Water Soluble Vitamin B2, B3

  Water Soluble Vitamin B2

Vitamin B2 or riboflavin is a coenzyme winch participates in many biochemical activities and essentially help in energy metabolism to liberate energy from energy yielding nutrients. Riboflavin is found in two forms of coenzymes; 

FAD(flavin adenine dinucleotide) and FMN (flavin mononucleotide). The RDA of vitamin B2 for men is 1.3micro g/day and for women is 1.1micro g/day .

Clinical manifestation of vitamin B2 deficiency: The inadequate dietary intake lead to vitamin B2 deficiency. Though no specific disease is associated with riboflavin deficiency ,following symptoms may appear owing to its deficiency.

Mouth: Red tongue, sore throat, angular stomatitis (''lesions at the corner of mouth'') and glossitis ('' the disease of the tongue and lips in which swelling and scanlines occurs at corners'')

Eye: Inflamed eyelid, sensitivity to light and corneal vascularization(''a condition in region of eye i.e cornea'')

skin : Inflammation.

     Good source of vitamin B2 ;    

                                              

Dairy Products: Milk, cheese, and yogurt are high in riboflavin.

Eggs: A rich source of many B vitamins, including B2.

Meat and Poultry: Beef, chicken, and turkey are good sources of riboflavin.

Fish: Salmon, trout, and other fish provide B2.

Fortified Cereals and Grains: Many breads and cereals are fortified with riboflavin.

Green Vegetables: Spinach, asparagus, broccoli, and Brussels sprouts contain riboflavin.

Nuts and Seeds: Almonds are a particularly good source of vitamin B2.

Soy Products: Tofu and tempeh contain riboflavin.

Whole Grains: Brown rice, whole grain breads and pastas, and oats contain riboflavin.

Mushrooms: This is a plant-based source of riboflavin.

Avocados: This fruit is another good source of riboflavin.

Remember, a balanced diet with a variety of foods is usually enough to meet your vitamin B2 needs. Riboflavin deficiencies are rare in developed countries. However, some people such as vegans, vegetarians, pregnant women, breastfeeding mothers, and those with certain medical conditions might need to take supplements to meet their riboflavin needs. Always consult a healthcare provider before starting any new supplement regimen.

Benefit of vitamin B2;

Strengthens  immune and digestive system

Aids in healthy fetal development

Promotes formation of red blood cells

Helps in slowing down progression of AIDS virus

Prevent migraines

Protects hair and skin

Supports eye health

Vitamin B3;

Vitamin B3 or niacin one of the water-soluble vitamins that serves as coenzyme during energy metabolism. Other name of this vitamin are nicotinamide, niacinamide and nicotinic acid. It can be produced from its precursor, tryptophan in the body.

 Niacin is found in two forms of co enzyme ;NDA (Nicotinamide adenine dinucleotide) and NADP (Nicotinamide Adenine Dinucleotide phosphate).

The RDA  of niacin for men is16 micro g/ day and for women 14micro g/day.

Clinical manifestations of vitaminB3 deficiency;

Inadequate dietary intake of vitamin B3 can result in pellagra; clinical manifestations of which is diarrhea, dermatitis and dementia(three Ds). 

If left untreated, pellagra may lead to death. Apart, niacin deficiency can reveal following symptoms.

Digestive; Vomiting and abdominal cramps

Mouth; Inflamed, swollen red tongue

Neurological; Depression, apathy(lack of concern or increase) fatigue, headache.

Skin; Rashes on area exposed to sun

Vitamin B3 toxicity; 

Naturally accruing niacin present in foods does not cause any harm but abuse of its supplements lead to toxicity .One of the adverse effects caused by its toxicity is 'niacin flush' which dilates the capillaries and trigger paresthesia ''an abnormal feeling in limbs and of skin i.e pins and needles or falling a sleep''.

 The toxicity is manifested in cases of excessive intake of nicotinic acid (three to four times of RDA) that leads to blurred vision, nausea, skin rushed and excessive sweating.

Vitamin B3 Sources:

Meat: Beef, poultry, and fish such as tuna and salmon are all high in niacin.

Grains: Whole grains are a good source of niacin. Enriched and fortified cereals and breads often have added niacin.

Legumes: Foods like lentils, peanuts, and beans contain niacin.

Seeds and Nuts: Sunflower seeds and all types of nuts are rich in niacin.

Vegetables: Certain vegetables like avocados, green leafy vegetables, potatoes, mushrooms, and sweet potatoes also contain niacin.

Dairy products: Milk and other dairy products contain small amounts of niacin.

Eggs: Eggs contain a moderate amount of niacin.

Remember to maintain a balanced diet to ensure you're getting a healthy mix of all essential nutrients. Always consult with a healthcare provider or a nutritionist if you have specific dietary concerns or conditions.

Benefit of vitamin B3

Promotes proper functioning of nerve

Beneficial in treating diabetes

Aids in conversion of nutrients to energy

Reduce risk of gallstone

Help to lower cholesterol in the body

Rich in antioxidant properties

Aids in preventing cancer

Helps to low blood pressure

What is vitamin B3 used for?

What are symptoms of deficiency of vitamin B3?

What are sources of vitamin B3?

Prevents and treat anemia?

What are clinical manifestation of vitamin B2?

What are symptoms of vitamin B2 deficiency?

Can too much B2 be harmful?