![](http://teberooz.ir/wp-content/uploads/2017/01/vit-B2-630x330.png)

VITAMIN B2 (riboflavin) is a yellow pigment, its composition is C17H20N4O6. Provides the construction of an active group of numerous flavin enzymes involved in carbohydrate and protein metabolism, the synthesis of proteins, fats, and in the regulation of cellular respiration. It is necessary for the normal conversion of tryptophan to nicotinic acid, for the transformation and activation of other vitamins, in particular pyridoxine, folic acid and vitamin K. This water-soluble vitamin is found in protein products of animal origin, and in natural grains it is so small that it is necessary to enrich the cereals. A sufficient amount of riboflavin in the green of root crops, spinach, broccoli cabbage. Resistant to heat, but in the light it is destroyed. 
***Deficiency is accompanied by inflammatory changes in the mucous membrane of the mouth, lips, the appearance of wet cracks in the corners of the mouth, conjunctivitis, blurred vision, focal hair loss, photophobia, weight loss and growth retardation in young children.*** Overdoses are safe. The main source of riboflavin is waste from fermentation. The daily requirement is from 1.5 mg for children up to 2 mg for men.
[Dairy products](https://steemit.com/food/@v0inter/milk-and-dairy-products) are especially rich in Vitamin Riboflavin.