What Is in What You Eat? The Importance of Vitamin B2
Have you ever wondered exactly what vitamins and nutrients are
found in the foods you eat every day? We know that fruits,
vegetables, lean proteins, whole grains, and dairy products contain
a range of vitamins and minerals that our bodies need. But do you
know specifically what each vitamin does and why it matters?
WHAT
One vitamin that doesn’t get as much attention as vitamin C or
calcium is vitamin B2, also known as riboflavin. While it may not
be a household name, B2 is incredibly important for overall health
and well-being. Keep reading to learn why you need vitamin B2 in
your diet.
What is Vitamin B2?
Vitamin B2, or riboflavin, is one of eight B vitamins that help the body
convert food into fuel. Specifically, it assists with metabolizing fats,
carbs, and proteins. Like other B vitamins, the body cannot store
riboflavin, so you need to be consuming it regularly through food.
While deficiency is rare in developed countries, low levels can occur if
you aren’t eating enough vitamin-rich foods.
Why Do You Need Vitamin B2?
Riboflavin serves many crucial functions that help maintain optimal
health. Here are four key reasons you need to get enough vitamin B2
from your diet:
Supports Energy Levels
Vitamin B2 helps break down carbs, fats, and proteins require B2. These
macronutrients get converted into energy that powers your cells.
A deficiency means you can’t use these compounds efficiently, resulting
in less available energy.
Who doesn’t want to feel like they can take on the day without
dragging? Eating enough vitamin B2-rich foods can help provide fuel.
Promotes Healthy Blood Cells
Red blood cells transport oxygen throughout your body to keep
everything working smoothly. Vitamin B2 facilitates iron absorption
and recycling. Inadequate riboflavin can limit iron levels, leading to
fewer healthy blood cells.
Ensuring you get sufficient B2 enables robust blood cell production
for consistent oxygen delivery. Otherwise, you may experience
fatigue, weakness, or shortness of breath.
Supports Skin, Nail, and Eye Health
In addition to less visible roles, vitamin B2 keeps your visible
parts – skin, nails, and eyes – in good shape. It helps repair
connective tissue and works as an antioxidant. With both these
actions, riboflavin prevents damage and improves tone and resilience.
No one wants dull, flaky skin or brittle nails. Getting enough B2
helps keep your visible areas looking vibrant and healthy. This
vitamin also reduces eye issues like cataracts and improves vision.
Boosts Antibody Production
A working immune system depends on B2. White blood cells rely
on this vitamin to produce antibodies that fight infection. With low
levels, you may get sick more often.
Given riboflavin’s impact on immune response, it makes sense to
eat sufficient foods with this vitamin. Bolstering your defenses
helps you stay well during cold and flu season.
Where Can You Find Vitamin B2?
Since we can’t produce riboflavin on our own, where exactly should we
be getting it? Luckily B2 occurs naturally in a range of common foods.
Good dietary sources of vitamin B2 include:
Milk and yogurt
Eggs
Leafy greens like spinach and kale
Mushrooms
Salmon
Legumes like beans and lentils
Fortified whole grain cereals
Aim to incorporate several of these foods into your regular diet
for a healthy supply of B2. Adults generally need about 1-1.6mg
per day. Pregnant or nursing mothers have higher requirements.
If you take a multivitamin with B2, know it likely contains less
than the recommended daily amount. Rely more on natural food
choices for sufficient riboflavin levels.
The Takeaway: Make Sure You Get Your B2
Vitamin B2, or riboflavin, is clearly essential for energy, blood cells,
tissues, and immunity. Without it, many systems can’t function
optimally. Yet many people don’t consider B vitamins like B2
necessities in their diets.
Hopefully, now you know this overlooked vitamin packs a nutritional
punch. Consistently eating good food sources gives you adequate
riboflavin for staying healthy. So next time you reach for an egg,
yogurt, or leafy greens, remember it contains that valuable B2
helping your body work at its best!