Who needs it?

Vitamin B2 helps to produce energy from fats , carbohydrates and proteins. Essential for skin healing, supports healthy skin and mucous membranes. Helps regulate the acidity of blood plasma. Important for hair , nails, and eyes.

Signs of deficiency

Feeling in the eyes that sand is filled or burning , sensitivity to bright light , sensitive tongue , cataracts , greasy and weak hair , eczema and dermatitis , broken nails ,cracked lips.

How much ?

RDA (recommended daily intake) 1.6 mg
OPN (optimal daily intake) 35.0 mg

Toxicity

Toxic dose unknown. Excess is excreted in the urine and color the urine with a light yellow-green color,

Recommended foods

Mushrooms (0.4 mg),watercress (0.1 mg),cabbage (0.05 mg), asparagus (0.12 mg), broccoli(0.3 mg),pumpkin (0.04 mg), green beans (0.03 mg) , mackerel (0.3 mg) , milk (0.19 mg),bamboo shoots (0.04 mg), tomatoes (0.04 mg) wheat germ (0.25 mg).

Assistants

Other vitamins of Group B and selenium. It is best to take with other vitamins of Group B during meals.

Thieves

Alcohol ,contraceptive pills , tea , coffee, alkalizing agents, as soda or preservative sulfur dioxide, baking and other methods of food production.

Source
Patrick Holford" the new Bible of optimal nutrition " P. 476 book publisher (Center for medical research and consultation)