What are the benefits of vitamin B2?
Vitamin B2, also known as riboflavin, is an essential nutrient that plays a vital role in energy production, cell growth, and overall health. By incorporating riboflavin-rich foods into your diet, you can ensure you're meeting your daily needs and supporting your well-being.
- Energy Production: it helps convert food into energy.
- Cell Growth and Function: it supports healthy cell growth and function.
- Red Blood Cell Production: it plays a role in the formation of red blood cells.
- Antioxidant Activity: it acts as an antioxidant, protecting cells from damage.
- Iron Metabolism: it aids in iron absorption and utilization.
- Maintaining Healthy Skin and Eyes: it contributes to healthy skin and vision.
For adults aged 19 to 64, the recommended daily riboflavin intake is around 1.3mg for men and 1.1mg for women. Like other B vitamins, it's water-soluble, meaning our bodies don't store it, making consistent dietary intake essential. Riboflavin can be lost during cooking, especially boiling. Steaming or sautéing may help retain more nutrients.
Where Can You Find Vitamin B2?
Ensuring we consume adequate riboflavin is key to maintaining optimal health, but where can we find it? This list will explore the diverse range of foods that provide significant amounts of Vitamin B2, empowering you to make informed dietary choices and support your overall well-being.
Animal Products: beef liver, lean beef, eggs.
Plant-Based Foods: almonds, spinach, white button and portobello mushrooms, breakfast cereals, soybeans.
Dairy Products: milk, yogurt, cottage cheese and other dairy cheeses.
Others: nutritional yeast.
According to the USDA database, a 3.5-ounce (100-gram) raw portion provides the following nutritional information:
1. Egg: 0.457mg vitamin B2
2. Beef Liver: 2.76mg vitamin B2
3. Mushroom: 0.13mg vitamin B2
4. Asparagus: 0.141mg vitamin B2
5. Milk: 0.172mg vitamin B2
6. Yogurt: 0.142mg vitamin B2
7. Salmon: 0.105mg vitamin B2
8. Spinach: 0.189mg vitamin B2
9. Chicken: 0.241mg vitamin B2
10. Brown Rice: 0.095mg vitamin B2
11. Orange: 0.04mg vitamin B2
12. Banana: 0.073mg vitamin B2
13. Avocado: 0.13mg vitamin B2
14. Grape: 0.07mg vitamin B2
15. Almond: 1.14mg vitamin B2
