Foods rich in vitamin B2

Vitamin B2 is an essential nutrient that your body cannot make on its own, so you need to get it from your diet or supplements. Vegetarians including pregnant or lactating women and others at risk of deficiency may want to closely monitor their diets to ensure they are getting enough from food. Contains a lot of vitamin B2. This article lists the benefits, side effects, and vitamin B2-rich foods to add to your shopping list.

Vitamin B2 (vitamin B2) is a water-soluble vitamin that is involved in energy metabolism and a variety of cellular processes. It works by helping the body use other B vitamins like niacin and thiamine, so we can produce energy from the food we eat. In particular, vitamin B2 functions as a major component of two important coenzymes in the body, flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). Each coenzyme is involved in energy production, maintaining cell function, and promoting proper growth and development. They are also used to convert tryptophan to niacin and produce pyridoxal 5-phosphate from vitamin B6 foods.
Vitamin B2 is also needed to maintain normal levels of homocysteine ​​in the blood, which is an amino acid that may be implicated in the development of heart disease. It is also used to help treat lactic acidosis, a serious condition characterized by a buildup of lactate in the blood and a drop in pH levels.
A deficiency of vitamin B2 can lead to cracked and red lips, stomatitis, mouth ulcers, sore throat and even iron deficiency anemia. Because vitamin B2 supports many enzymes with different daily functions in the body, a deficiency can lead to health problems. Animal studies have shown that brain and heart disorders and some cancers can develop as a result of long-term vitamin B2 deficiency.
Vitamin B2 is a water-soluble vitamin that is well regulated by the body, usually used immediately and is not stored in the body, as excess is excreted in the urine, so it is very rare. Overdose occurs and usually occurs only with vitamin B2 injections or supplements, an excess of vitamin B2 can cause bright yellow urine.
Studies show that vitamin B2 can help promote heart health, prevent migraines, and even protect against cancer. And best of all, this essential vitamin is found in many foods that contain vitamin B2, such as meat, dairy, eggs, and some vegetables, making it easy to meet your needs.

Beef and beef liver: Every 100g of beef contains 0.9mg of vitamin B2; Beef liver - 3 ounces: 3 milligrams (168 percent DV) Tofu: For every 100g of tofu contains 0.4 mg of vitamin B2, many soy products are higher in vitamin B2: 79% of the DV in one cup of milk 16 oz (453.59g) soybeans, 46% DV in 1 cup tempeh, 38% DV in 1 cup green soybeans. Milk: Every 100g of milk contains 0.2mg of vitamin B2. More milk has higher vitamin B2: 44% DV in 1 cup nonfat yogurt, 32% DV in 1 cup skim milk, 22% DV in 4oz low-fat cottage cheese. Salmon: 100g of salmon contains 0.5mg. Many fish and seafood are also rich in vitamins: 48% DV in 20 young mussels, 40% DV in 6oz tuna fillet, 29% DV in 3oz oysters. Mushrooms: Every 100g of mushrooms has 0.5mg of vitamin B2. Many types of mushrooms are high in vitamin B2, such as portabella mushrooms (38% DV in 1 cup), crimini mushrooms (33% DV in 1 cup crimini mushrooms), 23% DV in 1 cup oyster mushrooms. Minced lean pork: 0.3mg of vitamin B2 for every 100g of lean pork, other pork products high in vitamin B2 such as grilled lean ham (36%DV in 1 cup of meat), 35% DV in style ribs country, 25% DV in 3oz pork loin. Spinach : every 100g of vegetables contains 0.2 mg of vitamin B2, in addition there are many vegetables containing vitamin B2 such as beets (32%DV in 1 cup of vegetables), 19% DV in 1 cup of asparagus, 18 % DV in 1 cup of peas. Almonds: every 100g of almonds contains 1.1mg of vitamin B2, there are many nuts and water with higher vitamin content such as chestnuts (11%DV in 10 chestnuts), 11 DV in 1 cup of coconut water, 8% DV in 1oz of dried sunflower seeds. Avocado: 100g of avocado contains 0.1mg of vitamin B2, many fruits contain vitamin B2 such as bananas, grapes (8% DV in each cup of banana and grapes), 6%DV in 1 cup of oranges. Eggs: every 100g of eggs contains 0.5mg of vitamin B2

3.1. May protect against cancer Cancer is a big problem in the United States and around the world. In fact, an estimated 1.7 million people will be diagnosed with cancer in the United States, and more than 600,000 will die from the disease in 2018 alone, although it's clear that eating more cancer-fighting foods Cancer can have a big impact on reducing cancer risk, some studies also show that eating a few foods that contain important vitamin B2 may also protect against cancer development and growth. .
For example, one study has shown that consuming more vitamin B2 is associated with a reduced risk of colorectal cancer, especially in people with the methylenetetrahydrofolate (MTHFR) TT genotype, which is a specific gene. may be involved in folate conversion. Meanwhile, another small study analyzed the attractiveness of people in certain regions of Iran and concluded that a vitamin B2 deficiency may be associated with nearly twice the risk of developing esophageal cancer. .
3.2. Give Migraine Relief Migraine is a type of recurrent headache that is often accompanied by symptoms such as pain, dizziness, discomfort, and sensitivity to light or sound. Although often treated with over-the-counter medications and lifestyle changes, some research indicates that eating more foods containing vitamin B2 can also help ease and reduce the duration and severity of symptoms. the symptoms.
A review of 11 articles concluded that vitamin B2 supplementation was effective in reducing the duration and frequency of migraine symptoms with minimal risk of side effects. Another study had similar findings, showing that taking high doses of vitamin B2 halved the frequency of migraines and reduced the need for medication after only about three months of treatment.
3.3. Maintain healthy hair and skin As the most abundant protein in the body, collagen makes up a large part of your muscles, skin, bones, joints, hair, and nails. Because vitamin B2 plays a role in regulating collagen levels in the body, including plenty of vitamin B2-rich foods in your diet can help keep your hair and skin healthy.
Studies show that collagen can help improve skin elasticity and moisture. Research has also shown that collagen may also benefit hair health, with one animal model reporting that collagen was effective in promoting hair growth in mice.
3.4. Promotes Heart Health One of the most impressive benefits of vitamin B2 is its powerful effect on heart health. Vitamin B2 works by regulating levels of homocysteine, an amino acid found throughout the body. As homocysteine ​​builds up in the blood, which can cause arteries to narrow and increase the risk of heart disease, it's important to keep homocysteine ​​levels under control.
Several studies have demonstrated the direct impact that vitamin B2 can have on heart health. For example, an animal model published in the journal Heart International showed that vitamin B2 treatment improved heart function in rats with diabetic heart failure. Meanwhile, other studies have also found that vitamin B2 deficiency is more common in people with heart disease and that a deficiency may be associated with a higher risk of congenital heart defects.
3.5. Act as antioxidants Antioxidants are compounds that help neutralize free radicals and protect against cell damage to keep your body healthy. Research also shows that antioxidants can play an important role in preventing disease and reducing the risk of chronic diseases like cancer and heart disease.
Although micronutrients like vitamin C are better known for their antioxidant properties, vitamin B2 can also act as an antioxidant helping to reduce oxidative stress and promote better health. In particular, studies show that vitamin B2 prevents lipid peroxidation and reperfusion oxidative damage, both of which can damage your cells and contribute to chronic disease.

A deficiency in this important vitamin can have serious health effects. However, vitamin B2 deficiency alone is rare. Instead, vitamin B2 deficiencies often go hand-in-hand with deficiencies in other water-soluble vitamins, such as thiamine and niacin.
Alcoholics are at higher risk of deficiency due to both reduced intake and impaired absorption of vitamins. In addition, people who do not consume meat or dairy and those with dietary restrictions may be at increased risk of the disease or with those who are malnourished.
Some of the most common symptoms of vitamin B2 deficiency include:
Sore throat Cracking lips and corners of the mouth Swelling of the tongue Scaly skin Red lining of the mouth and throat Weakness Groups at higher risk of deficiency:
Vegetarians /vegetarianism due to eating less or completely eliminating dairy products and meat. Pregnant women, especially those who consume less milk (lactose intolerance) or meat, due to increased nutrient requirements with the developing fetus. Vitamin B2 levels are not usually included in routine blood tests, so it's important to talk to your doctor if you notice any symptoms or are at increased risk of vitamin B2 deficiency. Together, you can determine the best course of treatment to make sure you're getting enough vitamin B2 to meet your needs.

Because vitamin B2 is a water-soluble vitamin, there is the lowest risk of toxicity since excess amounts are excreted in the urine. In fact, one study even showed that administering 400 milligrams of vitamin B2 daily to participants, more than 200 times the recommended daily value, resulted in no negative side effects. .
While vitamin B2 supplements are available, including more vitamin B-rich foods in your diet is often a better option. These B vitamin foods not only contain trace amounts of vitamin B2, but also provide a host of other important vitamins and minerals that improve your health.
If you suspect you may have a vitamin B2 deficiency, it's best to speak with your doctor to determine the best course of treatment. Because vitamin B2 deficiencies often occur with other micronutrient deficiencies, you may also require supplementation with other B vitamins.

Reference sources: draxe.com, myfooddata.com, hsph.harvard.edu