Vitamin B2 (Riboflavin)

Vitamin B2 is needed for the metabolism of food (to produce energy) and it complements the role of vitamin B6 and niacin in the body.

Vitamin B2: In-depth

Vitamin B2 is needed to the transformation of proteins, fats and carbohydrates into energy. It is also complements the role of vitamin B6 and niacin in the body.

The body can only store a limited amount of vitamin B6 and so a regular dietary intake is required.

Vitamin B2: Requirement, deficiency, oversupply

*Deutsche Gesellschaft für Ernährung - a German Nutrition Society.

The amount of vitamin B2 that needs to be consumed is dependant on how much energy the body uses. The intake of protein is also closely related to the intake of vitamin B2 because of it metabolic functions.

A vitamin B2 deficiency can cause tearing in the corners of the mouth as well as changes to the lips, nose, tongue mucosa and growth problems. A severe deficiency, which hardly happens, can lead to anaemia. An increased intake of vitamin B2 is necessary if alcohol is regularly abused or if certain medications are being taken (e.g. antidepressants).

The effects of excess vitamin B2 are not known. Vitamin B2 is not very toxic.

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Vitamin B2 in food

Foods that contain a lot of vitamin B2 include fish, meat, dairy products, eggs and whole wheat products.

Vitamin B2 in 100 g food:

Wheat germs: 0.72 mg
Wheat bran: 0.51 mg
Crisp bread: 0.18 mg
Broccoli: 0.20 mg
Spinach: 0.20 mg
Champignons: 0.45 mg
Soya beans: 0.5 mg
Milk: 0.18 mg
Yoghurt: 0.18 mg
Farmer's Cheese: 0.30 mg
Cheese: 0.2-0.5 mg
Liver: 2.6-3.17 mg
Chicken egg: 0.41 mg
Almonds: 0.6 mg

Vitamin B2 (riboflavin) is very heat-stable. When cooking, great amounts of the vitamin can be lost into the water and so it is recommended not to discard the water. Riboflavin is light-sensitive. It is therefore meaningful to use tetra pack milk or milk that is stored in brown or dark bottles.

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The Complete Book of Food Counts, 9th Edition: The Book That Counts It All