B-2,...ARE YOU DEFICIENT???

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ARE YOU DEFICIENT???

The RDA for B-2 is based on your calorie intake-- the more you eat,

the more you need. The basic formula is 0.6 mg for every 1,000

calories. Daily intake however should be at least 1.2 mg a day.

This vitamin is the exception to the water soluble rule because you

can have stores of it in your kidneys and liver. It is because of

this that a deficiency usually will not be spotted for three or four

months.

A deficiency in this vitamin is quite rare. The following are

symptoms of riboflavin deficiency:

problems with mucous membranes, skin, eyes, and blood. An early sign

is sores and cracks on the lips, especially in the corners. Scaly

skin, reddened eyes, and anemia aer other deficiency signs.

WHat is it good for?

It's most important role is cell respiration.

The faster you use energy, the more B2 you'll need.

Prevents migranes.

Who needs it especially?

Athletes

Diabetics

Pregnant and breast feeding women

Elderly people (1/3 of all elderly are B2 deficient)

People who cannot digest milk

People who take tricyclic antidepressants

Where can I get B2?

Dry roasted Almonds, Asparagus (cooked), Avocado, Ground beef, beef

liver, whole wheat bread, Broccoli (cooked), Chicken breast, Chick

peas, Egg, Mushrooms (cooked), Peas, Roasted Pork, canned Salmon,

Cooked spinach, Sweet potato (Baked w/skin), Turkey breast, Wheat

germ, Brie cheese, Cheddar cheese, Cottage cheese, Ice cream, Kidney

beans, low-fat milk, swiss cheese, low-fat yogurt.