Intakes And Sources Of Vitamin B2

Vitamin B2 is particularly useful for protecting cells from oxidative stress. Let’s discover the recommended intakes and sources of vitamin B2.

What is vitamin B2?

Vitamin B2, also called riboflavin, allows the nervous system to function optimally. This vitamin plays a vital role in converting nutrients into energy. In addition, it helps optimize the metabolism of iron and red blood cells. It also plays a role in the metabolism of vitamin B6 and effectively protects the body’s cells from oxidative stress. Finally, this vitamin optimizes the proper functioning of vision, mucous membranes and skin.

Intakes And Sources Of Vitamin B2.

For an infant, 0.4 mg of daily nutritional intake is recommended. As for a child, 0.8 to 1.4 mg is recommended. For an adolescent and an adult, 1.4 to 1.6 is recommended. Finally, about 0.2 mg more will be needed for a pregnant or breastfeeding woman.

Riboflavin is present in eggs, fish, meat and dairy products. Here is a list of sources of vitamin B1 per hundred grams: 0.01 to 0.14 mg for cooked green vegetables; 0.06 to 0.16 mg for wholemeal bread; 0.05 to 0.5 mg for meat; 0.1 to 0.3 mg for yogurt; 0.25 to 0.45 mg for mushrooms; 0.3 to 0.6 mg for an egg and finally 2 to 10 mg for liver.

Increased needs

In some cases, the body needs more vitamin B2. Indeed, if you find yourself in one of the following situations, it is advisable to increase your nutritional intake of vitamin B2: pregnancy, smoking, alcoholism, high-level sport or vegetarian diet. Combine it with other B vitamins as well as magnesium if supplemented.

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I hope you enjoyed this little overview of the intakes and sources of vitamin B2 and found it useful. Comment down below what you think, and do you make sure to include it in your daily intake? Or share with us vitamin B2 sources we should check out!

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