Vitamin B2 Food Source | Nutriblog
Vitamin
B2 And Health
Riboflavin, also known as vitamin B2, is an easily absorbed,
water-soluble micronutrient with a key role in maintaining human health. Like
the other B vitamins, it supports energy production by aiding in the
metabolization of fats, carbohydrates, and proteins.
Food Best Sources Of Riboflavin.
Foods rich in vitamin B2 (riboflavin) include:
- Milk, yogurt, and cheese
- Leafy vegetables (such as spinach or kale)
- Liver, kidney, and other organ meats
- Legumes (including peas, beans, and lentils)
- Whole grains
- Mushrooms
- Almonds.
Milk And Dairy Products, Such As Yogurt, Are Good
Sources Of Riboflavin.
A lot of people think that milk and dairy products are unhealthy, but
they're also a great source of vitamin B2.
Riboflavin is an important nutrient for maintaining energy levels and
metabolism as well as ensuring your skin and nails stay healthy.
Riboflavin deficiency can lead to fatigue, dizziness, hair loss (and
fingernails peeling), night blindness, and even mental disorders like
depression.
On the other hand, consuming large amounts of riboflavin can cause
nausea, vomiting, or diarrhea. While it may not sound like a bad thing at first
glance, you might want to consider these effects before considering giving up
your favorite dairy items entirely.
You might like to read:
Meat And
Poultry Also Are Good Sources Of Riboflavin.
Meat and poultry also are good sources of riboflavin. The best sources
of riboflavin include beef, chicken, salmon, and lamb (grass-fed beef has more
riboflavin than grain-fed), beef liver, chicken liver, and wild-caught fish
like salmon, shrimp, and lobster. These foods offer the highest levels of
vitamin B2 per serving so consuming these foods regularly will allow you to
maximize your intake of this vitamin.
You might like to read:
Eggs Also
Have Small Amounts Of Riboflavin.
If you're looking for a low-cost source of riboflavin, consider adding
eggs to your diet. Eggs contain small amounts of B2 as well as other nutrients
like choline and lutein.
They are also versatile—you can scramble them, fry them, hard boil them,
soft boil them, or make an omelet with them. They're also easy to cook ahead of
time and take with you on the go, making cooking eggs a good choice if you're
short on time.
Vegetarians who don't eat animal products may want to add
riboflavin-rich foods that aren't meat sources such as eggs, dairy products, or
fortified cereals to their diet to get enough vitamin B2.
Fortified
Breakfast Cereals Are Excellent Sources Of Riboflavin.
Fortified breakfast cereals are excellent sources of riboflavin.
One cup
of fortified cereal typically contains 30-56 percent of the DV for riboflavin.
Food Serving Size Riboflavin Content (mg) Percent DV*
Total Cornflakes 1 cup 6.60 mg 382%
Raisin Bran 1 cup 0.80 mg 47%
Cheerios 1 cup 0.27 mg 16%
Mushrooms
Contain About Half The Amount Of Riboflavin As Meat.
If you’re a vegetarian, mushrooms are a great source of riboflavin.
Mushrooms contain about half the amount of riboflavin as meat, so they’re not
quite as good to eat as meat if you’re trying to get your vitamin b2 from food.
Signs Of
Deficiency And Toxicity Of Riboflavin
You may not be getting enough riboflavin if you have any of the
following symptoms:
- Dry or scaly skin
- Sore throat
- Cracks at the corner of your mouth
- Anemia (a deficiency in healthy red blood cells)
- Swollen glands
- Itchy eyes
Riboflavin toxicity is rarely reported, but possible side effects
include:
- Sensitivity to sunlight
- Itching and numbness
Deficiency can be caused by alcohol abuse, anorexia nervosa, bulimia or
other eating disorders, excessive menstruation or pregnancy, liver disease,
cancer, or malnutrition.
You are also more likely to become deficient in B2 if you use
antibiotics a lot. Fortunately for those who don't get enough B2 through their
diet alone, supplements are available.
You might like to read:
Recommended Amounts Of Vitamin B2
Recommended amounts of Vitamin B2 The
following table shows the recommended amounts of vitamin B2 for different age
groups:
Age group |
Recommended Amount of
Vitamin B2 (mg/day) |
Babies 0-6 months |
0.3 |
Infants 7-12 months |
0.4 |
Children 1-3 years old |
0.5 |
Children 4-8 years |
0.6 |
Children 9-13 years old |
0.9 |
Males 14-18 years old |
1.3 |
Females 14-18 years old |
1.0 |
Males 19-50 years old |
1.3 |
Female 19-50 years old |
1.1 |
Males 51 and over |
1.3 |
Females 51 and over |
1.1 |
pregnant woman |
1.4 |
breastfeeding |
1.6 |
FAQ About
Vitamin B2
Health Benefits Of Vitamin B2?
regulation of hormone activity
preventing skin lesions, cracking lips, and mouth inflammation (also
known as angular stomatitis)
acting as an antioxidant that protects brain cells from free radical
damage, reducing the risk for neurodegenerative diseases like Alzheimer’s and
Parkinson’s disease.
Symptoms Of Toxicity?
sensitivity to light (especially sunlight) causing burning pain in the
eyes or skin irritation, nausea, vomiting, or diarrhea.
high doses can cause yellow-orange urine discoloration that usually
disappears soon after supplementation ends; very high doses can cause nerve
damage.
Video :
The Health Benefits of Riboflavin (Vitamin B2)
Sources:
"RIBOFLAVIN", www.webmd.com, Retrieved 11-12-2019. Edited.
"Riboflavin», www.sciencedirect.com,
Retrieved 11-18-2019. Edited.
McNulty
H, Dowey RC, Strain JJ And Others (3-1-2006), "Riboflavin Lowers Homocysteine in Individuals Homozygous for the MTHFR 677C T Polymorphism", Circulation,
Issue 1, Folder 113, Page 74-80. Edited.
"Riboflavin»,
www.emedicinehealth.com, 9-17-2019, Retrieved 11-12-2019. Edited.
"Riboflavin»,
www.medlineplus.gov, 5-11-2017, Retrieved 11-12-2019. Edited.
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