There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN B2

Riboflavin
Water soluble

Best plant food sources

Vegetables: dark leafy greens

Grains: whole and enriched grains and cereals

Nuts/seeds: almonds

Function in the body

Metabolizes many drugs
Needed for the formation of red blood cells
Helps with absorption of iron in the intestines
Aids in converting food into energy
Needed for healthy skin, hair, nails, muscles, eyes and brain
Increases aerobic endurance
Needed for mucous membrane formation and skin formation

Health Benefits

Protects against bowel cancer
Combats migraines

Symptoms of deficiency

Sore throat
Cracks and sores around lips
Inflamed magenta tongue
Scaly skin
Itchy lips, eyes, throat, nose and mouth