Vitamin B2
Vitamin B2, a.k.a. riboflavin has many tasks and chores. From releasing energy from the foods we indulge in, to maintaining healthy skin, hair, eyesight, and nails by promoting cell growth, riboflavin even supports the tasks of its little brothers (B3 and B6).
People with vitamin B2 deficiency might experience sores at one corner of the mouth, cracked and swollen lips. Left untreated, a vitamin B2 deficiency can lead to anemia and even cataracts. Those who drink way too much alcohol can also have a vitamin B2 deficiency.
Doctors say that a vitamin B2 overdose doesn’t cause serious side effects. Taking vitamin B2 supplements can result in yellow-orange urine, but that’s all and it’s not harmful at all. The daily requirement of riboflavin is 1.3 milligrams for men and 1.1 milligrams for women.
Foods High in Vitamin B2
- Beef (6 ounces: 1.5 mg)
- Fortified tofu (1 cup: 1 mg)
- Low-fat milk (16 ounces: 0.9 mg)
- Salmon (6 ounces: 0.8 mg)
- Mushrooms (1 cup: 0.5 mg)
- Lean pork chops (6 ounces: 0.5 mg)
- Spinach (1 cup: 0.4 mg)
- Almonds (1 ounce: 0.3 mg)
- Avocado (1 fruit: 0.3 mg)
- Eggs (1 large egg: 0.3 mg)
Don’t worry! You’re probably getting enough vitamin B2 from your diet.
