Vitamin B2 helps maintain cellular processes, maintain proper metabolism, production of red blood cells, assists in growth of the body, increases energy levels, supports immune system, promotes healthy reproductive function, prevents migraine headaches, prevent cataracts and aids to convert fats into energy.
Sources of vitamin B2 include animal and plant origin: meat, eggs, milk, fish, pork, chicken, spinach, whole grains, yogurt, legumes, yeast, liver, almonds, cheese, sesame seeds, nuts, green leafy vegetables, mushrooms, soybeans, lettuce, asparagus, broccoli, venison, tuna, salmon etc.
As for storage, vitamin B2 is stable while heating, but can easily be destroyed when exposed to light. And the storage of the food containing vitamin B2 is also important. It has to be stored in opaque containers rather than glass containers which allows light in.
Its deficiencies lead to mouth sores, cracks on the lips, eye disorders, skin problems, hair problems, dizziness, digestion problems, mental depression and stress, arthritis, heart diseases, cancers and cataract in eyes.
The deficiency occurs in those people who do not take proper diet containing vitamin B2 and for those people whose bodies cannot absorb vitamin B12 properly. Therefore, it is important to take proper diet or supplements containing vitamin B12 to overcome deficiencies under recommended doses.
There are low levels of toxicity and the level of intake should be taken care as overdose may result in itching, burning etc.