Vitamin B2 Importance in Healthy Lifestyle
Information about Riboflavin
Riboflavin is a water-soluble B vitamin (vitamin B2). This means that riboflavin is not stored in the body. You need to eat foods rich in riboflavin every day.
Riboflavin helps your body cells use fat, protein and carbohydrates from foods to produce energy.
Riboflavin helps in the production of niacin (vitamin B3) and pyridoxine (vitamin B6).
Vitamin B2, also called riboflavin, is one of 8 B vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein.
Top 8 Vitamin B2 Rich Foods
1) Beef liver. 3 oz: 2.9 mg (over 100% DV)
2) Lamb. 3 oz: 3.9 mg (over 100% DV)
3) Milk. 1 cup: 0.45 mg (26% DV)
4) Natural yogurt. 1 cup: 0.57 (34% DV)
5) Mushrooms. ½ cup: 0.23 mg (14% DV)
6) Spinach. ½ c: 0.21 mg (12% DV)
7) Almonds. 1 oz: 0.323 mg (19% DV)
8) Sun-dried tomatoes.
What is the deficiency of vitamin b2?
Riboflavin deficiency (called ariboflavinosis) can appear at intakes of less than 0.5-0.6 mg/day. Too little riboflavin can cause weakness, throat swelling/soreness, a swollen tongue, skin cracking (including cracked corners of the mouth), dermatitis, and anemia.
Vitamin B2, also called riboflavin, does a lot for the body. One primary role of this nutritional element is to help with energy production at a cellular level. Vitamin B2 is concentrated in major organs: the liver, kidneys and heart. It helps process nutrients in the cardiovascular system through aerobic energy production, and helps keep cells in good health. Vitamin B2 attached to proteins is often called Flavoproteins; these elements are found in heart and skeletal muscle.
Nutritional experts say the body needs a certain amount of riboflavin to stay in good health. National health agencies have identified a Daily Value or recommended daily amount for riboflavin. Here are some of the top food choices to help individuals reach this nutritional goal daily.
1.Mushrooms: Crimini mushrooms are at the top of the food chain when it comes to providing vitamin B2 for a healthy diet. Other mushroom types will carry variable amounts of vitamins and minerals; those harvesting them should always take care to select only safe, edible mushrooms for meals.
2.Meats: Although venison is a choice that ranks high in a list of riboflavin filled foods, other meats such as beef can also provide a lot of this element. Eating liver has been identified as a particular way to load up on vitamin B2 and other elements of the vitamin B complex. Lean meats are good choices for getting vitamins into your diet.
3.Spinach: In addition to a good amount of riboflavin, spinach also contains a range of other essential vitamins, as well as the antioxidants and other health benefits that you would expect from a green vegetable. To many nutritional experts, spinach is a “power food” that brings more to the table per ounce than almost any other food choice. Dietitians and trainers often recommend it for making sure that their clients get what they need out of meals.
4.Milk: Both cow’s milk and goat’s milk are significant sources of vitamin B2, as well as other parts of the vitamin B complex, along with calcium and other healthy elements. Take care to select lower fat varieties of milk for a healthier low-fat diet. Cheese is another dairy product that can add riboflavin to a meal.
5.Soybeans: Soy is another food that carries an abundance of vitamins and minerals, including riboflavin, to the dinner plate. Soy is now available in many more styles and varieties. Those who are interested in introducing this plant into their diet can choose from many products, most of them processed. It’s a good idea to read labels carefully to see which soy-based products are actually likely to be health boosters.
6.Nuts: Almonds are one kind of nut that has a significant amount of riboflavin. Other nuts and legumes are often good choices for finding what you need in the form of vitamins and minerals. Nuts are also one of the more portable foods that you can use to supplement your diet without having to refrigerate them.
7.Eggs: Eggs are another source of vitamin B2, as well as protein and many other nutrients.
The above represent some of the choices that nutritionists might recommend in order to get your daily value of vitamin B2. It’s worth looking at your existing diet to see if some of these essential vitamins are getting onto your plate. Taking time to include vitamin B2 and other similar elements can lead to some substantial health improvements in those who are vulnerable to a vitamin deficiency, because of diet or for any other reason.