Vitamin B2, also known as riboflavin, is an important and indispensable vitamin in the human body. It is easily digested and absorbed, but its solubility in water is low, and it is easily decomposed in alkaline solution, but relatively stable in neutral or acidic solution. Therefore, it is not easily destroyed during cooking, but it is afraid of light, especially ultraviolet light. The main function of vitamin B2 is to participate in the formation of digestive enzymes, play an important role in the decomposition of fat and protein metabolism, and help oxygen transportation to the body tissues. In the absence of vitamin B2, the body's tissues can hardly function.

Physiological function

1. Participate in the human oxidation-reduction reaction vitamin B2 in the body to catalyze the oxidation-reduction reaction, in protein, sugar and fat metabolism and use of the role of a very important, in addition to the gradual release of energy for the use of the cells and to prevent the generation of peroxides and the accumulation of other, but also to strengthen fat metabolism, to avoid fat hoarding in the blood and liver, and thus can prevent atherosclerosis and the liver, and thus the prevention of arteriosclerosis and the liver. The fact that this is the case is not only important, but it is also important for the prevention of atherosclerosis and heart disease.

2. Protect the skin, promote growth and development of vitamin B2 has a very good nutrition and maintenance of the skin, combined with vitamin A, will promote skin metabolism, so that the skin becomes bright red, but also conducive to lingual inflammation, keratitis, seborrheic dermatitis and other inflammation of the healing. Vitamin B2 also enables the brain and muscles to maintain sufficient energy and oxygen to maintain and promote human growth and development. In addition, it protects and promotes the healthy growth of nails and hair. For infants and young children during periods of rapid growth, vitamin B2 plays an important role. If you find that your child's weight is not in line with this age group, you need to look at your diet to see if it lacks vitamin B2 and vitamin B1.

3. It is beneficial to protect your eyesightVitamin B2 can maintain the function of the retina, maintain vision, and reduce eye fatigue. Lack of vitamin B2 will make the eyesight decline, serious lack of people will suffer from cataracts. In addition, vitamin B2 for the treatment of conjunctival congestion, capillary hyperplasia around the cornea and blurred vision, visual fatigue, tearing and other conditions have a good effect.

4. Prevention and treatment of iron deficiency anemia sufficient vitamin B2 helps the body to absorb and store iron in food, can prevent and treat iron deficiency anemia, low hemoglobin anemia also has a therapeutic effect.

Lack of performance

1. The human body lacks vitamin B2, the early manifestations of fatigue, fatigue, oral pain, eye itching, burning sensation, followed by oral and scrotal lesions, that is, the "oral a reproductive system syndrome", including labyrinthitis, keratitis, laryngitis, dermatitis, scrotal dermatitis, corneal vascular hyperplasia and so on. The first is the "oral-genital system syndrome".

2. During vitamin B2 deficiency, lipid peroxidation is enhanced. Many animals lack vitamin B2, manifested as growth stagnation, hair loss, reproductive function and immune function decline, etc., a serious lack of secondary iron-deficiency anemia, fatty liver, and even lead to congenital malformations in offspring.

The reason for the lack of

1. Vitamin B2 is not much in the natural food sources, but only in the liver, kidney, heart of animals and eggs, milk, crab, eel, green leafy vegetables, seaweed, mushrooms, fresh beans, peanuts, the content of the higher. The human body does not intake of the above food for a long time, will cause vitamin B2 deficiency.

2. Vitamin B2 is easily oxidized and decomposed in alkaline environments, and inappropriate cooking methods can result in a large loss of vitamin B2.

3. Vitamin B2 is involved in a variety of coenzymes in the body, as well as a series of complex biochemical reaction process.

When the body's physiological load increases or stress, the body's need for vitamin B2 increases, thus causing vitamin B2 deficiency.

Food sources

Vitamin B2 is found in higher amounts in animal foods than in plant foods. It is especially abundant in liver, kidney, heart, milk and egg foods. In plant foods, the content is higher in green leafy vegetables, legumes and fruits, and less in cereals and general vegetables.

Treatment Options

1. Take riboflavin (5 mg per tablet) orally, 1 to 2 tablets at a time.

2. Intramuscular injection of long-acting vitamin B2 (riboflavin laurate, 1 mL: 150 mg), one intramuscular injection for 2 to 3 months.

3. Oral vitamin B complex tablets (each tablet contains vitamin B13 mg, B21.5 milligrams, B60.2 milligrams, and 10 milligrams of niacinamide), 2 to 3 tablets 3 times daily.

4. Oral Vicomfort (each tablet contains vitamin B12 mg, B22 mg, B62 mg, B122 micrograms, niacinamide 10 mg, calcium pantothenate 5 mg) for B vitamin deficiencies, 1 to 2 tablets each time, 3 times a day.

Need to supplement the crowd

1. pregnant women many pregnant women during pregnancy often have cramps appear, then you should go to check to see if the body vitamin B2 storage is insufficient. If this is the case, you should pay attention to vitamin B2 supplementation.

2. The vegetarian diet of the year because of vitamin B2 in the meat food more, vegetarian diet is rare, so it is easy to lead to the body of vitamin B2 deficiency, should pay special attention to the intake of.

3. Long-term use of contraceptives for women to take oral contraceptives for a long time, will consume a lot of vitamin B2. If you do not pay attention to the appropriate amount of supplementation, it is easy to produce vitamin B2 deficiency.

4. Elderly people who are older, most of the body will have vitamin B2 deficiency. Regular supplementation of vitamin B2 can effectively prevent coronary heart disease, stroke and atherosclerosis.

5. Suffer from atherosclerosis due to vitamin B2 can inhibit platelet aggregation, so it can improve myocardial ischemia, can reduce the risk of myocardial infarction. At the same time, it for atherosclerosis, coronary heart disease and other diseases have a certain treatment and prevention effect.

6. The weight loss of the crowd due to vitamin B2 has a burning and accelerate the role of fat metabolism, more intake can make the weight loss effect is more significant.

7. Suffering from dermatitis or allergies easily Vitamin B2 can help the skin to resist ultraviolet damage, can maintain the health of the skin, dermatitis and skin allergies have a certain preventive effect.

8. People who are nervous should increase their intake of multivitamins, and niacin, vitamin B6 and vitamin C together, the best results.

Supplementation needs to know

1. Vitamin B2 excess in the body can not be accumulated, so it needs to be supplemented daily. If you eat high-calorie foods regularly, you should increase your intake.

2. Vitamin B2 is easily destroyed by ultraviolet light. So avoid exposing food to direct sunlight before eating it; even milk in plastic bottles or cartons should not be exposed to sunlight for too long.

3. When cooking, some people add alkaline baking soda in order to make the vegetables more green, but this will often destroy the vitamin B2 in the vegetables, so you should try to avoid this situation.

4. In the intake of vitamin B2, it is best to eat as little as possible high-fiber foods, because high-fiber foods will increase intestinal peristalsis, thereby accelerating the speed of food through the intestine, reducing the absorption rate of vitamin B2.

Overdose Hazard

In the condition of normal renal function, a large amount of vitamin B2 almost does not produce toxicity, but can make the urine yellowish green. This reaction is a normal fluorescent color of vitamin B2 and has no effect on the human body.

Over the most take vitamin B2 can interfere with some laboratory tests, such as urine fluorescence determination of catecholamine concentration can be false-positive, false-positive urine bile determination. In addition, vitamin B2 can reduce antibiotics, such as streptomycin, tetracycline, erythromycin and fosfomycin antimicrobial activity, should not be taken together.

The solution

If you overdose on vitamin B2, you can return to normal a few days after stopping the drug.

Classic recipes

Cool almonds

Raw materials sweet almonds 100 grams, 250 grams of Sydney, 20 grams of sugar.

The practice of sweet almonds soaked in water to remove the skin, boiled, fished out of the cool water, dry water; Sydney washed, peeled and removed the core, cut into small pieces; put them in a container, add sugar, mix well.

Effects beauty and skin care, cough and throat. It is effective against dry and rough skin, cough, dry and sore throat and other conditions.

FeaturesAlmonds and Snow Pear both contain vitamin B2. sweet almonds are sweet, crisp, nourishing the body, but also has a high medicinal value; Snow Pear is juicy, quench the thirst, moisten the throat. This dish is fresh in color, sweet in taste, refreshing and palatable.

Consuming this dish in the hot summer can not only clear the heat, but also moisturize the sun-exposed skin.

Coronation Chrysanthemum mixed with tofu

Raw material coronation Chrysanthemum 200 grams, 150 grams of tofu, 100 grams of seaweed, 1 gram of salt, 10 milliliters of soy sauce, 5 milliliters of sesame oil.

The practice of the fresh part of the corns clean, blanch again with boiling lightly salted water, fish out of the water, chopped and spare; seaweed soaked and washed, and tofu, corns into the container, add soy sauce, sesame oil, salt, mix well.

Effects detoxification and swelling, moistening dryness and generating fluids. It is effective against skin redness, coronary heart disease, arteriosclerosis, diabetes and other conditions.

FeaturesCoronation and tofu both contain vitamin B2, with coronation containing close to 100 micrograms per 100 grams and tofu containing about 30 micrograms per 100 grams; they are both readily available and inexpensive. Seaweed is nutritious as a side dish. This dish is refreshingly delicious and has a unique flavor.

Alfalfa stewed tofu

Raw materials 300 grams of alfalfa, 150 grams of tofu, 1 gram each of salt and monosodium glutamate (MSG), 25 milliliters of vegetable oil, 5 grams of chopped scallions and shredded ginger.

Practice will be cut into blocks of tofu, blanch with water, fish out and dry; alfalfa washed and cut into segments; hot oil put onion, ginger sautéed, poured into the tofu and the right amount of water to simmer; taste put alfalfa, stewed with seasoning can be.

Effective laxative, stomach, stop bleeding. For constipation, gastroenteritis, anemia, night blindness, diabetes and other diseases have preventive and curative effects.

FeaturesClover contains vitamin B2, the content of about 730 micrograms per 100 grams, which grows in fields, riversides, roadsides and other moist places, and is planted in most parts of China. Tofu is nutritious, smooth and refreshing.

This dish is flavorful and palatable, and is a popular favorite home cooking.

Mushroom tofu stew

Raw materials mushroom 250 grams, 150 grams of tofu, salt, chicken essence 1 gram each, 25 milliliters of vegetable oil, 10 grams of green onion, 10 milliliters of soy sauce.

Practice will be mushrooms soaked and washed, cut into blocks, tofu also cut into blocks, are blanched with water, fished out of the dry; hot oil into the green onion, soy sauce stir fry for a moment, pour into the tofu, mushrooms, and the right amount of water; stewed with seasoning can be.

Effects lubricate the intestines and stop bleeding, reduce fat and blood pressure. Coronary heart disease, hypertension, high blood pressure, high blood fat, obesity, constipation and other diseases have preventive and curative effects.

FeaturesShitake mushrooms are rich in vitamin B2, the content of nearly 1300 micrograms per 100 grams of its flavor, delicate texture, and a variety of practices, can be meat or vegetarian, but also able to enhance the appetite. This dish is rich in flavor and nutrition.

Scrambled duck eggs

Raw materials duck eggs 2, leek 150 grams, salt 1 gram, 20 milliliters of vegetable oil, 10 grams of green onion.

Practice will be duck eggs into a bowl, mix well, leeks cleaned and cut into segments; hot oil into the onion, stir fry flavor, pour into the duck egg liquid stir fry for a few moments, add leeks and seasoning, stir fry can be.

Effective blood circulation and dissipate blood stasis, diuresis and swelling, nourishing Yin and clearing the lungs. It has therapeutic effects on symptoms such as bruises and blood stasis, skin edema, constipation, loss of appetite and sore throat.

FeaturesDuck eggs and leeks contain vitamin B2. duck eggs contain 350 micrograms per 100 grams, the yolk of the egg is more nutritious, but it is not advisable to eat more and eat raw; leeks contain 90 micrograms per 100 grams. This dish is harmonious in color and taste, delicious and nutritious.

Potherb mustard fried shredded pork

Raw materials 200 grams of potherb mustard, 150 grams of lean pork, 50 grams of asparagus, 1 gram of salt, 25 milliliters of vegetable oil, 5 milliliters of soy sauce, 10 milliliters of cooking wine, 5 grams of sugar, 10 grams of starch.

Practice will be cleaned and cut into sections of potherb mustard, asparagus peeled and cleaned and cut into shreds, lean pork shredded; oil seventy percent of the heat into the pork stir-fry for a few moments, plus soy sauce; stir-fry to color and pour into the potherb mustard, asparagus and seasoning, until cooked with starch thickening can be.

Effective spleen and qi, liver and kidney. For the elderly body weakness, skin allergies, cough, constipation and other diseases have a preventive effect.

FeaturesBoth potherb mustard and lean pork contain vitamin B2. potherb mustard is soft and tender, and lean pork is rich in nutrients. This dish is harmonious in color and taste and is not greasy.

Mushroom fried shrimp

Raw materials 350 grams of fresh mushrooms, 200 grams of fresh shrimp, 2 grams of salt, 35 milliliters of vegetable oil, 5 grams of green onion, ginger, 10 milliliters of cooking wine, 10 grams of starch.

Practice will be cleaned mushrooms, cut into pieces, blanch with water, fish out of the water; fresh shrimp pick line shell, clean; hot oil into the onion, ginger stir-fry for a moment, into the shrimp stir-fry to eight mature, pour into the mushrooms and seasoning, to cooked with starch thickening can be.

Effective blood, lipid, anti-cancer. Arteriosclerosis, high blood fat, diabetes, osteoporosis and other diseases have preventive and curative effects.

FeaturesMushrooms contain vitamin B2, the content of 1100 micrograms per 100 grams, and its practice is diverse, tasty, nutritious, and loved by the people. Shrimp meat is tender and delicious, rich in a variety of nutrients. This dish is colorful, fragrant and tasty, and has a good tonic effect.

Chicken soup with broccoli

Raw materials broccoli (cauliflower) 80 grams, 200 grams of chicken, 45 grams of lily of the valley, 2 grams of salt, ginger, green onion 10 grams each.

Practice will be gold cabbage, lily wash, cut into sections, chicken cut into pieces; three at the same time into the pot, add green onions, ginger and the right amount of water to cook for about half an hour; into the salt, cooked to taste can be.

Effects moisturize the skin, remove dryness and tranquilize the mind, nourish and fitness. It has therapeutic effect on dry skin, redness, irregular menstruation, arteriosclerosis, high blood pressure and other symptoms.

FeaturesChinese Needle Rong and chicken meat are rich in vitamin B2 and other nutrients, the golden needles, also known as "forget-me-not", eat to forget, the chicken is tender and delicious, with the lily, color beautiful fragrance. This soup is flavorful, nutritious, is a good tonic.

Purple radish soup

Raw materials purslane 25 grams, 200 grams of carrots, 20 grams of seaweed, 15 grams of peel, salt, chicken essence 1 gram each, vinegar 10 milliliters, pepper 3 grams.

Practice will be purple cabbage, white radish, seaweed, Chen Pi wash, white radish cut into cubes, together into the pot, add the right amount of water to cook; into the seasoning, stirring can be.

Effects clearing heat and detoxification, lowering pressure and relieving cough, diuretic and swelling. It has therapeutic effects on conditions such as weak nails, edema, goiter, high blood pressure and cough.

FeaturesThe four kinds of food in this dish contain vitamin B2, of which purple cabbage is the most abundant, with a content of up to 1,020 micrograms per 100 grams, and it is also a favorite material for making soup. White radish is crisp and refreshing, juicy. This soup has a sour and spicy flavor and is rich in nutrients.

Lamb barley soup

Raw materials barley kernel 100 grams, 150 grams of lamb, 50 grams of apples, salt 1 gram.

Practice of the barley kernel washed, put into the pot, add the right amount of water to cook; apple washed and peeled, cut into pieces, mutton cut into pieces, put in another pot to cook; fish out of the pot in the barley, add salt and stir well.

Effects nourish blood and vital energy, warm the stomach and eliminate food. It has therapeutic effects on symptoms such as insufficient qi and blood, poor complexion, stomach cold and food accumulation, bloating and abdominal pain.

FeaturesLamb contains vitamin B2, the content of nearly 150 micrograms per 100 grams, and rich in protein, nutritional value is relatively high, is a common meat consumed by people in China. Barley is relatively rich in vitamin B2, can prevent and control foot fungus, mainly used for brewing. Apple crisp and sweet, rich in nutrients. This soup is unique in flavor and has a very good tonic effect.

Sheep liver soup

Raw materials sheep liver 100 grams, 200 grams of spinach, 80 grams of cucumber, salt 1 gram, soy sauce 6 ml.

Practice will be boiled sheep liver, cut into slices; spinach and cucumber washed, cut into segments; pot poured into the appropriate amount of water, burned to boiling, put sheep liver, spinach, cucumber and seasonings, spinach cooked can be.

Effectively nourish the liver and brighten the eyes, replenish blood and moisturize the skin. Improvement and treatment of eye fatigue, night blindness, arteriosclerosis, dull complexion and other conditions.

FeaturesLamb's liver is rich in vitamin B2, the content of 1750 micrograms per 100 grams, not only the medicinal effects of a wide range of therapeutic food is also a good tonic. Spinach tender, soft, cucumber crisp and appetizing. This soup is light, not greasy, and nutritious.

Pig liver egg soup

Raw materials pig liver 100 grams, 2 eggs, 20 grams of white onion, 10 grams of black beans, 1 gram of salt, 6 milliliters of soy sauce, 3 milliliters of sesame oil.

Practice will be cleaned and boiled pig liver, chopped; scallion white chopped; eggs into the container, add pig liver, scallion white and all kinds of seasoning mix well; put into the pot steamed, dripping with sesame oil can be stirred evenly.

EffectsTo replenish blood, brighten eyesight and reduce swelling. It has therapeutic effects on edema, anemia, blurred vision, farsightedness and poor complexion.

FeaturesPig liver is rich in vitamin B2, with a content of about 2080 micrograms per 100 grams, which is the richest in vitamin B2 among animal livers and one of the animal offal that people like to eat. Eggs are rich in nutrients and are a good tonic in the public's daily diet.

Snail round-grained rice porridge

Raw materials snail 50 grams, round-grained rice 100 grams, salt, monosodium glutamate 1 gram each, 5 milliliters of vegetable oil, 5 milliliters of cooking wine, green onion, ginger, garlic 5 grams each.

Practice of the snail into the water, add vegetable oil (in order to clean the snail meat), soak for a day; take out the snail meat, marinate with seasoning; the round-grained rice washed, boiled until viscous, put into the marinated snail meat; meat, rice are cooked can be.

Effective in reducing swelling and pain, nourishing the liver and replenishing the deficiency. It is effective for swollen hands and feet, pain, and chronic hepatitis.

FeaturesThe snail meat and round-grained rice contain vitamin B2, and the snail meat is tender and fat, with a good flavor, edible, and also has medicinal value. Japonica rice contains a variety of nutrients, has the effect of prolonging life and curing diseases. This porridge is delicious, nutritious, unique flavor.

Double bean cake

Raw materials lentil mud 400 grams, 300 grams of red bean paste, 50 grams of sugar, 60 grams of raisins, 50 grams of sesame, 40 grams of kumquat, 25 grams of sugar cinnamon, 30 grams of jujubes, 50 grams of walnuts, 35 milliliters of vegetable oil.

Practice with vegetable oil, raisins, sesame, kumquat powder, sugar cinnamon, honey dates, walnuts, red bean paste to make a filling; lentil puree to make the skin, smeared with half of the bean paste filling rolled up, rolled into a long strip, cut into pieces can be.

Effective blood nourishing liver, lowering blood pressure and fat. For obesity, anemia, atherosclerosis, hypertension, chronic hepatitis and other diseases have preventive and curative effects.

FeaturesBoth lentils and red beans contain vitamin B2. lentils contain 450 micrograms per 100 grams and red beans contain about 110 micrograms per 100 grams, both of which are common legumes. This pastry includes a variety of ingredients, is sweet and savory, and can improve appetite.

Soba noodles

Raw materials buckwheat noodles 500 grams, 200 grams of celery, 50 grams of tomatoes, 1 gram of salt, 15 milliliters of vegetable oil, 10 milliliters of soy sauce, 10 grams of green onion, garlic 10 grams each.

Practice will raise wheat into noodles, celery, tomatoes, wash, cut into dice; oil heat into the onion, garlic, soy sauce stir-fry for a moment, add the right amount of water; water boiled under the noodles, celery, tomatoes, salt, cooked can be. (You can also make celery, tomatoes into a brine, mixed with noodles to eat.)

Effects lowering blood pressure and fat, skin care and swelling, laxative and diuretic. It is effective against coronary heart disease, hypertension, hyperlipidemia, edema, and food accumulation.

Features buckwheat, celery and tomatoes contain vitamin B2, the Ming Dynasty Li Shizhen's "Compendium of Materia Medica" records: buckwheat to lower the gas and broaden the intestines, grinding stagnation, also known as the "purification of intestinal grass". Celery is refreshing and appetizing, and tomatoes are sweet and sour, which can improve your appetite.

Pumpkin seeds walnut drink

Raw materials pumpkin seeds 40 grams, 40 grams of walnuts, 40 grams of peanuts, 20 grams of jujube, 20 milliliters of honey.

Practice will be pumpkin seeds shells to take kernels, jujube shells clean, with walnuts, peanut kernels together into the pot, add the right amount of water to cook; pour into the honey and stir evenly.

Effects hair care, brain health and intelligence, swelling and cough. It has a therapeutic effect on dry hair, yellow color, weakness, fatigue, red and swollen skin, cough and other symptoms.