Turpentine baths

Vitamin B2 is not so "popular" as his brothers - thiamine, pyridoxine, and cyanocobalamin (B1, B6, B12), but the usefulness of this has not diminished. This vitamin is called the "beauty vitamin" because of the normal concentration of this substance in our body depends on the skin, nails and hair ... But first things first.

Vitamin B2 was discovered by accident. In the early twentieth century, it was observed that when exposed to heat, some B vitamins to behave differently: some were destroyed, while others were more resistant to high temperatures.This observation allowed to separate the vitamin B1, is very unstable to heat, from vitamin B2, which is easy to tolerate high temperatures, it is not changing its molecular structure. In 1933, this stable to heat the molecule isolated from a substance which is colored in yellow and called "lactochrome." Then the substance is an artificially synthesized, and it received its current name "riboflavin". This name is due to the fact that the molecule of a substance formed from two materials: ribose and the flavin (the natural yellow pigment).

In humans riboflavin is synthesized by intestinal microflora. Like all the B vitamins, vitamin B2 is a water soluble, easily absorbed and excreted from the body, do not accumulate. Of all the forms of B vitamins vitamin B2 consumed most rapidly.And while the man takes very little of the substance - only some 1.5-2.5 (!) Mg - one should always remember that the lack of it is fraught with many troubles. For example, a lack of vitamin B2 greatly affected our skin, there are boils, sores, bumps, etc.

Riboflavin contributes to the activation of enzymes that turn carbohydrates and fats into energy. It is vitamin B2 consumed more whole when we are engaged in sports or physical work - he turns accumulated in the form of fat and carbohydrate energy in muscle activity. This vitamin also plays an important role in metabolic processes, when the protein is created from strong muscle tissue. If a person is constantly experiencing physical or mental stress, then it requires a lot of vitamin B2, especially since he, in conjunction with many other factors contribute to the release of stress hormones (adrenaline from the adrenal cortex).And more of it depends on energy and the temperament of man.

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Along with riboflavin, vitamin A is essential for normal vision. It protects the retina from harmful ultraviolet rays, reduces eyestrain, is involved in the formation of visual pigment (purple), provides more vivid colors the perception of the world and different degrees of illumination, but also speeds up your eyes get used to the darkness or the light at the abrupt change of illumination. This is especially important for drivers that control the truck at night, in moments of blinding oncoming headlights of cars.

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Riboflavin works especially well in conjunction with other useful substances. Along with folic acid, vitamin B2 extends the life of red blood cells (erythrocytes) and is involved in the creation of new blood cells in bone marrow. In addition, it helps to absorb iron, and together with vitamin B1 helps to maintain the level of this trace element in the blood. That's why anemic advised to take iron with riboflavin and folic acid. This is especially important for pregnant women: doctors say that they often have a shortage of these substances. In addition, a lack of vitamin B2 is dangerous to an unborn baby - without the developing fruit of the metabolism in the nuclei of cells responsible for the content of genetic information. Scientists also believe that the riboflavin is essential for preventing miscarriages.

The emergence of vitamin B2 deficiency is closely associated with a decrease in intake of protein, especially animal, since the loss of protein deficiency of this vitamin is drastically increasing. This should be aware of vegans, exclude from their diet of meat, milk and eggs. Signs ariboflavinoze (beriberi riboflavin) appear soon, in about 3-4 months total lack of vitamin B2 in the diet. At the same time develop skin diseases, there is dryness, cracks, "'ll pick" in the corners of his mouth. A striking example of advanced avitaminosis B2 is the kind of language - it becomes purple, and affects other mucous membranes.Greatly reduced visual acuity, there is muscle weakness, depression arise. In severe forms ariboflavinoze seriously affected the nervous system. Lack of riboflavin - one of the most common problems reported by novice vegetarians and vegans. It can be solved with the help of proteins in legumes, nuts and other plants, but keep in mind that where they were at times less than that found in animal products.

But if you are omnivores, then horror, as described above, you will not get any.Daily requirement for vitamin B2 can be satisfied by including in the diet of sour milk (kefir or yogurt) and 50-100 g of cheese or cottage cheese. Moreover, in the amount of vitamin cottage cheese depends on the softness - the more in cottage cheese whey, the more it riboflavin. Besides dairy products, vitamin B2 is contained in yeast, fatty pork, beef, lamb, liver, kidneys, mackerel, green leafy vegetables, cereals, whole grain cereals, bran, and foods with them, eggs, peanuts, almonds, cocoa.

Vitamin B2 is resistant to heat, but do not like light and water. Milk in a glass jar standing on the windowsill, after 2 hours lost over 50% of riboflavin, and 3.5 hours - 70% already, so if you decide to make yogurt, you better put the jar in a dark place. Keep the bread, cheese and other products is also desirable in a dark place, as free radicals, activated by ultraviolet radiation, "snatch" mainly in the molecule of riboflavin.

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Many vitamin is lost during prolonged washing vegetables in running water, as well as the merging of decoctions after cooking. If you defrost meat or vegetables, then the loss of vitamin B2 are very large, so that frozen vegetables are better to put in a pan or in boiling water, and the meat is thawed in a slightly heated oven, wrapped in foil. By the way, a long storage in the freezer of frozen vegetables or meat also leads to loss of vitamin B2 - 1% per day!

And finally, a few words about the factors that reduce the levels of vitamin B2 in the body. This, above all, the drugs used in psychiatry, oral contraceptives, which contain the hormone estrogen, boric acid is contained in more than 400 (!) Of household goods (washing powders, for example). Inadequate or, conversely, increased thyroid function significantly reduces the levels of vitamin B2. The alkali and alcohol can not be called friends of riboflavin.

While some believe that a large amount of vitamin B2 can cause more harm, we must still remember that in the absence of vegetable oils in the diet excessively high doses of riboflavin can cause fatty liver in humans. So be careful with all sorts of Badami and vitamin complexes. Eat properly and stay healthy, and diverse!