Log in/RegisterVitamin B2, also known as riboflavin, is a water-soluble vitamin that is an essential nutrient for the human body
It is involved in many important processes in the body, including the metabolism of carbohydrates, fats, and proteins, as well as the conversion of food into energy. Some of the key benefits of vitamin B2 include:
Supporting healthy skin
Vitamin B2 plays a role in maintaining healthy skin, nails, and hair. It may help to prevent dry, flaky skin and promote the healing of wounds.
Boosting energy: Riboflavin is necessary for the production of ATP, the main source of energy for the body. It may help to improve energy levels and reduce fatigue.
Vitamin B2 improves immune function
Vitamin B2 is important for the proper functioning of the immune system. It may help to reduce the severity and duration of colds and other infections.
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Vitamin B2 promotes healthy eyes
Riboflavin is necessary for the production of a pigment called rhodopsin, which is important for vision. It may help to prevent cataracts and other eye disorders.
Vitamin B2 prevents oxidative stress
Vitamin B2 has antioxidant properties that protect cells from damage caused by free radicals. It also reduces the risk of chronic diseases such as cancer and heart disease.
Best sources of vitamin B2
There are many good dietary sources of vitamin B2. Some of the best sources include:
- Dairy products: Milk, cheese, and yogurt are all good sources of riboflavin.
- Meats: Organ meats such as liver and kidney are particularly high in vitamin B2. Other good sources include beef, pork, and poultry.
- Leafy green vegetables: Spinach, broccoli, and kale are all excellent sources of riboflavin.
- Nuts and seeds: Almonds, sunflower seeds, and cashews are good sources of vitamin B2.
- Eggs: Both the whites and yolks of eggs are good sources of riboflavin.
- Legumes: Soybeans, lentils, and kidney beans are all good sources of vitamin B2.
- Whole grains: Whole grains such as whole wheat, oats, and quinoa are also good sources of riboflavin.
Vitamin B2 is sensitive to light and heat, and can be easily destroyed by cooking and exposure to sunlight. It is therefore important to consume a variety of raw or minimally processed foods to ensure adequate intake of this nutrient.
Daily requirements for vitamin B2
The recommended daily intake of vitamin B2 (riboflavin) for adults is:
- 1.3 mg/day for men
- 1.1 mg/day for women
Recommended daily intake of a nutrient is the average amount needed to meet the needs of most people in a particular life stage or group. Your actual needs may be higher or lower depending on your individual circumstances.
