Healthy Foods and Vitamins

Where is Vitamin B2 Found

Sources of Vitamin B2

You must eat a balanced, healthy diet to obtain a sufficient amount of vitamin B2. The following table shows the daily value of vitamin B2 in some foods, which is the ratio between the amount of vitamin B2 present in 100 grams of some foods to the daily recommended amount of vitamin B2. B2:

Vitamin B2 is also found in some other foods, such as: fish, meat, kidneys, liver, and poultry. Such as turkey and chicken, dairy products, whole grain bread, wheat bran, yeast extract, asparagus, artichoke, cayenne pepper, raisins, seaweed, white beans, lima beans, peas, molasses, walnuts, and parsley. squash, rose hips, sweet potatoes, sage, and cruciferous vegetables; Such as broccoli, Brussels sprouts, spinach , wild chicory, and watercress.

Where is vitamin B2 found

It is worth noting that vitamin B2 is sensitive to light and susceptible to damage, and because it is a water-soluble vitamin, the process of cooking food may cause its loss.

Boiling foods that contain this vitamin may lead to its loss at twice the rate compared to cooking it by steam or microwave, and grain products do not naturally contain riboflavin. Riboflavin is sometimes added during the manufacturing process. Bread or cereals are often fortified with it, and it may also be found in food colorings and candy.

Vitamin B2 is known as riboflavin, and it is one of the group of vitamin B complexes that dissolve in water, and it can only be stored in the human body in small quantities.

Therefore, it must be obtained from food on a daily basis, and it is worth noting that it is an enzyme companion that helps the body liberate energy from carbohydrates , and also contributes to the process of dissociation of amino acids and fatty acids.

It is worth noting that vitamin B2 is involved in the process of breathing, the formation of red blood cells, the production of antibodies, regulating the process of human growth and reproduction, and regulating the activity of the thyroid gland . It is also necessary for healthy skin, nails, and hair growth.

Vitamin B2 Deficiency

Vitamin B2 deficiency, or what is called Ariboflavinosis, is a rare occurrence on its own, and is most often simultaneous with a deficiency of some other water-soluble vitamins.

It is worth noting that there are no cases of poisoning with this vitamin. This is because it is a water-soluble vitamin, and therefore excess amounts of it are excreted through the urine.

Although the deficiency of this vitamin is uncommon; Because of its availability in many different foods, a significant decrease in its levels in the body may lead to the occurrence of some symptoms, including:

Benefits of Vitamin B2 According to the Degree of Effectiveness

Alleviating vitamin B2 deficiency and reducing the risk of developing it: Taking vitamin B2 can increase its levels in the body in adults and children who suffer from its deficiency in their bodies.

It helps reduce the risk of cataracts: (Cataracts); Taking vitamin B2 along with other nutrients is important for the normal vision process.

Studies also indicate that vitamin B2 may help reduce the risk of developing cataracts, which is damage to the lens of the eye that may lead to blurred vision, as a study published in Ophthalmology magazine in 2000, and it was conducted on 2,900 people between the ages of 49 and 97 years, showed that the lack of nutrients affects the central part of the lens of the eye. Consuming protein, vitamin A , niacin, thiamin, and vitamin B2 may help reduce the risk of cataracts.

It helps lower homocysteine ​​levels in the blood: (Homocysteine); Some people suffer from high levels of homocysteine ​​in the blood, and their inability to convert it into the amino acid methionine.

The risk of developing this condition may increase from a lack of vitamin B2 levels in the body, as taking riboflavin for 12 weeks may help reduce homocysteine ​​levels by up to 40%. % in some people with this condition, and taking anti-epileptic drugs may also lead to high levels of homocysteine ​​in the blood, and taking vitamin B2 with vitamin B6 and folic acid may help reduce homocysteine ​​levels by 26% in those who suffer from its elevation due to taking anti-epileptic drugs. It is worth noting that high levels of homocysteine ​​in the blood are associated with an increased risk of high blood pressure.

Therefore, taking vitamin B2 supplements may help reduce blood pressure levels by reducing the concentration of homocysteine, especially in those who suffer from a genetic mutation that causes a defect in the MTHFR enzyme that contributes to the process of converting homocysteine ​​to methionine, but this benefit still needs more evidence to confirm its effectiveness. Vitamin B12 for her.

It contributes to reducing the incidence of migraines: Vitamin B2 may have an effect on the way cells use energy, thus reducing the pain resulting from migraine attacks.

A review of several studies published in the International Journal for Vitamin and Nutrition Research in 2015 showed that taking Vitamin B2 supplements can reduce the frequency and duration of migraine attacks without any serious side effects, however there is insufficient evidence to make recommendations regarding the use of vitamin B2 as a treatment for migraine attacks.

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I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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