We all know that vitamins are essential to living strong, stay healthy & active. There are numerous sources of vitamin B2 that do a lot of good for the body. The foods rich in vitamin b2 are responsible for the cell production & it breaks down food so you can utilize the energy for daily life.

What is Vitamin B2

Vitamin B2 is also known as riboflavin. It is one among the list of B-complex vitamins. Similar to other B vitamins, Vitamin B2 plays a major role in the energy production.food sources of vitamin b2

Riboflavin foods A water-soluble vitamin is B2 that flushes out of the body every day, so it should be restored daily. The best method to attain this vitamin is by consuming foods that are rich sources of vitamin B2.

Benefits of Vitamin B2

The following are the benefits of Vitamin B2:

  • Riboflavin is a vitamin b2 that is required for growth & overall health. It assists the body to break proteins, carbohydrates and fats that produce energy, & enables the flow of oxygen to the body.
  • Vitamin B2 or Riboflavin is used for the development & skin functioning, lining the digestive tract, blood cells & other vital organs.
  • For best eye vision, Vitamin B2 is essential. This vitamin is required to protect glutathione, a vital antioxidant for the eye.
  • The intake of supplements containing niacin and riboflavin helps in preventing cataracts.
  • The levels of chemicals, vitamins & minerals in bloodstream appear to be dependent on the b2 vitamin healthy levels.
  • Vitamin B2 is also important for pregnancy health. The deficiency of riboflavin can be a factor in causing preeclampsia, a situation that causes blood pressure during late pregnancy.
  • People suffering from migraines can consume the doses of B2. Intake of high doses of riboflavin helps in reducing the migraine problem.

                                                                    { Also Read: Sources of Vitamin B12 }

Why vitamin B2 is need

  • Vitamin B2 is helpful in the breakdown of fats, proteins & carbohydrates. It plays a major role in maintaining the body's energy supply.
  • Riboflavin assists in converting carbohydrates into ATP (adenosine triphosphate). The human body produces adenosine triphosphate from food, & ATP produces energy as the body needs it.

Also, vitamin B2 is vital for:

  • Maintains the membranes of mucous in digestive system
  • Maintains the liver healthy
  • Keeps the eyes, muscles, nerves & skin healthy
  • Converts tryptophan into niacin
  • Absorbing & activating iron, folic acid, as well as vitamins B1, B3 and B6
  • The production of Hormone by adrenal glands
  • Prevents cataracts development
  • The development of Fetal, particularly in the areas where the deficiency of vitamin is common

Sources of  Vitamin B2 include:

The foods rich in riboflavin :

  • Fish, Meat & dairy products provide vitamin B2.
  • Meat, Fish & poultry, like chicken, turkey, beef, liver and kidneys
  • Dairy products
  • Eggs
  • Cayenne
  • Asparagus
  • Avocados
  • Artichokes
  • Currants
  • Kelp
  • Fortified cereals
  • Molasses
  • Lima beans, navy beans, and peas
  • Mushrooms
  • Parsley
  • Nuts
  • Rosehips
  • Pumpkins
  • Sage
  • Cruciferous vegetables, like Brussels sprouts, broccoli, dandelion greens, spinach and watercress
  • Sweet potatoes
  • Yeast extract
  • Whole-grain bread, augmented bread, & wheat bran

How much vitamin B2 do we need?

  • As per the experts, it is recommended that for Men aged 19 years the quantity of vitamin B2 consumption is over 1.3 milligrams daily, and for women, it is 1.1 milligram. At the time of pregnancy, women must consume 1.4 milligrams, & while breastfeeding, 1.6 milligrams daily.

Vitamin B2 deficiency

The deficiency of Vitamin B2 is a major risk when the diet is poor, as body excretes vitamins continuously. An individual with B2 deficiency lacks other vitamins as well. Basically, there are two types of riboflavin deficiency:

  • Primary riboflavin deficiency is seen if there is a lack of Vitamin B2 in individuals diet.
  • Secondary riboflavin is seen, when the intestines are unable to absorb the vitamin properly, or the human body is able to use it.

The deficiency of Riboflavin is also called as ariboflavinosis.

Signs and symptoms of deficiency include:

The following are the signs and symptoms of Vitamin B2

  • The deficiency of vitamin B2 leads to mouth ulcers & other issues.
  • Cracks at the corners of the mouth or Angular cheilitis
  • Dry skin
  • Cracked lips
  • Inflammation of the tongue
  • Swelling of the lining of mouth
  • Red Lips
  • Scrotal dermatitis
  • Sore throat
  • Iron-deficiency anemia
  • Fluid in mucous membranes
  • Eyes can be sensitive to bright light, & they can be itchy, bloodshot or watery
  • The consumption of an excess amount of alcohol leads to the risk of vitamin B deficiency.

The sources of vitamin B2 helps in curing the aforementioned signs and symptoms.

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