VITAMIN B2 also known as riboflavin, is a water-soluble vitamin of the B vitamin group. It plays an important role in the body, participating in many key metabolic processes. Below are the properties and health benefits of vitamin B2 and its sources.

Properties and health benefits of vitamin B2:

Energy production. Participates in metabolic processes, converting nutrients (carbohydrates, fats and proteins) into the energy necessary for the body to function properly.

Supporting eye health. Riboflavin plays an important role in maintaining eye health by helping to protect against oxidative stress and supporting retinal function.

Supporting skin and hair health. Contributes to the maintenance of healthy skin, hair and nails, participating in the regeneration and growth processes of these tissues.

Interaction with other B vitamins: Riboflavin is essential for the proper functioning of other B vitamins, such as vitamin B6 (pyridoxine) and vitamin B3 (niacin), participating in their activation.

Sources of vitamin B2:

  • milk and dairy products (yogurt, kefir, cheese)
  • meat (especially poultry and beef)
  • eggs
  • liver
  • whole-grain cereal products (bread, pasta, cereal)
  • green-leafed vegetables (spinach, kale, broccoli)
  • legumes (beans, chickpeas, lentils)

Dosage: 2.4-2.8 mg for men and 1.6-2.2 mg for women.