Transcription

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  Hello and welcome to the Blueness Guide, the ideal nutrition guide for humankind. Today, we're going to focus on vitamin B2. Essential for the production of several enzymes, this vitamin, also known as riboflavin, is a water-soluble vitamin, meaning it dissolves in water. Therefore, it is not stored in the body. First extracted from milk in 1955, it is heat-stable but sensitive to light. The benefits of vitamin B2 for the body are so numerous that it is considered one of the essentials to recommend for a balanced and healthy daily diet. Here's what you need to know about this vitamin. First of all, vitamin B2 is known for its yellow color. It's not very sensitive to heat, but it is sensitive to light. It's one of the rare vitamins produced by the body, specifically by the gut flora, but But the amount produced this way isn't enough to meet the body's needs. Small reserves are also found in the heart, liver, and kidneys. However, it's still important to get enough from your diet to avoid any deficiency. Riboflavin plays several roles in the body. It acts as a coenzyme or prosthetic group for enzymes in several oxidation reduction reactions, as well as in electron transfer within the respiratory chains. It promotes energy release by directly participating in the overall metabolism of macronutrients and in the oxidation of glucose. It also acts at the cellular level by boosting cellular respiration through the breakdown of dietary components. Thanks to this breakdown, the production of elements essential for proper cellular function is stabilized. Vitamin B2, which is involved in the production of keratin, also helps maintain the health of the skin, nails, hair, and mucous membranes. It also plays a role in vision mechanisms and interacts with vitamins B3 and B6. Animal-based foods have a high level of vitamin B2, so you'll find it in organ meats, fish, dairy products, eggs, and meat. Green vegetables are also very rich in riboflavin. Certain foods like cereals and brewer's yeast can also provide a high percentage of vitamin B2. By the way, you'll find a non-exhaustive list of foods rich in vitamin B2 directly on the Blue Nose website. Vitamin B2 is photosensitive, so to preserve it, you should store foods away from light and in opaque containers. It is also, as we've seen, water-soluble, which is why it's important to favor steaming and to consume the juices from meats or organ meats. A person's nutritional needs for vitamin B2 are mainly determined by their energy expenditure. For adults, an intake of 1.5 to 1.6 milligrams per day is recommended. This nutritional reference is increased by 0.5 to 1.5 mg per day for athletes. For pregnant women, the requirements increase accordingly. The recommended intake is 1.6 mg per day for pregnant women and 1.8 mg per day for breastfeeding women. However, an infant's essential vitamin B2 needs are met exclusively through breast milk. In all cases, a healthy and balanced diet is enough to meet the body's daily vitamin B2 needs. there are certain medical indications for vitamin B2. A dose of 20 to 30 milligrams per day is recommended in cases of confirmed deficiency. This applies, for example, to the prevention of migraines as well as cancer prevention. Indeed, because of its role in antioxidant defense, vitamin B2 appears to be of interest in cancer prevention, but this hypothesis still needs to be proven. However, promising results have already been observed in Australian patients who had been developing lung cancer for 15 years. So what are the deficiencies and risks of overdose with vitamin B2? Vitamin B2 deficiency is rarely seen in developed countries, but it remains evident among populations where nutritional intake doesn't meet their needs. Pregnant women are the main at-risk group. since their physiological needs increase with the development of the fetus. In elderly people, riboflavin deficiency mainly results from a recurring loss of appetite. Some vitamin B2 deficiencies can be caused by excessive alcohol consumption. The unmistakable signs of a deficiency are skin inflammation on the side of the nose, inflammation of the oral mucosa, dryness, and infection of the cornea. So far, there are no known risks associated with an overdose of vitamin B2. Any excess is actually eliminated in the urine. That's all for vitamin B2. See you soon in the Blueness Guide