Vitamin B2

Vitamin B2 is another B vitamin that is one of the critical nutrients in a vegan diet. To ensure sufficient intake, certain food groups and their storage and preparation must be taken into account. In this post you will learn the most important facts about vitamin B2 and what you can do to get enough of it.

Functions

Vitamin B2, also called riboflavin, is a component of coenzymes and is therefore important in energy production, tissue growth, immune defence and protection of nerve cells. Furthermore, riboflavin is antioxidant.

Occurrence

  • Oilseeds and nuts
  • Green vegetables
  • Legumes
  • Whole grains (in the marginal layers)
  • Mushrooms
  • Tempeh
  • Yeast flakes
  • Enriched products

Germinating pulses and cereals increases the vitamin B2 content.

Metabolism

Riboflavin is also:

  • Water soluble
  • Very light sensitive
  • Acid resistant
  • Insensitive to heat

Therefore, it is advisable to store the products protected from light and, if possible, steam or reuse the cooking water. The preparation losses are about 20 % and the bioavailability is on average 65 %. In addition, the absorption decreases from 25 mg.

Recommended intakes

The intake recommendations are energy- and gender-specific. Basically, men need more riboflavin than women. Adolescents need the most of all age groups. For adults, the recommendation is 1.4 mg/day (men) and 1.1 mg/day (women). From the age of 50, the requirement decreases by 0.1 mg/day.

Deficiency

Mild symptoms of deficiency are loss of appetite and muscle weakness. Manifest symptoms include skin/mucous membrane changes, seborrhoeic dermatitis, anaemia, nervous and visual disorders, increased homocysteine levels and malformations of the embryo during pregnancy. Vitamin B2 deficiency usually occurs together with other vitamin B deficiencies or a protein deficiency. Causes are insufficient intake, absorption disorders, alcoholism, various diseases (e.g. of the thyroid or adrenal glands) or certain medications.

Supply in vegans

The study situation is controversial. There are indications that the recommendations are met on average, but they are rather insufficient. Attention to riboflavin-rich products is crucial, as is storage protected from light and gentle preparation.

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