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Riboflavin, vitamin B2, is a close relative of thiamin. It was discovered during experiments with thiamin. When food was heated, thiamin was destroyed but riboflavin was not. In the body, riboflavin is used to form a coenzyme that helps to release energy from carbohydrates and fats. This vitamin is also used in protein metabolism, helping the body to metabolize amino acids-the building blocks of protein-in the process of growth and repair. Your body needs riboflavin in amounts based on your calorie intake, .6 milligrams per 1,000 calories of food. Children and pregnant and breastfeeding women, however, need more. Riboflavin shortages, in the body can cause a disease called ariboflavinosis. The symptoms include skin problems such as scaling sores and cracks of the mouth, dim vision, and in children, slowed growth. Severe riboflavin deficiencies are rare because the vitamin is present in various foods. Yet some people may not meet their riboflavin requirement because of poor food choices. Organ meats (liver, kidney, heart) are the best sources of riboflavin. Milk and cheese are good sources as are whole-grain bread and cereals, dark-green leafy green vegetables, legumes, yeast, and eggs. Since riboflavin can be destroyed by light, store these foods in opaque containers. And, since a substantial amount of this vitamin can be lost in cooking, using a small amount of water is preferable | 
