Vitamin B2 (Riboflavin): A Vital Nutrient for Energy and Health
Vitamin B2, also known as Riboflavin, is a water-soluble vitamin that plays a key role in maintaining energy levels and overall health. Like Vitamin B1 (Thiamine), Riboflavin acts as a coenzyme in the metabolism of carbohydrates, proteins, and fats, supporting cellular energy production.
Role in the Body
Riboflavin is an essential component of two major coenzymes:
- Flavin Mononucleotide (FMN)
- Flavin Adenine Dinucleotide (FAD)
These coenzymes are crucial for numerous biochemical reactions, particularly those involved in energy production.
Sources of Vitamin B2
Here are some natural sources of Vitamin B2 per 100 grams, along with the percentage of the daily value (DV) they provide:
| Food Item | Riboflavin (mg) | Daily Value % |
|---|---|---|
| Mustard seeds | 0.55 mg | 17% |
| Niger seeds | 0.35 mg | 10% |
| Green gram | 0.27 mg | 8.4% |
| Horse gram | 0.24 mg | 8% |
| Garlic | 0.25 mg | 7.8% |
| Coriander seeds | 0.23 mg | 7.1% |
| Mushrooms | 0.17 mg | 5.3% |
| Cabbage | 0.16 mg | 5% |
| Almonds | 0.15 mg | 4.68% |
| Whole milk | 0.13 mg | 4% |
| Groundnuts | 0.12 mg | 3.75% |
| Brinjal (Eggplant) | 0.12 mg | 3.75% |
| Eggs | 0.19 mg | 3.43% |
| Gingly seeds | 0.10 mg | 3.12% |
Benefits of Vitamin B2
- Energy Production
Riboflavin works as a coenzyme in metabolizing carbohydrates, proteins, and fats, helping convert food into usable energy. - Prevents Anemia
It supports red blood cell production and enhances iron absorption. Adequate Riboflavin levels help prevent anemia and boost hemoglobin levels. - Healthy Skin and Hair
Riboflavin helps maintain collagen, a vital protein for healthy skin and hair. - Migraine Prevention
Deficiency in Riboflavin can lead to headaches and migraines. It supports mitochondrial function, which may reduce migraine frequency and severity. - Supports Vision
Riboflavin helps protect against cataracts. Deficiency in FAD (derived from Riboflavin) is linked to eye disorders. - Potential Defense Against Cancer
Riboflavin may help prevent DNA damage caused by carcinogens. However, research is mixed—some studies link excessive intake to lung cancer, while others find no such correlation. More research is needed. - Antioxidant Action
Riboflavin combats oxidative stress, either independently or as part of the glutathione redox cycle, alongside other antioxidants like Vitamins C and E.
Recommended Dietary Allowance (RDA)
| Category | Age/Work Type | RDA (mg/day) |
|---|---|---|
| Men | Sedentary | 2.0 |
| Moderate | 2.5 | |
| Heavy | 3.2 | |
| Women | Sedentary | 1.9 |
| Moderate | 2.4 | |
| Heavy | 3.1 | |
| Pregnant women | 2.7 | |
| Lactating women | 3.0 | |
| Infants | 0–6 months | 0.4 |
| 7–12 months | 0.6 | |
| Children | 1–3 years | 0.9 |
| 4–6 years | 1.3 | |
| 7–9 years | 1.6 | |
| Boys | 10–12 years | 2.1 |
| 13–15 years | 2.7 | |
| 16–18 years | 3.1 | |
| Girls | 10–12 years | 1.9 |
| 13–15 years | 2.2 | |
| 16–18 years | 2.3 |
Symptoms of Vitamin B2 Deficiency
- Sore throat
- Fatigue and sluggish metabolism
- Anemia
- Inflamed mouth, tongue, and skin
- Cracks in lips or mouth sores
- Nerve damage
- Sensitivity to light (photophobia)
- Congested mucous membranes
- Developmental delays in children
Causes of Deficiency
- Exposure to sunlight (destroys up to 50% of B2)
- Chronic alcoholism
- High tea and coffee intake
- Use of diuretics
- Depression
- Malabsorption disorders
Vitamin B2 is essential for overall energy, healthy skin, vision, and cellular repair. Ensuring an adequate intake through diet or supplements (if needed) can help prevent deficiency and support overall well-being.
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