Vitamin B2 or Riboflavin, it belongs to vitamin B complex group. Vitamin is B2 or Riboflavin is required for red blood cell formation & other metabolic processes involved in the production of energy. Riboflavin has potent antioxidant & inflammatory properties; therefore, it is used to promote immunity strength.
Top Vitamin B2 or Riboflavin Diet Sources–
| Top Food sources | Riboflavin (mg/100 g) | Energy (kcal/100g) |
| Milk, cow’s, whole, 3.7% | 0.17 | 66 |
| Bread, white, enriched | 0.24 | 270 |
| Chicken, dark meat without skin, fried | 0.25 | 220 |
| Corn meal, de-germed, enriched | 0.26 | 362 |
| Bacon, cured, cooked, sliced medium | 0.34 | 575 |
| Soybean flour | 0.35 | 333 |
| Wheat bran | 0.35 | 353 |
| Cheese, natural Cheddar | 0.38 | 402 |
| Wheat flour, all-purpose, enriched | 0.40 | 365 |
| Mushrooms, raw | 0.46 | 28 |
| Beef, tenderloin steak, broiled | 0.46 | 224 |
| Eggs, chicken, fried | 0.54 | 210 |
| Cheese, natural, Roquefort | 0.59 | 369 |
| Almonds, shelled | 0.93 | 598 |
| Corn flakes, with added nutrients | 1.40 | 380 |
| Cheese, pasteurized, process American | 3.53 | 375 |
| Eggs, chicken, dried, white flakes | 2.16 | 351 |
Source: From Ensminger, A.M. et al., Food and Nutrition Encyclopedia, CRC Press, Boca Raton, FL, 1994. With permission. Figures are given in terms of the riboflavin and calorie amounts in 100 g (approximately 3.5 oz.) of the items as usually consumed. Portion size and moisture content differ among food items.
Benefits of Vitamin B2 or Riboflavin
- Vitamin B2 or Riboflavin helps in maintaining healthy skin
- Vitamin B2 or Riboflavin helps in reducing headache episodes in migraine as Vitamin B2 or Riboflavin is primarily reducing oxidative stress levels in body.
- Vitamin B2 or Riboflavin helps in maintaining bone health.
- Vitamin B2 or Riboflavin helps in prevention of cataract disease.
- Vitamin B2 or Riboflavin contributes to blood cells formation as it plays a role in erythropoiesis, improves iron absorption and helps in the mobilization of ferritin from tissues.
- Oxidative Stress is one of the major factors in the pathogenesis of type-2-diabetes mellitus (T2DM). The dietary intake of Vitamin B2 or Riboflavin might lead to a reduction in diabetic complications because of the reduction in inflammatory processes triggered by oxidative stress.
- Vitamin B2 or Riboflavin as a single compound has shown promising results for protective actions in terms of cardiac abnormalities. Cardiac abnormalities could be avoided or reduced by using Vitamin B2 or Riboflavin. Vitamin B2 or Riboflavin may be combined with other compounds to have additive beneficial effects.