Benefits and sources of vitamin B2

Vitamin B2 (Riboflavin): Benefits and Sources

Health Benefits of Vitamin B2

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a crucial role in maintaining overall health. Here are its primary benefits:

1. Energy Production

• Helps break down carbohydrates, fats, and proteins into energy.
• Plays a key role in the electron transport chain, supporting ATP production.

2. Cellular Function & Growth

• Essential for cell growth, development, and function.
• Helps maintain healthy skin, eyes, and nervous system.

3. Antioxidant Support

• A component of glutathione reductase, an enzyme that fights oxidative stress.

4. Red Blood Cell Formation

• Helps in the production of healthy red blood cells, which carry oxygen throughout the body.

5. Supports Eye Health

• May reduce risk of cataracts and support overall visual function.

6. Metabolism of Other B Vitamins

• Helps activate vitamin B6 and convert tryptophan into niacin (vitamin B3).

Top Dietary Sources of Vitamin B2

You can get riboflavin from both animal and plant sources:

 Animal Sources:

• Liver (beef, chicken): Extremely rich source
• Eggs
• Milk and dairy products (cheese, yogurt)
• Lean meats (beef, pork)
• Fish (salmon, mackerel)

 Plant-Based Sources:

• Green leafy vegetables (spinach, kale, collard greens)
• Almonds
• Mushrooms
• Legumes (lentils, chickpeas)
• Whole grains and fortified cereals
• Enriched bread and pasta

RDA (Recommended Daily Allowance)

Deficiency Symptoms

While rare in developed countries, deficiency can lead to:

• Cracked lips or mouth corners
• Sore throat
• Swollen or inflamed tongue
• Dry skin
• Sensitivity to light
• Fatigue