VITAMIN B2 (Riboflavin)

Benefits:

Red blood cell formation, antibody production, cell respiration, and growth, eye fatigue, prevention and treatment of cataracts, metabolism of carbohydrates, fats, and proteins, facilitates the use of oxygen by the tissues of the skin, nails, and hair; eliminates dandruff; and helps the absorption of iron and vitamin B6

Symptoms of Deficiency: 

cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions, dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slowed mental response.

Sources:

Cheese, egg yolks, fish, legumes, meat, milk, poultry, spinach, whole grains, and yogurt. Other sources include asparagus, avocados, broccoli, Brussels sprouts, currants, dandelion greens, dulse, kelp, leafy greens, mushrooms, molasses, nuts, and watercress, alfalfa, bladderwrack, burdock root, catnip, cayenne, chamomile, chickweed, eyebright, fennel seed, fenugreek, ginseng, hops, horsetail, mullein, nettle, oat straw, parsley, peppermint, raspberry leaves, red clover, rose hips, sage, and yellow dock.

Recommended Daily Allowance:

US - 1.7 mg, EU - 1.6 mg

 

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