Vitamin B2 – also called Riboflavin – is a full member of the “B Complex” team, which includes all other Vitamins B. In a previous article, we have already discussed vitamin B9. Let’s see today the benefits and dietary sources for vitamin B2.
Usefulness of Riboflavin
It is thanks to riboflavin that we can break down food into digestible elements. It also helps absorb other nutrients and maintain tissue. Its role extends to the nervous system and the production of energy. Vitamin B2 is also responsible for the health of the skin, hair and nails. But again we see the teamwork between the different vitamins of the B complex: for hair health for example, vitamins B1, B3, B6, B9, B12 and biotin especially play an integral role. There is also a link not yet well proven between vitamin B2 and eye health. We also know that it is a vitamin that plays an antioxidant role and helps in particular growth. With riboflavin, iron and zinc are better absorbed into the body. Many advantages indeed!
In case of deficiency, the following signs are observed:
– cracks and redness at the corners of the mouth
– painful, red and smooth tongue
– sensitivity to light
– redness of the eyelids, cornea
– lesion of the oral and genital mucosa
– Hair loss
In case of migraines, higher doses can be taken than the dose normally recommended for vitamin B2. Research shows that 400mg of riboflavin significantly decreased migraines.
Food Sources for Vitamin B2
Riboflavin is found in the following foods:
– green melasse
– Brown rice
– meat and poultry (with the lamb at the top of the list)
– wheat germs
– veal liver
In the beef instance for example, 100g gives us 171% of the recommended daily value of vitamin B2.
Some cereals are fortified with vitamin B2.
Another example: 1 cup of yogurt will give you 35% of the vitamin B2 you need per day.
Indeed, it is difficult to store large amounts of vitamin B2 so we must ensure that it is present daily in our diet. Fortunately, there are many foods that contain them. There are also: nuts, eggs, quinoa, bagels …