Vitamins and minerals have an essential role in the proper functioning of your body. Vitamin B2 belongs to the B-group of vitamins. In this article we will focus on vitamin B2, its benefits, recommended daily allowances and the consequences of a deficiency. We will also tell you which foods contain this vitamin so that you can consume an adequate amount.
What is vitamin b2?
Discovered in 1920, vitamin B2 riboflavin is a water-soluble vitamin, i. e. it is soluble in water and is therefore not stored in the body. It is naturally present in a large number of foods and is one of the B vitamins (along with vitamin B1, vitamin B3, B5, B6, B8, B9 and B12) which are all water-soluble vitamins and each play a different role in our bodies.
In medicine, riboflavin is frequently used to combat migraine and does not require a prescription as it is considered one of the safest drugs available according to the World Health Organisation.
It is also used as a food colouring for its yellow colour in some food preparations where it appears as "E101i: yellow colour".
The benefits of vitamin
Vitamin B2 plays an essential role in the proper functioning of our body:
- It fights against cell oxidation and helps the regeneration of muscle tissue, skin and mucous membranes.
- Helps in the production of energy. It helps to convert macronutrients (carbohydrates, fats and proteins) into the energy your body needs.
- Helps make red blood cells and hormones.
- Helps activate vitamin B6 and vitamin B9
Recommended dietary allowance
The recommended daily intake of riboflavin in France by the National Agency for Food, Environmental and Occupational Health Safety (ANSES) is 1. 4 mg/day for a healthy adult. This figure can vary from 0. 8 mg/day for a child aged between one and three years to 1. 8 mg/day for a breastfeeding woman. Adolescents over 16 years of age need 1. 5 mg/day for women and 1. 8 mg/day for men.
When doing regular, intense physical activity, increasing your recommended nutrient intake by 1 mg/day (a total of 2. 4 mg/day for a healthy adult) can help your muscle recovery.
What foods are rich in vitamin B2?
Vitamin B2 riboflavin is one of the most abundant vitamins in our diet. You can find it in various food sources such as plant foods (soybeans, wheat germ and green leafy vegetables) as well as in meat, offal, fish, eggs and dairy products.
The richest everyday food sources of vitamin B2 (content per 100 grams) are:
- cooked lamb's liver 4. 3 mg
- brewer's yeast 4 mg
- cooked beef kidneys 3 mg
- poultry liver 2. 4 mg
- knuckle of ham 1. 8 mg
- cooked squid 1. 7 mg
- dry goat's cheese 1. 2 mg
- almonds 1 mg
- wheat germ 0. 6 mg
- Camembert cheese 0. 6 mg
- hard-boiled eggs 0. 5 mg
- green chicory 0. 5 mg
Other foods with a high riboflavin content are soya, pork, mackerel, herring, whiting, milk, cottage cheese, spinach, lettuce and certain cereals and legumes. These vitamin-rich foods should be favoured to obtain the necessary intake.
The consequences of a deficiency
First of all, it is important to know that if you have a relatively balanced diet, your chances of having a riboflavin deficiency are very low. However, skin and mucous membrane damage can occur if a deficiency persists for several months.
Pregnant women, for whom a slightly higher than average intake is sometimes recommended, need to pay particular attention to their riboflavin intake. If they consume much less than the recommended 1. 6 mg/day for a prolonged period, the risk of malformation of their child may increase.
So far, there is no scientific evidence that too much riboflavin can be harmful to health (even for pregnant women) because it is less water soluble than other B vitamins and its absorption becomes less efficient as the amounts consumed increase.
Tips for increasing your intake
Adding offal, fish (such as mackerel, herring and whiting) and cheese (such as goat's cheese, Camembert or Roquefort) will help to increase your riboflavin intake.
However, as we have seen, very few people are deficient in this vitamin because the sources, both plant and animal, are varied. So make sure you eat a varied and balanced diet and you won't have to worry about your intake of riboflavin or other vitamins and minerals (e. g. calcium, vitamin B1 and vitamin B3) which are essential for your health.
