Vitamine B2


Uncategorized / mercredi, février 28th, 2018

Rôle général

La vitamine B2, ou Riboflavine, ou encore Lactoflavine, permet de produire et de stocker l’énergie à partir des aliments. Elle contribue à une bonne santé de la peau, des cheveux, des ongles et des yeux. Elle permet de soulager la migraine et favorise la réparation musculaire.

La vitamine B2 sert aussi à la détoxification du corps.

Elle est importante pour les femmes enceintes afin d’assurer la bonne croissance de bébé et le bon développement de son système nerveux.

La vitamine B2 permet une meilleure fixation du fer.

Elle a une action antioxydante.

Rôle pour la peau

C’est LA vitamine de la santé de la peau! Un déficit en B2 est une cause majeure d’acné.

Propriétés

  • peu soluble dans l’eau
  • très sensible à la lumière
  • supporte la chaleur
  • supporte le froid
  • stable à l’oxydation (i.e. supporte bien le contact avec l’oxygène de l’air)
  • instable en milieu alcalin

Conservation & Cuisson

Mieux vaut conserver les aliments qui en contiennent à l’abri de la lumière.

Elle supporte bien la cuisson, mais la préférer au four, à la poêle ou à la vapeur, sous peine de voir la vitamine B2 disparaître dans l’eau de cuisson.

Besoins journaliers & carences

Notre corps peut la stocker, mais peu. Nous avons des réserves pour 2 à 6 semaines environ.

Elle agit en association avec les autres vitamines du groupe B, en particulier la B1, B3, B5 et B6 ainsi que le magnésium.

Les AJRs* sont de 1,6 mg. Beaucoup d’aliments en contiennent, en revanche les aliments industrialisées en ont perdu en moyenne 40%. Les carences peuvent apparaître lorsque l’on est sportif, car cela augmente les besoins ou à cause d’une mauvaise absorption intestinale. En cas d’acné consommer de hautes doses de B2 peut être intéressant (de l’ordre de 300mg/j).

Les carences se manifestent par problèmes cutanés ou muqueux: séborrhée (peau grasse), inflammation buccale, crevasses, fissures des lèvres, yeux rouges très sensibles à la lumière. On note aussi une grande fatigue. Une carence en vitamine B1 indique généralement une carence plus générale en vitamines du groupe B, notamment B1 et B3.

Pas de toxicité à hautes doses.

Sources

Elle est en partie produite par la flore intestinale, mais en quantité insuffisante pour les besoins journaliers.

On en trouve dans la viande, le poisson, les légumes et les légumineuses. Des aliments intéressants qui en contiennent sont le soja, la levure, le concombre, les œufs, le porc, le maquereau, le hareng, la laitue, les noisettes, les asperges, le maïs, les bananes, les kakis, le gombo (plante tropicale), les blettes à carde, les haricots verts, les légumes verts feuillus, les tomates, les champignons et les amandes.

 

*AJRs: Apports Journaliers Recommandés

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