Myriad benefits of vitamin B2 (plus the best source)

Vitamin B2 is a type of vitamin that is needed for growth and is useful for normal cell function. This vitamin, also called riboflavin, includes 1 of 8 B complex vitamins which are necessary for various body developments such as skin, digestive tract lining, blood cells, and brain function. Yes, the benefits of vitamin B2 for the body are many.

Riboflavin works by converting carbohydrates into adenosine triphosphate (ATP), which is the body's muscle energy source. Not only that, you can get a series of other vitamin B2 benefits by consuming the best sources.

Benefits of vitamin B2 for the body

Taking vitamin B2 offers a myriad of benefits to the body. The following are various benefits that can be obtained, including:

1. Prevent cataracts

The first benefit of vitamin B2 is for eye health. According to the University of Michigan, United States, this vitamin is needed to protect glutathione, which is an important antioxidant class in the eye. So that eating foods rich in riboflavin can reduce the risk of cataracts. In addition, the National Library of Medicine also explains that taking supplements containing riboflavin and niacin can also help prevent cataracts.

2. Maintain a healthy womb

According to research conducted at the University Women's Hospital, Heidelberg, Germany, riboflavin helps maintain a healthy pregnancy. The researchers found that pregnant women who lack riboflavin intake are at risk of developing preeclampsia. Preeclampsia is a condition that occurs in pregnancies entering the 20th week which is characterized by high blood pressure in pregnant women even though they do not have a history of hypertension (high blood pressure).

3. Treat and prevent migraines

A study at the Humboldt University of Berlin found evidence that people who experienced migraines and took high doses of riboflavin experienced a reduction in symptoms. Some other evidence also suggests that in addition to reducing symptoms and pain during migraines, riboflavin can shorten the duration of a migraine.

To be able to treat and prevent migraines, doctors usually prescribe riboflavin in high doses, which is about 400 mg in one drink.

4. Maintain healthy skin and hair

Riboflavin plays a role in maintaining collagen levels in the body. Collagen itself plays an active role in maintaining healthy skin and hair. Collagen is needed to maintain the structure of the skin in order to stay young and prevent the appearance of fine lines and wrinkles which are signs of premature aging.

5. Prevent and overcome anemia

Vitamin B2 helps carry out the synthesis of steorid hormones and the production of red blood cells to help transport oxygen to cells and help deliver iron. When you are deficient in vitamin B2, you are at risk of developing anemia and sickle cell anemia because the production of red blood cells is interrupted.

6. Prevent blockage of blood vessels

The next benefit of vitamin B2 is to prevent blockage of blood vessels by lowering homocysteine that is too high. Homocysteine is an amino acid produced in the human body. Quoted from WebMD, taking vitamin B2 supplements for 12 weeks can reduce homocysteine levels by about 40 percent in some people.

7. Increase energy

Vitamin B2 is used by the body to convert food into energy that is ready for use. This vitamin helps break down protein into amino acids, fats, and carbohydrates in the form of glucose which the body will use as energy reserves.

If you are deficient in vitamin B2, the molecules in food such as carbohydrates, fats and proteins cannot be digested properly. As a result, the body lacks fuel which will make you less energized and weak.

The best food sources that contain vitamin B2

Vitamin B2 is a water-soluble vitamin and is excreted every day by the body. In addition, the body can store only small amounts of this vitamin. Therefore, consuming a variety of foods that contain vitamin B2 every day is highly recommended so that the body still gets the daily benefits of riboflavin. The following are various food sources that are rich in vitamin B2, namely:

Fish, meat and poultry (chicken, duck)
Meat and chicken liver
Egg
Dairy products
Avocado
Raisins
Nuts (including almonds)
Sweet potato
Green vegetables such as broccoli, spinach, kale
Whole grain (whole grains)
Soybeans and their preparations (including tempeh, tofu, oncom, and soy milk)
Salmon
Seaweed
Mushroom

How much vitamin B2 does the body need?

To reap the benefits of vitamin B2, you must get the right amount of this vitamin, no more or no less. The amount of daily vitamin B2 needed depends on the age and gender of each. Referring to the guidelines for the nutritional adequacy rate (RDA) issued by the Indonesian Ministry of Health, this is what you need:

Infants and children: 0.3 to 1.1 mg
Adult males: 1.4 to 1.6 mg
Adult women: 1.2 to 1.4 mg
Pregnant women: about 1.7 mg
Breastfeeding mothers: about 1.8 mg

Always consult your doctor first if you plan to take B2 supplements as a supplement to your daily nutrition.