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Vitamin B2

Vitamin B-2 Foods

Crucial in the production of body energy.

Vitamin B2 also has antioxidant qualities.

Vitamin B2 is water soluble and is not stored in significant quantities in the body. It must be replaced continuously through diet or supplementation to avoid deficiency.

The most common cause of Vitamin B2 deficiency is an unbalanced diet. The elderly may be at risk for deficiency as well as those who indulge in a lot of physical exercise.

Woman with a headache

A common problem of not getting enough vitamin B2 is headaches.

Food sources of vitamin B2 are great sources of B2 or riboflavin.

  • Organ meats.
  • Nuts.
  • Cheese.
  • Eggs.
  • Milk.
  • Lean meat.
  • Spices of chili and paprika.

Vitamin B2 is also available in good quantities in green leafy vegetables, fish, legumes, whole grains, and yogurt.

Vitamin B-2 is said by many users to alleviate their headache pain - quickly. Some are even migraine sufferers who say Vitamin B2 helps them. And of course, you will help boost energy levels and get a dose of the all important antioxidants.

This is why Vitamin B2 is important both in the inner breathing of our cells where energy is produced and also in the reduction of toxins in our cells.

Vitamin B2 Deficiency

A sign or symptom of a vitamin B2 deficiency is cracking at the edges of the lips. This is one of the clinical signs of a deficiency.

Sign of B12 Deficiency

RECIPES: Sometimes You Feel Like a Nut...

Spiced Nuts

Mixed Nuts

2 tablespoons butter, melted
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1 can (10 ounces) mixed nuts

Mix butter and seasonings until well blended. Pour over nuts; toss to coat. Spoon evenly into 13 x 9-inch baking pan. Bake at 375-degrees for seven to ten minutes or until lightly toasted, stirring after five minutes.

Extra: Add 1/2-cup grated Parmesan cheese or 1/2-cup sunflower kernels to nuts before tossing with butter mixture.

Spice Roasted Nuts

Whisk 1 tablespoon egg white until foamy. Stir in 2-cups unsalted mixed or plain nuts, one-quarter cup sugar, a mix of sweet spices (such as cinnamon, nutmeg or allspice), and salt. Roast on a nonstick baking sheet at 325-degrees for 18 to 20 minutes.

Honey Glazed Mixed Spiced Nuts

Combine one can (11.5 oz) mixed nuts, two tablespoons honey and one-quarter teaspoon ground red pepper (cayenne) in skillet; cook on medium-high heat two to three minutes or until glaze starts to simmer and turns foamy. Spread onto greased baking sheet, separating slightly with fork; cool completely. Makes 12 servings, 2 tablespoons each.

Barbecued Walnuts

1-1/2 cups walnut halves or pieces
2 cloves garlic, peeled and chopped
1/2 teaspoon ground cumin
1/2 teaspoon salt
3 tablespoons olive oil

On a 12-inch square of foil, combine walnuts, garlic, cumin, salt and oil. Wrap and seal in a foil packet. Grill over medium hot coals, turning occasionally, about 10 minutes. Use as a garnish, as a snack or as an appetizer on toasted beguette slices spread with herbed goat cheese. Makes 1-1/2 cups.

NOTE: To prepare in the oven, bake foil-wrapped walnuts in preheated 425-degree oven for 10 to 15 minutes, turning packet occasionally.

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