It is an important component of the visual purple or rhodopsin pigment, which is needed in order to see at dusk and distinguish blue. Vitamin B2 protects the retina from harmful ultraviolet radiation.
In addition, vitamin B2 is necessary for carbohydrate, protein and fat metabolism, helps to absorb iron, which is necessary for the synthesis of blood cells, strengthens the immune system. Like all B vitamins, it regulates the nervous system and is even used in the treatment of its disorders (Alzheimer’s disease, epilepsy, etc.).
A man needs 1.8 mg per day, and a woman needs 1.5 mg, as do teenagers from the age of 11. Children from 3 to 11 years need 1-1.2 mg of vitamin, and up to 3 years – 0.4-0.9 mg, depending on age. In the liver of a calf there is 3.5 mg per 100 grams, in beef kidneys 2.5 mg.
This vitamin is useful for increasing concentration, improving the condition of the skin, supporting the intestinal mucosa and mouth. It is very important for the normalization of the gastrointestinal tract and pancreas, because it regulates the production of gastric juice and the level of acidity in the stomach, which affects the quality of digestion of food.
It also stimulates the pancreas by increasing the level of enzymes (trypsin, amylase, lipase). It is also useful for the liver – it normalizes the synthesis and breakdown of glycogen, its accumulation in the liver, and this is necessary to improve the glycoregulatory function of the liver. It reduces the production of cholesterol, stimulates the processes of hematopoiesis, improves microcirculation and prevents the formation of blood clots.
Children under 1 year need 5-6 mg of vitamin B3 per day, from 1 to 2 years – 8 mg, at 3-7 years – 11 mg, and from 7 to 11 years – 15 mg. Adolescents aged 11-14 should receive 15-18 mg, depending on gender, and adults need 20 mg.
Sources of vitamin B3 are peanuts (8.6 mg per 100 grams), beef liver (15 mg), halibut (6 mg), lamb, pork and veal.
Full-fledged vitamin B6 intake prevents the development of anemia, headaches, and fatigue. It prevents dermatitis and other skin diseases, disorders of appetite and vascular function, improves memory and attention. In addition, vitamin B6 helps the body produce blood cells and hemoglobin.
Another important function is to participate in the supply of glucose to cells, which is the main source of energy for nervous processes. Vitamin B6 is also involved in the exchange of proteins, fats and carbohydrates, and also in the exchange of phosphorus and calcium, without which we will have neither strong bones nor healthy teeth.
The daily norm for adults is 2 mg, for adolescents aged 11-14 years – 1.7 mg, for children from 1 to 3 years, depending on age – 0.9-1.5 mg, and children under 1 year need 0.4-0.6 mg. Vitamin B6 is found in corn (1 mg per 100 grams), wheat bran or cod caviar (2.5 mg), lamb liver (1.2 mg).