Vitamin B2

 

The Top Five Benefits of Vitamin B2:

1.Migraine headaches:

Vitamin B2 is increasingly prescribed as a preventive against severe migraine attacks. A dose of 400 mg is generally used.

2. Antioxidants:

Vitamin B2 acts as an antioxidant that controls the play of free radicals. It helps in the prevention of heart diseases and cancer.

3. Anemia:

Vitamin B2 plays a supportive role in the treatment of anemia. It is also used in treating sickle cell anemia. Low-levels of vitamin B2 contribute to both of these conditions.
 

4.Anti-carcinogen:

It minimizes the effects of cancer-producing carcinogens.

5. Energy:

It breaks down proteins, fats, and carbohydrates, and helps produce energy.

The additional benefits of vitamin B2 include:
 

1. It plays a key role in keeping the nervous system, skin, eyes, mouth, and hair in good condition.

2. It keeps the mucous membranes in the mouth and bowels healthy.

3. It regulates thyroid activity.

4. It helps maintain healthy eyes and clear vision. It is also helpful in cataract prevention.

5. It is useful in preventing conditions such as acne, dermatitis, arthritis, and eczema.

6. It helps clear the skin.

7. It helps repair damaged tissues and allows wounds to heal more quickly.

8. It fosters natural growth since it is associated with protein.

9. It promotes natural immunity as it strengthens the antibody reserves and body defenses.

10. It helps in the treatment of disorders of the nervous system. It is used in the treatment of numbness, Alzheimer’s disease, anxiety, and epil

Food	Serving Size	Riboflavin (mg)
Vegetables and Fruits
Vegetables
Mushroom (white, portabello, crimini), raw or cooked	125 mL (½ cup)	0.2-0.6
Spinach, cooked	125 mL (½ cup)	0.2
Grain Products
Cereal, corn flakes	30 g (check product label for serving size)	0.8
Cereal, muesli	30 g (check product label for serving size)	0.2
Pasta, egg noodles, cooked	125 mL (½ cup)	0.1
Milk and Alternatives
Milk (3.3% homo, 2%, 1%, skim)	250 mL (1 cup)	0.4-0.5
Cottage cheese	250 mL (1 cup)	0.4-0.5
Buttermilk	250 mL (1 cup)	0.4
Cheese, feta	50 g (1½ oz)	0.4
Yogurt beverage	200 mL	0.4
Yogurt (fruit, plain), all types	175 g (¾ cup)	0.3-0.4
Soy beverage	250 mL (1 cup)	0.3
Cheese (cheddar, monterey, edam, colby, blue, brie, camembert)	50 g (1½ oz)	0.2
Ricotta cheese	125 mL (½ cup)	0.2
Meat and Alternatives
Meat
Pork, various cuts, cooked	75 g (2½ oz)	0.2-0.3
Beef, various cuts, cooked	75 g (2½ oz)	0.2-0.3
Chicken or turkey, dark meat, cooked	75 g (2½ oz)	0.2
Organ Meats
Liver (chicken, turkey, pork, beef), cooked	75 g (2½ oz)	1.6-2.7
Fish and Seafood
Cuttlefish, cooked	75 g (2½ oz)	1.3
Salmon, cooked	75 g (2½ oz)	0.4
Mackerel, cooked	75 g (2½ oz)	0.3-0.4
Squid, cooked	75 g (2½ oz)	0.3
Trout, cooked	75 g (2½ oz)	0.3
Shellfish (clams, mussels), cooked	75 g (2½ oz)	0.2-0.3
Herring, cooked	75 g (2½ oz)	0.2
Sardines, canned in oil	75 g (2½ oz)	0.2
Meat Alternatives
Vegetarian meatloaf or patty, cooked	75 g (2½ oz)	0.5
Tempeh/fermented soy product, cooked	150 g (3/4 cup)	0.5
Egg, cooked	2 large	0.4-0.5
Almonds, without shell	60 mL (¼ cup)	0.1-0.4
Soy nuts	60 mL (1/4 cup)	0.2
Meatless, chicken, cooked	75 g (2½ oz)	0.2

Vitamin B1

1.     B vitamins are a class of water-soluble vitaminsthat play important roles in cell metabolism. Though these vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. In general, supplements containing all eight are referred to as avitamin B complex.

B1

All B vitamins are water-soluble, meaning that the body does not store them.
Like other B complex vitamins, thiamine is sometimes called an "anti-stress" vitamin because it may strengthen the immune system and improve the body's ability to withstand stressful conditions. It is named B1 because it was the first B vitamin discovered.

The top five health benefits of vitamin B1 are:

1. Energy production: Vitamin B1 is responsible for converting sugar into energy. The vitamin acts as a co-enzyme in oxidizing sugar to produce energy for the smooth functioning of the body organs, especially the heart, brain, lungs, and kidneys.

2. Cardiovascular functions: This vitamin is responsible for the production of acetylcholine, a neurotransmitter that relays messages to the muscles and nerves. A deficiency of vitamin B1 leads to a decrease in the neurotransmitter and causes irregular heartbeat. Severe deficiency can cause congestive heart failure.

3. Eye health benefits: Essential fatty acids Omega-3 and Omega-6 together with vitamin B1 help ensure eye health and prevent the formation of cataracts.

4. Improves brain function: It ensures smooth functioning of the brain and helps improve memory and concentration. Vitamin B1 helps relieve stress and also helps strengthen the nerves. The vitamin is used to reduce the progression of multiple sclerosis, Alzheimer’s disease, cirrhosis, and other infections.

5. Development of myelin sheaths: Myelin sheaths are the protective covering of the nerves. Deficiency of vitamin B1 results in weakening of the sheaths. Adequate intake of vitamin B1 ensures the development of myelin sheaths and aids nerve functioning.

Pediatric

·       Newborns - 6 months: 0.2 mg (adequate intake)

·       Infants 7 months - 1 year: 0.3 mg (adequate intake)

·       Children 1 - 3 years: 0.5 mg (RDA)

·       Children 4 - 8 years: 0.6 mg (RDA)

·       Children 9 - 13 years: 0.9 mg (RDA)

·       Men 14 - 18 years: 1.2 mg (RDA)

·       Women 14 - 18 years: 1 mg (RDA)

Adult

·       Men 19 years and older: 1.2 mg (RDA)

·       Women 19 years and older: 1.1 mg (RDA)

 Pregnant or breastfeeding women: 1.4 mg (RDA)

Vegetables and Fruit
Vegetables
Soybean sprouts, cooked		125 mL (1/2 cup)		0.28
Edamame/baby soybeans, cooked		125 mL (1/2 cup)		0.25
Green peas,  cooked		125 mL (1/2 cup)		0.22 - 0.24
Lima beans, cooked		125 mL (1/2 cup)		0.22
Squash, acorn, cooked		125 mL (1/2 cup)		0.18
Potato, with skin, cooked		1 medium		0.10-0.15
Grain Products
Grains
Wheat germ, raw		30 g (¼ cup)	0.50
Corn flour		20 g (2 Tbsp)	0.29
Pasta, white, enriched, cooked		125 mL (1/2 cup)	0.21- 0.29
Pasta, egg noodles, enriched, cooked		125 mL (1/2 cup)	0.16 - 0.21
Cereals
Oatmeal, instant, cooked		175 mL (¾ cup)	0.72-1.10
Cereal, dry, all types		30 g (check product label for serving size)	0.60
Hot oat bran cereal, cooked		175 mL (¾ cup)	0.40
Muesli and granola		30 g (check product label for serving size)	0.22 – 0.30
Oatmeal (1 minute), cooked		175 mL (¾ cup)	0.21
Other Grain Products
Breakfast bar, corn flake crust with fruit		1 bar (37 g)	0.37
Bagel, plain		½ bagel	0.27
Breakfast bar, oatmeal		1 bar (47 g)	0.24
Granola bar, oat, fruits and nut		1 bar (43 g)	0.21
Waffle, frozen, cooked		1 waffle	0.19
Bread (white, whole wheat, rye, mixed grain)		1 slice (35 g)	0.10 – 0.17
Milk and Alternatives
Soy beverage,		250 mL (1 cup)	0.16
Meat and Alternatives
Meat
Pork, various cuts, cooked		75 g (2 ½ oz)	0.36- 1.05
Pork, ground, cooked		75 g (2 ½ oz)	0.75-0.77
Pork, ham, cooked		75 g (2 ½ oz)	0.41
Venison/deer, various cuts, cooked		75 g (2 ½ oz)	0.19 – 0.38
Liver (chicken, pork), cooked		75 g (2 ½ oz)	0.13-0.22
Fish and Seafood
Tuna,yellowfin/albacore, cooked		75 g (2 ½ oz)	0.38
Trout, cooked		75 g (2 ½ oz)	0.11-0.32
Salmon, Atlantic, cooked		75 g (2 ½ oz)	0.21 - 0.26
Pickerel/walleye, cooked		75 g (2 ½ oz)	0.23
Mussels, cooked		75 g (2 ½ oz)	0.23
Tuna, bluefin, cooked		75 g (2 ½ oz)	0.21

Meat Alternatives
Meatless, luncheon slices	75 g (2 ½ oz)	3.00
Soy burger, vegetarian meatloaf or patty, cooked	75 g (2 ½ oz)	2.00
Meatless (chicken, fish sticks, meatballs), cooked	75 g (2 ½ oz)	0.70-0.96
Legumes (dried beans, peas and lentils)
Beans (soybeans, black, pinto, adzuki, kidney, lima, navy, roman), cooked	175 mL (¾ cup)	0.18 - 0.32
Lentils, cooked	175 mL (¾ cup)	0.25-0.28
Baked beans, canned	175 mL (¾ cup)	0.18
Nuts and Seeds
Sunflower seeds, without shell	60 mL (¼ cup)	0.54
Chinese/Japanese chestnuts,  without shell	60 mL (¼ cup)	0.16 - 0.32
Nuts (pistachio, macadamia, brazil nuts, hazelnuts, pecans, peanuts), without shell	60 mL (¼ cup)	0.12 - 0.26
Tahini/sesame seed butter	15mL (1 Tbsp)	0.19
Soy nuts	60 mL (¼ cup)	0.12
Others
Yeast extract spread (marmite/vegemite)	30 mL (2 Tbsp)	3.56

Vitamin A

Vitamin A or retinol (a yellow compound found in green and yellow vegetables, egg yolk, and fish-liver oil. It is essential for growth and vision in dim light.)

Is useful in treating:

* eye disorders

* acne

* skin disorders and infections, as well as speeding up the healing process of wounds.

* It is also good for preventing macular degeneration and cataracts, and as a carotenoid

* it also helps improve the health of your hair.

The highest sources of vitamin A are liver, dairy products and fish

VEGTABLE 

Sweet potato

Pumpkin

Carrot juice

Squash, butternut

Swiss Chard

Kale (fresh or frozen) 

Spinach

Turnip greens

Lettuce romaine or red leaf

Bok choy

Rapini

Red Peppers

FRUITS

Apricots

Cantaloupe

CHEESE
Goat, hard
Processed, cheddar, fat free
Goat, semi-soft
Muenster, neufchatel, gruyere, cheddar, Colby Blue/roquefort
Processed cheese slices, cheddar
Ricotta

MEAT
Liver, turkey, cooked
Liver, veal, cooked
Giblets, turkey, cooked
Liver, beef, cooked
Liver, lamb, cooked
Liver, pork, cooked

Liver, chicken, cooked

FISH AND SEAFOOD
Eel, cooked
Tuna, Bluefin, raw or cooked
Herring, pickled
Mackerel, cooked 

Clams, cooked
Salmon, Chinook, cooked
Oysters, cooked
Bluefish, cooked

MEAT ALTERNATIVES

Egg, cooked

MILK
Skim, 1%, 2%, chocolate milk
Soy beverage