What food source is the nutrient found in?
- milk and dairy products
- meat and eggs
- leafy, dark green vegetables
- whole-grain or enriched breads and cereals
- organ meats such as liver, kidney, and heart
- 1 cup of milk = 0.4 milligram (mg)
- 1 cup of cottage cheese = 0.37 mg
- 1 cup of yogurt = 1.6 mg
- 3-ounce pork chop = 0.24 mg
- 3 ounces of beef liver, braised = 3.5 mg
How does the nutrient affect the body?
- It helps to convert food into energy.
- It is also needed to convert an amino acid called tryptophan into niacin.
- It works closely with other B vitamins.
- It helps make red blood cells and it keeps body tissues healthy, especially the skin and eyes.
- It is key to healthy growth and development.
- It helps the body make and control certain hormones.
- adult men from age 19 to 50: 1.7 milligrams (mg)
- men older than age 50: 1.4 mg
- adult women from age 19 to 50: 1.3 mg
- women older than age 50: 1.2 mg
- pregnant women: 1.6 mg
- breastfeeding women: 1.8 mg during the first six months and 1.7 mg the next six months after the baby's birth
- dry and scaly skin, especially on the face
- cracks at the corners of the mouth
- eye disorders
- swollen tongue or gums
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Madigan, S.M., et al. (1998). Riboflavin and vitamin B-6 intakes and status and biochemical response to riboflavin supplementation in free-living elderly people. American Journal of Clinical Nutrition, Vol 68, 389-395.
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