Vitamin B2
Vitamin B2

Vitamin B2 Food Sources and 7 Benefits for The Body

Vitamin B2 or also known as Riboflavin is one of the eight vitamins included in the vitamin B complex.

The function of this vitamin is closely related to normal cell growth and work, which is in charge of converting carbohydrates into ATP or adenosine triphosphate, which is used as an energy source for muscles.

This is what makes Vitamin B2 important to support your daily health. Not only that, there are many other Vitamin B2 benefits. What are the benefits?

The following we will discuss more about the Vitamin B2 benefits, as well as what foods are Vitamin B2 sources.

Let’s read the information below!

Food Sources Rich in Vitamin B2

Every day, the human body removes Vitamin B2 from the body because of the nature of this vitamin which is easily soluble. That’s why it is highly recommended to consume foods rich in Vitamin B2 every day so that the body’s nutrients are met.

Fortunately, there are very rare cases of Vitamin B2 deficiency because the sources are so many and easy to find. The following is a list of food sources that have a high content of Vitamin B2:

  • Chicken liver and meat
  • Poultry
  • Salmon
  • Egg
  • Dairy products
  • Nuts
  • Green vegetables such as spinach, broccoli, and kale
  • Soybeans and their products including tempeh, tofu, soy milk, and oncom
  • Mold
  • Seaweed
  • Whole Grain
  • Sweet potato
  • Raisins

After knowing what foods are rich in Vitamin B2, it is also important to know what the right Vitamin B2 dose is per day. This is to prevent Mama from lacking and excess Vitamin B2.

Total Daily Vitamin B2 Intake by Age and Gender

Every day the body needs the Vitamin B2 intake in the right dose, no more and no less. The amount of Vitamin B2 needed per day is very dependent on gender and age.

Based on the guidelines for the Nutritional Adequacy Ratio (RDA), the following is the amount of Vitamin B2 that needs to be met every day:

  • Male older persons: 1.4-1.6 mg
  • Woman: 1.2-1.4 mg
  • Infants and children: 0.3-1.1 mg
  • Woman pregnant: about 1.7 mg
  • Breastfeeding mothers: about 1.8 mg

Although only needed in small amounts, Vitamin B2 has a very important function of the health of the body. This is because the body cannot produce Vitamin B2 on its own, so to meet the Vitamin B2 intake is to consume the foods recommended above.

Vitamin B2 Benefits for Body Health

As previously stated, the Vitamin B2 function is closely related to the normal growth and functioning of body cells, and also converts carbohydrates into adenosine triphosphate (ATP) which is used as an energy source for muscles.

Not only that, here are seven Vitamin B2 benefits that are beneficial for current and long-term health:

1. Increase energy

Vitamin B2 helps break down protein into fats, amino acids, and carbohydrates in the form of glucose. Furthermore, the glucose will be used by the body as an energy reserve. That is why someone who is deficient in Vitamin B2 has a physically weaker look.

This is because the molecules contained in food cannot be digested properly. This causes the body to lack energy.

2. Maintain healthy hair and skin

One of the Vitamin B2 benefits that is equally important is maintaining collagen levels in the body.

Collagen is needed by the body to maintain skin structure and maintain healthy hair. When Mama meets the Vitamin B2 needs in the body, then the skin can be maintained by staying young and avoiding the problem of the appearance of fine lines and premature aging.

3. Prevent cataracts

As a long-term function, consuming foods that contain lots of Vitamin B2, can prevent you from developing cataracts.

This is because the main Vitamin B2 benefits, one of which is maintaining eye health by protecting an important antioxidant in the eyes, namely glutathione.

In addition to eating foods rich in Vitamin B2, giving supplements that have been recommended by doctors are also needed to reduce the risk of cataracts when you feel that you are deficient in Vitamin B2.

4. Maintain the health of the womb

Lack of vitamin B2 intake for pregnant women can trigger preeclampsia, which is a condition of increased blood pressure that usually occurs when the womb enters the 20th week. That’s why it is very important for pregnant women to consume nutritious foods, especially those rich in Vitamin B2 so that the condition of the womb remains healthy.

5. Prevent cancer

Studies prove that Vitamin B2 is beneficial in preventing cancer. The basis of the theory is that Vitamin B2 can protect cellular DNA from damage from cancer-causing agents, such as cigarette smoke.

Given the Vitamin B2 role in stabilizing the DNA structure of cells, scientists believe that certain cancers, such as esophageal and cervical cancer, can be avoided.

6. Overcoming migraines

According to the National Institutes of Health, Vitamin B2 holds great promise as a potent treatment for migraine headaches.

Migraines are caused by an imbalance of brain chemicals or changes in the brain stem. Vitamin B2 is able to overcome the imbalance by increasing breathing and producing energy in the mitochondria of brain cells.

7. Regulate homocysteine (Amino Acid)

Homocysteine is an amino acid compound found in the blood. High or excess homocysteine levels are known as hyperhomocysteinemia.

This excess amino acid condition can be detrimental to the body, such as the risk of causing stroke, dementia, and heart attacks. Vitamin B2 supplements taken every day can reduce homocysteine levels by up to 40 percent.

Decreased homocysteine can reduce the risk of neurocognitive disorders, such as Alzheimer’s disease, Parkinson’s disease, vascular dementia, epilepsy.

Thus ,some information about the benefits and what foods are rich in Vitamin B2. Vitamin B Complex, which has a vital role in the body. Starting from maintaining eye health, relieving migraines, protecting the health of the womb, and so on.

An easy way to meet the Vitamin B2 intake is to consume foods that are rich in Vitamin B2 content and can also be supported by Vitamin B2 supplements recommended by doctors.


Last Updated on September 21, 2022 Reviewed by Market Health Beauty Team