Since riboflavin is soluble in water and is eliminated through urine, it is very important that we include it in our diet to compensate for this excretion.
There are certain nutrients that play an essential role in human health, and of which we should not neglect their consumption. Such is the case of riboflavin, a fundamental micronutrient for the proper functioning of our body, which stands out in many types of cellular processes and in the metabolism of other nutrients.
On this occasion, we offer you a small guide so that you know even more the importance and sources of this nutrient, also known as vitamin B2, and incorporate those foods that contain it in abundance into your regular diet.
What is riboflavin and why is it so important?
Riboflavin is characterized by its yellow color and by being soluble in water. The very water-soluble nature of this nutrient makes it unable to be stored in the body, requiring you to consume it daily.
According to what Powers research details, among the many functions of vitamin B2 are:
- Fight free radicals, as it works well as an antioxidant that helps prevent various health problems.
- Production of red blood cells in the blood.
- Conversion of vitamin B6 to folate (also known as folic acid or vitamin B9), an essential nutrient for the development of hemoglobin and the proteins that the body uses for its structure.
- Strengthens the immune system, as other studies also confirm, in order to increase defenses against pathogens such as viruses, bacteria and fungi. In addition, it helps to keep the mucous membranes of the body in good condition.
- Production of energy from carbohydrates.
- In pregnancy, its proper assimilation helps to prevent brain and bone malformations in the fetus, as mentioned in the sources cited when talking about folic acid. Likewise, it reduces fatigue.
According to a University of Oregon publication, one of the ways to know if your body needs more riboflavin is to look at the color of your tongue: the pink color indicates that you possibly have a good level of vitamin B2, while that a shade that tends to be purple indicates that you possibly have a deficiency of this important micronutrient.
Other symptoms that may indicate deficiency of this nutrient are sore throat, swelling of the mucosa of the mouth and throat, seborrheic dermatitis (inflamed, wet and scaly skin) and formation of blood vessels in the cornea.
Likewise, if symptoms such as lesions in the mouth and lips or scaly areas on the head are perceived, these may be indicative that riboflavin is not being consumed in the required dose.
What foods are rich in riboflavin?
The person who consumes a balanced diet should not have vitamin B2 deficiency problems since many foods for daily consumption contain it. However, there are cases of people who neglect their diet, and who may have a lack of riboflavin in their body. Pay attention to the consumption of these foods rich in vitamin B2 :
- Milk-derived products. Obviously, the milk itself, as well as the cheese and yogurt.
- Yeast extract. This extract is used as an additive in other foods, especially for flavoring, such as in cookies.
- Almonds
- Whole grains.
- Dark green leafy vegetables, such as spinach.
- Eggs.
It is worth clarifying that, according to the aforementioned University of Oregon study, because riboflavin is sensitive to light, foods rich in this nutrient should not be stored in places where they receive direct sunlight, such as in exposed glass jars.
It is advisable that you keep these products in the fridge or refrigerator, as well as in a closed and dark cupboard inside. Direct exposure of riboflavin to light can destroy this nutrient. Include riboflavin in your regular diet and stay healthier!