Vitamin B2, also known as riboflavin, is an important nutrient for maintaining a healthy body. It is part of enzymes that are involved in metabolism and is necessary for the metabolism of carbohydrates, proteins, and fats.
Functions of vitamin B2:
- Regulates the production of energy in the cells of the body
- Participates in the synthesis of hemoglobin (the main component of red blood cells)
- Helps improve vision and skin health
- Helps form antioxidants in the body that protect cells from damage by free radicals.
- Participates in the formation of the nervous system and helps improve cognitive function
The daily requirement of vitamin B2 for adults is about 1.3 mg. Women during pregnancy and while breastfeeding may have a higher need for vitamin B2.
Good sources of vitamin B2 are:
|Food||Vitamin B2 (mg)||% Daily Value|
|Beef liver, pan-fried (3 oz)||3.9||300%|
|Lamb, cooked (3 oz)||0.4||31%|
|Milk, whole (1 cup)||0.4||31%|
|Mushrooms, grilled (1 cup)||0.4||31%|
|Spinach, boiled (1 cup)||0.4||31%|
|Almonds, roasted (1/4 cup)||0.3||23%|
|Greek yogurt, plain (1 cup)||0.3||23%|
|Soybeans, boiled (1 cup)||0.3||23%|
|Beef, cooked (3 oz)||0.2||15%|
|Egg, hard-boiled (1 large)||0.2||15%|
|Chicken, cooked (3 oz)||0.2||15%|
|Quinoa, cooked (1 cup)||0.2||15%|
|Mussels, cooked (3 oz)||0.2||15%|
|Cottage cheese (1 cup)||0.1||8%|
|Broccoli, boiled (1 cup)||0.1||8%|
Note: Percentages are based on the recommended daily value of vitamin B2 for adults, which is 1.3 mg for men and 1.1 mg for women. Please note that percentages may vary depending on age, gender, and other factors.
Lack of vitamin B2 in the body can lead to symptoms such as dry skin, lip and tongue, visual disturbances, fatigue, poor appetite and digestion.
Although vitamin B2 deficiency is quite rare, some people may have an increased need for it, such as pregnant and nursing women, people who drink alcohol, people with bowel disease, or those undergoing regular hemodialysis therapy. Supplementation of vitamin B2 may be necessary in these cases
Some interesting facts and research related to vitamin B2:
- Vitamin B2 was discovered in 1920 by Swiss scientist Richard Kunz. He isolated riboflavin from milk and called it “vitamin G.”
- Vitamin B2 plays an important role in energy production in cells, especially in the mitochondria, the organelles that perform the function of energy production.
- Some studies have shown that taking vitamin B2 can help prevent migraines. In one study, participants who took extra doses of vitamin B2 noted a decrease in the frequency and intensity of migraines.
- Vitamin B2 may also help prevent cataracts, although the mechanism of this action is not yet fully understood. One study showed that women who took high doses of vitamin B2 had a 30 percent lower risk of developing cataracts.
- Women who take oral contraceptives may have vitamin B2 deficiencies. One study showed that women taking oral contraceptives had significantly lower vitamin B2 levels than women not taking contraceptives.
- Vitamin B2 can interact with other vitamins, such as vitamin B6 and folic acid, to ensure optimal health. Vitamin B2 is involved in converting folic acid to its active form and also helps vitamin B6 perform its function in the body.
In general, vitamin B2 has many important functions in the body and plays an important role in maintaining healthy eyes, skin, nervous system, and blood. Vitamin B2 also helps in converting food substances into energy, which is especially important for people with active lifestyles.
Meat, fish, milk and dairy products, eggs, nuts, green vegetables, and grains are good sources of vitamin B2. People who are watching their diet or are deficient in vitamin B2 may consider taking additional vitamin complexes.
However, do not overdo vitamin B2, as an excess can cause unwanted side effects such as diarrhea, nausea, lethargy, and irritability. It is best to watch your nutritional balance and consume vitamin B2 in the recommended doses. If you have any diseases or health problems, be sure to consult your doctor before starting to take additional vitamins or changing your diet.