EATRITE - 5o - Vitamin B2 - Riboflavin

In common with other B Vitamins, Riboflavin helps to convert food to energy.
It is essential to the functioning of some of the other B vitamins such as Niacin and Vitamin B6.
Riboflavin is also necessary for the formation of body cells (including red blood cells) and for normal growth.

Symptoms of Riboflavin deficiency:
Fissures in the corners of the mouth
A red inflamed tongue
A greasy inflammation of the skin folds around the nose
Watery, red eyes caused by the formation of small blood vessels on the white of the eye-ball
Growth rate of children may be retarded
Wounds and sores heal slowly

Sources of Riboflavin:
Milk (including skimmed milk powder)
Cheese
Yoghurt
Organ meat
Eggs
Fish
Green leafy vegetables (spinach, cabbage, broccoli)
Marmite
Bovril, Oxo, Fray Bentos
Sorghum beer
Stout
Whole-wheat and brown bread

Who develops a Riboflavin deficiency?
Those who exclude milk and cheese from their diets
Those who seldom eat meat, fish, chicken, eggs
Those who seldom eat green leafy vegetables

In a mixed, balanced diet:
Half of the Riboflavin requirement is supplied by two cups of milk
One quarter is supplied by two medium portions of meat, fish or eggs
The rest is supplied by green leafy vegetables, whole wheat or brown bread and other cereals
Some brands of cereals and mielie meal are enriched with Riboflavin

How much Riboflavin is needed?
Depends on your energy requirement
Teenage boys, pregnant and breast-feeding women need the most

Riboflavin losses:
Riboflavin is not susceptible to heat so little is lost during cooking.
Riboflavin is destroyed by ultra-violet light (sunlight)
Riboflavin in destroyed by alkalis (bicarbonate of soda)
Approximately 50% is lost when milk is exposed to 2 hours of direct sunlight
Approximately 20% is lost on a cloudy day
Give preference to milk bought in opaque containers
Don’t add bicarbonate of soda to green leafy vegetables or peas

- Leslie Hand

Homework 5o

Be sure to include Riboflavin-rich food in your diet every day