Vitamin B2 (Riboflavin): Best 10 Sources, Benefits, RDA, Causes of deficiency

Vitamin B2 is also known as riboflavin. It is a water-soluble vitamin. Just like B1 (Thiamine) B2 also acts as a coenzyme in energy production.

It acts as an essential component of two major Coenzymes Flavin Mononucleotide (FMN) and flavin Adenine Dinucleotide. Its facilitate cellular energy production.

Sources of Vitamin B2

All below values are per 100 grams.

• Mustard seed

0.55 mg (17 % of Daily value)

• Niger seed

0.35 mg (10 % of Daily value)

• Green gram

0.27 mg (8.4 % of Daily value)

• Horse gram

0.24 mg (8 % of Daily value)

• Garlic

0.25 mg (7.8 % of Daily value )

• Coriander seed

0.23 mg (7.1 % of Daily value)

• Mushroom

0.17 mg ( 5.3 % of Daily value)

• Cabbage

0.16 mg (5 % of Daily value)

Almond

0.15 mg (4.68 % of Daily value

• Milk (whole)

0.13 mg (4% of Daily value)

• Ground nut

0.12 mg (3.75 % of Daily value)

• Brinjal

0.12 Mg (3.75 % of Daily Value )

• Egg

0.19 mg (3.43 of Daily value )

• Gingly seed

0.10 mg (3.12 % Of Daily value)

Benefits of Vitamin B2

• Energy production

Just like vitamin B1 ( thiamine) Riboflavin (Vitamin B2) also acts as a coenzyme. It takes part in carbohydrate, protein, and lipid metabolism to produce energy.

• Prevent anemia

Riboflavin is involved in red blood cell production. It also aids in iron absorption. Therefore sufficient amount of Riboflavin prevents anemia. Improving the amount of riboflavin in the body can increase circulating hemoglobin and increase red blood cell production.

• Healthy hair and skin

Riboflavin maintain the collagen level in the body. collagen is a protein found in skin and hair.

• Prevent Migraine

Riboflavin deficiency cause headache and migraine. Maybe mitochondrial dysfunction is the cause of some type of migraine.

Riboflavin is required for mitochondrial function. By correcting the function of mitochondria riboflavin prevent migraine.

• Healthy vision

Vitamin B2 (riboflavin) protects the eye from cataracts. Deficiency of riboflavin a precursor of FAD is associated with cataracts. More research is required.

• Defense against cancer

Riboflavin prevents the damage of DNA. Which is caused by a carcinogenic agent. The relation between riboflavin and cancer remains conflicting.

Some studies showed that overdose of riboflavin causes Lung cancer. Some of them show that there is no relation between riboflavin intake and lung cancer. It required more study.

• Act as antioxidant

Free radicals are responsible for many chronic diseases. To reduce the stress of free radicals we need to increase the potential of antioxidants.

Some antioxidants like Vitamin C, Vitamin E, and Vitamin A riboflavin also act as antioxidants. It may have an independent antioxidant action or as a component of the glutathione redox cycle.

RDA of Vitamin B2

The following table shows the recommended dietary allowances of Vitamin B2 for men, women and children as per their type of work and age group

Symptoms of Vitamin B2

• Sore throat
• Anemia
• Fatigue
• Skin inflammation
• Inflamed mouth and tongue
• Mouth or lip sores and cracks
• Fatigue
• Sluggish metabolism
• Nerve damage
• Photophobia
• Inhibition of mental development of children
• Congestion of mucus membrane

Causes of Deficiency

• 50 % of B2 is destroyed when exposed to direct sunlight.
• Chronic alcoholism
• Tea and coffee consumption
• Use of diuretics
• Depression
• Malabsorption disorder

Also read: Top 20 Iron Rich Foods

Also Read: Vitamin B12- 10 best natural sources and advantages