved in full, the products are defrosted in the oven, wrapped in foil, or thrown frozen into boiling water.

In addition, various factors affect the minimum intake dose: working conditions, hormonal intake, propensity to drink alcohol, age, eating foods rich in fat or carbohydrates. Too high or low ambient temperatures require an increase in the daily intake of the vitamin.

To replenish the required amount of riboflavin in the body, it is enough to use, for example, 50-100 grams of cheese, or a couple of eggs, or 200-300 cottage cheese per day. To replenish vitamin reserves with kefir, you need to drink at least 3 glasses.

With increased energy expenditure, you need to consume more foods containing vitamin B2. Relatively small amounts of leafy vegetables, grain breads, meat, and kidney also increase riboflavin.

For babies half a milligram is enough, while child 12-13 years old it is necessary already up to one and a half mg.

Foods containing vitamin B2

In order to be able to get the necessary amount of vitamin B2 from food, it is important to know which foods contain this substance. Highest amount of vitamin in dried yeast.

They are followed by fresh yeast sticks, powdered milk, mackerel, almonds, cocoa beans, poultry eggs, veal, peanuts, dried pods, wheat flour, lamb meat, beef, buckwheat, rolled oats, fresh spinach leaves, fresh peas, cauliflower, potatoes, curd products.

When consuming foods with vitamin B2, it is important not only to know which foods contain it, but also to take into account some of the nuances:

• the amount of vitamin B2 in the curd depends on its consistency: the more saturated the cottage cheese with whey, the greater the amount of vitamin in it;

• milk poured into a glass container, loses this substance faster when in the sun;

• milk in transparent bottles, total loses more than half in 120 minutes available vitamin;

• washing vegetables in plenty of water leads to a loss of the vitamin. The same happens if you store them for a long time - about 1% per day.

Product groupswhich contain the required amount of riboflavin:

1. Nuts... This includes almost all products in this group. Especially large amounts are found in almonds and peanuts, so it is very important to consume these nuts daily;

2. Cereals: oatmeal, buckwheat and rice. Eating porridge from these cereals, you can supply the body with the necessary amount of vitamin;

3. Vegetables... In general, these products contain a large amount of substances so necessary for health and proper functioning. Vitamin B2 is maximally contained in green (in color) vegetables: bell peppers, cabbage, etc. It is very important to remember that it is better to use vegetables raw, because the vitamin is destroyed under the influence of high temperatures;

4. Legumes... The most useful plants are beans, lentils and peas. The high content of riboflavin in these products makes them welcome guests on any table;

5. Fruit... Any fruit contains vitamin B2, but apricots are especially "nutritious" in this sense;

6. Greens... Parsley, dandelion, chives, and nettles are riboflavin-rich plants;

7. Meat... Veal, beef, lamb.Increased vitamin content in the liver;

8. Eggs... Eggs of chickens and quails are especially important for the content of vitamin B2 in the body;

9. Milk... Any milk products, like it itself fresh, contain a large amount of riboflavin.

It should be noted that proper nutrition makes it possible not only to saturate the body with vitamin B2, but also leads to normalization of digestion, control of appetite, weight, getting rid of excessive fatigue and apathy.

Particular attention should be paid to the intake of this vitamin by children, since its insufficient intake leads to growth retardation, memory impairment, and distracted attention.

Overdose and lack of vitamin

Negative consequences can be overtaken by insufficient intake of vitamin B2. Manifest its lack can be like this:

• Loss of strength, weakness;

• Conjunctivitis;

• Unexplained weight loss, lack of appetite for a long time;

• Visual impairment;

• Manifestations of angular stomatitis;

• Seborrhea at the nose and mouth;

• Oral cavity inflammation;

• Cut in the eyes;

• Dermatitis, early mortality of hair follicles;

• Delayed growth and slowing down of brain reactions.

Overdose is almost impossiblebecause our body cannot accumulate this vitamin. The slightest excess is excreted in the urine. When consuming a large amount of those foods that contain vitamin B2, urine may turn bright yellow.

Important to remember! Women are recommended to take 1.2 mg per day, men - 1.6. In this case, the use of riboflavin should be increased to 3 mg for women during the period of gestation and for persons who consume large amounts of meat and protein products.

Even the injection of the drug does not lead to negative consequences: the maximum that can be expected in this case is itching, burning or slight numbness, which pass in the shortest possible time.

Indications for use

Any healthy body needs riboflavin. In addition, there are cases when its use must be strictly controlled or even apply additionally. That is why it is important to know how much vitamin B2 should be consumed per day, which foods contain, when it is especially important:

• Aribo- and hypoflavinosis;

• Eye diseases;

• Radiation sickness;

• Hemeralopia;

• Insufficient blood circulation;

• Asthenia;

• Wounds that do not heal for a long time, ulcers;

• Thyrotoxicosis;

• Chronic hepatitis and colitis, enterocolitis;

• Rheumatism;

• Disturbance in the intestines;

• Working with toxic elements or heavy metal salts;

• Botkin's disease.

Whatever the reasons why you need an additional intake of vitamin B2, this must be done in full, otherwise its deficiency can lead to sad consequences.

Dear women, always be healthy and beautiful!

Reviews of doctors

On the relevant forums, the question of the benefits of riboflavin is often raised. However, most of them do not doubt the need to receive it, only the method remains controversial. So, some users are inclined to believe that it is better to extract it from food, while others prefer to use dietary supplements.

Supporters of supplements are sure that modern ecology does not provide an opportunity to consume foods that are really rich in this substance, therefore they prefer synthetic vitamin B2.

Those who advocate the maximum intake of foods with a vitamin say that synthetics are not always absorbed by the body. In addition, they can cause food poisoning or allergies.

In addition, the question remains, more effective monovitamin preparations or multicomplexes... Even experts cannot give an unambiguous answer, inclining to the idea that for prevention it is worth drinking a complex of vitamins and minerals, whereas with a diagnosed lack of riboflavin, it is required to take monovitamin.

However, this is only required by appointment and under the supervision of a physician.