Incredible Benefits Of Vitamin B2 And The Foods Contain It!

Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2

Vitamin B2, also known as riboflavin, is one of the eight B vitamins for human health. Grains, vegetables, and dairy products all contain it. It is essential for the digestion of food, the absorption of other nutrients, and the maintenance of tissues.

Vitamin B2 is a water-soluble vitamin that dissolves when it comes into contact with water. Water soluble and fat-soluble vitamins are also available. Water-soluble vitamins travel through the bloodstream, and those that aren’t required are excreted in the urine.

Since the body can only store a limited amount of vitamin B2 and supplies lose quickly, people must eat it daily.

Riboflavin is a B vitamin found naturally in some foods, added to others, and used as a supplement. The small intestine absorbs most of it.


Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2

B2 aids in the digestion of proteins, fats, and carbohydrates. The body’s energy supply needs to be maintained.

Riboflavin aids in the conversion of carbohydrates to adenosine triphosphate (ATP) (ATP). The human body generates ATP from food, and ATP generates energy as required. ATP is needed for the storage of energy in muscles.

Vitamin B is needed for the following functions, in addition to vitamin A:

  •  Maintaining the mucous membranes of the digestive system
  • Keeping the liver in good shape
  • Converting tryptophan to the amino acid niacin
  • Maintaining the well-being of the eyes, nerves, muscles, and skin
  • Steel, folic acid, and vitamins B1, B3, and B6 absorption and activation
  • The adrenal glands produce hormones.
  • Defending toward the onset of cataracts
  • Development of the fetus, especially in areas where vitamin deficiency is common.

ACCORDING TO SOME REPORTS, Vitamin B2 may help prevent cataracts and migraine headaches, but further research is required to confirm this.

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According to other reports, supplements of vitamins B2, B6, and magnesium tend to minimize the levels of abnormal organic acids in the urine in children with autism.

Which Foods Contain Vitamin B2?

Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2

B2 can be obtained from a variety of sources, including:

  • Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
  • Eggs
  • Dairy products
  • Asparagus
  • Artichokes
  • Avocados
  • Cayenne
  • Currants
  • Fortified cereals
  • Kelp
  • Lima beans, navy beans, and peas
  • Molasses
  • Mushrooms
  • Nuts
  • Parsley
  • Pumpkins
  • Rosehips
  • Sage
  • Sweet potatoes
  • Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
  • Whole-grain bread, enriched bread, and wheat bran
  • Yeast extract

Since vitamin B2 is water-soluble, so it can be lost when cooked foods. Boiling loses about twice as much B2 as steaming or microwaving.

How Much Riboflavine Do We Need Per Day?

Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2


  • 2-3 years                                                          0.5 mg / day
  • 4-8 years                                                          0.6 mg / day
  • 9-13 years                                                        0.9 mg / day
  • 14-18 years old male                                     1.3 mg/day
  • 14-18 years old women                                 1 mg/day
  • 19-65 years old male                                      1.3 mg/day
  • 19-65 years old women                                 1.1 mg/day
  • +65 years old male                                         1.3 mg/day
  • +65 years old female                                     1.1 mg/day
  • Pregnancy                                                        1.4 mg / day
  • Lactation                                                          1.6 mg / day
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Deficiency in Vitamin B2

Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2

Since the human body excretes the vitamin continuously, it is not processed; vitamin B2 deficiency is a major risk when the diet is low. An individual with a B2 deficiency is likely to be deficient in other vitamins.

Riboflavin deficiency can take two forms:

  • When a person’s diet is deficient in vitamin B2, they develop primary riboflavin deficiency.
  • Secondary riboflavin deficiency occurs when the intestines cannot absorb the vitamin adequately, the body is unable to use it, or the vitamin is excreted too quickly.

Ariboflavinosis is the medical term for riboflavin deficiency.

The following are signs and symptoms of vitamin B2 deficiency:

  • Angular cheilitis, or cracks at the corners of the mouth
  • Cracked lips
  • Dry skin
  • Inflammation of the lining of the mouth
  • Inflammation of the tongue
  • Mouth ulcers
  • Red lips
  • Sore throat
  • Scrotal dermatitis
  • Fluid in mucous membranes
  • Iron-deficiency anemia
  • Eyes may be sensitive to bright light and be itchy, watery, or bloodshot.

People who consume large quantities of alcohol are more likely to suffer from vitamin B deficiency.


Benefits Of Vitamin B2 And Which Foods Contain Vitamin B2

  • Vitamin B2 is normally thought to be healthy. An overdose is impossible since the body can only consume about 27 milligrams of riboflavin before excreting any excess in the urine.
  • However, you should consult your doctor before taking any supplements, as they should interact with other medications.
  • Supplements may interfere with other medications, and B2 supplements can reduce the efficacy of some medications, including anticholinergics and tetracycline.
  • For example, a doctor may recommend supplementation if a patient is taking a medication that inhibits riboflavin absorption.
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Drugs that may interfere with riboflavin levels in the body include:

  • Tricyclic antidepressants, such as imipramine or Tofranil
  • Some antipsychotic drugs, such as chlorpromazine or Thorazine
  • Methotrexate is used for cancer and autoimmune diseases, such as rheumatoid arthritis
  • Phenytoin, or Dilantin, used to control seizures
  • Probenecid, for gout
  • Thiazide diuretics, or water pills

Doxorubicin, a cancer-fighting drug, can deplete riboflavin levels, and riboflavin can affect how doxorubicin functions.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

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