The Role of Vitamin B2 in Your Diet: Benefits, Sources, and Disadvantages

Vitamin B2 is the second in the vitamin B group. Vitamin B2 is very useful for the body. It acts as an antioxidant in the body. Along with this, it helps in making healthy blood cells and increasing physical energy. Not only this, vitamin B2 also plays an important role in maintaining metabolism, destroying free radicals, increasing height, keeping skin and eyes healthy, etc.

Like other vitamins of the vitamin B group, vitamin B2 is also water soluble. To avoid deficiency of vitamin B2 (riboflavin), it is necessary to take it in your diet daily. All types of vitamin B are helpful in absorbing and digesting nutrients from food.

Apart from this, vitamin B2 is essential for the functioning of cells present in the body. Its excess and deficiency can cause many types of harm to you. Vitamin B2 should be present in the body in the proper amount, this helps other B vitamins including vitamin B6 and folic acid to do their work.

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There are many benefits of taking vitamin B2 in the diet. Some of its benefits are being explained in detail below -

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You can get vitamin B2 from your food. Below you are being told about those foods in which vitamin B2 is found.

• Milk and milk products
• Asparagus
• Eggs
• Fish
• Meat
• Chicken
• Red pepper
• Raisins
• Fortified cereals (such as corn flakes)
• Peas
• Mushrooms
• Parsley
• Pumpkin 
• Sweet potatoes
• Broccoli
• Spinach
• Wheat bread
• Curd
• Nuts (dry fruits) etc.

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It is necessary to take vitamin B2 daily through diet. People of every age group need it in different quantities, which you can easily know below. 

Age                                                            Amount (approximate)

• 0 to 1 year                                                        0.4 to 0.5 mg
• 1 to 3 years                                                             0.8 mg
• 4 to 10 years                                                      1.1 to 1.2 mg
• Pregnant women                                                     1.6 mg
• Breastfeeding women                                         1.7 to 1.8 mg
• Other adult women                                                   1.3 mg
• Adult men                                                                  1.7 mg

This amount has been given as per the data received from private health institutions.

Excess of Vitamin B2 can cause damage to the liver. But cases of excess of Vitamin B2 have been seen very rarely. To get more Vitamin B2 in the body through diet, it is necessary to eat so much food containing Vitamin B2 that it is hardly possible for anyone. Apart from this, you can also take more amounts of vitamin B2 in the form of medicine or injection, but this also does not harm you, because the body uses only the amount of vitamin B2 it needs, the rest of the amount is not preserved in the body.

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Vitamin B2, also known as riboflavin, is an essential nutrient that is vital for the body's functioning. It helps in energy production, as it supports the process of converting carbohydrates, proteins, and fats into energy. Vitamin B2 is rich in antioxidant properties, which protect the body's cells from damage caused by free radicals. It is also helpful in maintaining the health of skin, hair, and nails. In addition, vitamin B2 is important for eye health, reducing the risk of cataracts and other eye diseases. It improves brain function and also helps reduce problems like migraines. Vitamin B2 deficiency can cause skin rashes, chapped lips, and other health problems, so it is important to get it through a balanced diet.