Riboflavin is also called as a vitamin B2. It is the most valuable vitamin for our body because it plays an important role in maintaining health quality.
It helps in boosting energy levels in our body and it also helps in our body growth and also riboflavin(Vitamin B2) improves body metabolism.
Riboflavin is a part of the vitamin B complex group and it occurs naturally in some foods such as soybeans, eggs, yogurt, mushrooms, and others it is also available in tablets or capsules to manage riboflavin(vitamin b2) levels in our body
This article is all about Riboflavin(Vitamin B2). If you want to know how it works what are the food for riboflavin(Vitaminb2) and what side effects of accessing riboflavin(Vitamin b2) then this article is only for you so let’s deep into the vitamin b2 or riboflavin world
Benefits of riboflavin(Vitamin B2)
Vitamin B2(Riboflavin) has various help benefits in improving the overall human body health but taking an adequate amount of vitamin b2 is only beneficial accessive amount of vitamin b2 can lead to diseases in our body
It helps in reducing migraine
Some studies suggest that vitamin b2(riboflavin) deficiency is related to stress and nerve inflammation and that can cause migraine and migraine-related problems
One study shows that people who take 350 milligrams to 400 milligrams of vitamin b2(riboflavin) every day for three months had decreased migraine levels
Some studies also suggest that taking a vitamin B2(Riboflavin) rich diet can help reduce many problems such as stress, anxiety, and depression that can cause in long time brain-related diseases
It may be beneficial for cancer prevention
Some research suggests that vitamin b2(riboflavin) can decrease the chances of cancer. One study from NCBI suggests that vitamin b2 supplements or diet can decrease the chances of colorectal cancer (CRC)
It protects our vision
A vitamin b2(Riboflavin) rich diet can also reduce the chances of eye-related diseases such as cataracts, blurred vision, or double vision
A diet with riboflavin contains such minerals or elements that are beneficial for eye health and it also reduces eye redness and dry eyes
It also helps in preventing anemia
Riboflavin has some magical power to increase the absorption of iron. Some studies suggest that children who suffer from anemia due to improper vitamin b2 or riboflavin
Riboflavin food sources
- Nuts and seeds: Almonds, cashews, walnuts
- Dairy products: Curd, yogurt, and cheese
- Green vegetables: Kale, spinach, broccoli
- Fish: Salmon, tuna
How much riboflavin per day
This data is based on a scientific basis(National Institute of Health). If you have low vitamin b2(riboflavin) then this recommended dose helps you a lot but taking vitamin b2 is under the eye of health experts
| Age (male and female) | Recommended Doses |
|---|---|
| Birth to 6 months | 0.2 mg to 0.3 mg |
| 7 to 12 months baby | 0.2 mg to 0.4 mg |
| 1 years to 3 years | 0.3 mg to 0.5 mg |
| 4 year to 7 years | 0.4 mg to 0.6 mg |
| 8 years to 10 years | 0.5 mg to 0.8 mg |
| 11 years to 13 years | 0.6 mg to 0.9 mg |
| 14 years to 18 years | 0.8 mg to 1 mg |
| Pregnant teen or adult | 0.8 mg to 1.1 mg |
| Breastfeeding teen or adult | 0.8 mg to 1.6 mg |
Riboflavin deficiency symptoms
- diarrhea
- metabolism disorder
Riboflavin side effects
- Nausea
- It changes urine color
Summary
Vitamin B2 is a part of the vitamin B complex group. This vitamin also known as riboflavin helps boost energy levels and helps in overall body growth
Vitamin B2(riboflavin) is the most important vitamin for our health. It is beneficial for brain health and it also helps in reducing the chances of cancer, protecting our vision quality, and preventing anemia
We have many food items that contain vitamin b2 in a proper amount such foods are Nuts and seeds, Dairy products, Green vegetables, and seafood such as tuna or salmon