Foods high in vitamin b2

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Foods High in Vitamin B2: A Comprehensive Overview

Importance of Vitamin B2 (Riboflavin)

Vitamin B2, also known as riboflavin, is a crucial nutrient that plays a significant role in energy metabolism and maintaining overall health. It is essential for the proper functioning of cells, growth, and energy production. Ensuring an adequate intake of vitamin B2 can help prevent various health issues, including anemia, cataracts, and certain types of cancer.

Dairy Products: A Rich Source of Vitamin B2

Milk and Yoghurt

Dairy products, particularly milk and yoghurt, are excellent sources of vitamin B2. Studies have shown that the intake of milk and yoghurt is positively associated with higher plasma levels of vitamin B2 in children . Additionally, yoghurt enriched with B vitamins, including B2, has been found to improve vitamin B status and support body weight management in overweight and obese individuals with Type 2 Diabetes Mellitus (T2DM) .

Fruits: A Natural Source of Riboflavin

Citrus Fruits and Berries

Fruits, especially citrus fruits and berries, are also good sources of vitamin B2. The consumption of fruits has been linked to favorable plasma levels of vitamin B2, contributing to better overall health . Including a variety of fruits in your diet can help ensure an adequate intake of this essential vitamin.

Meat and Poultry: High in Vitamin B2

Red Meat and Poultry

Red meat and poultry are significant sources of vitamin B2. These foods provide a substantial amount of riboflavin, which is essential for maintaining healthy blood cells and preventing anemia. The intake of red meat has been associated with improved plasma levels of vitamin B2, highlighting its importance in a balanced diet .

Cereals and Grains: Fortified with Vitamin B2

Whole Grains and Fortified Cereals

Whole grains and fortified cereals are important dietary sources of vitamin B2. These foods are often enriched with B vitamins, including riboflavin, to help meet daily nutritional requirements. Consuming cereals and grains can contribute to better plasma levels of vitamin B2 and support overall health .

Health Benefits of Adequate Vitamin B2 Intake

Reduced Risk of Colorectal Cancer

Adequate intake of vitamin B2 has been associated with a reduced risk of colorectal cancer. A dose-response meta-analysis indicated that higher vitamin B2 intake is inversely associated with colorectal cancer risk, suggesting the importance of this vitamin in cancer prevention .

Lower Risk of Depression

Vitamin B2 intake may also play a role in mental health. A systematic review and meta-analysis found that higher dietary intake of vitamin B2 is associated with a lower risk of depression, particularly in females . This highlights the potential mental health benefits of ensuring sufficient riboflavin intake.

Conclusion

Incorporating foods high in vitamin B2, such as dairy products, fruits, meat, poultry, and fortified cereals, into your diet is essential for maintaining good health. These foods not only help meet the daily nutritional requirements for riboflavin but also offer various health benefits, including reduced risks of colorectal cancer and depression. Ensuring a balanced diet with adequate vitamin B2 intake is crucial for overall well-being.

Sources and full results

Most relevant research papers on this topic

Daily consumption of fruit-flavored yoghurt enriched with vitamins B contributes to lower energy intake and body weight reduction, in type 2 diabetic patients: a randomized clinical trial.

Daily consumption of fruit-flavored yoghurt enriched with vitamins B facilitates body weight management and improves vitamin B status and homocysteine levels in overweight/obese Type 2 Diabetes Mellitus patients.

RCT

2019·

12citations

·A. Yanni et al.

Vitamin B2, vitamin B12 and total homocysteine status in children and their associations with dietary intake of B-vitamins from different food groups: the Healthy Growth Study

Intake of milk, fruits, and cereals is associated with better total homocysteine levels and better plasma vitamin B2 levels in children.

Rigorous Journal

2017·

18citations

·Y. Manios et al.

Vitamin B2 intake reduces the risk for colorectal cancer: a dose–response analysis

Vitamin B2 intake is inversely associated with colorectal cancer risk, with a 10% reduction in risk when vitamin B2 intake reaches 5 mg/day.

Meta-AnalysisRigorous Journal

2019·

17citations

·S. Ben et al.

Associations of dietary vitamin B1, vitamin B2, vitamin B6, and vitamin B12 with the risk of depression: a systematic review and meta-analysis.

Intake of dietary vitamins B1, B2, B6, and B12 may be inversely associated with depression risk, with significant inverse associations observed in females but not in males.

Meta-Analysis

2021·

40citations

·Yanjun Wu et al.

Determination and assessment of the bioaccessibility of vitamins B1, B2, and B3 in commercially available cereal-based baby foods

The bioaccessibility of vitamins B1, B2, and B3 in cereal-based baby foods may be low in vivo, influenced by stability, temperature, pH of the gastrointestinal tract, dietary fiber content, and bonds with polysaccharides and polypeptides.

2019·

26citations

·Sağre Nur Akça et al.

Vitamin B12 sources in non-animal foods: a systematic review

A varied diet containing non-animal B12 food sources can potentially meet daily recommendations for B12, reducing deficiency concerns for vegetarians and vegans.

Systematic Review

2022·

17citations

·Beatriz Marques de Brito et al.

Absorption of vitamin B2 from plant and animal food products

Vitamin B2 bioavailability from plant and animal foodstuffs varies, with meat liver providing about 90-100% of the vitamin determined by chemical methods.

1994·

1citation

·Vrzhesinskaia Oa et al.

Biological Properties of Vitamins of the B-Complex, Part 1: Vitamins B1, B2, B3, and B5

Essential vitamins B1, B2, B3, and B5 are essential for human health and can be found in various food sources, with the exception of vitamin B3, which can be synthesized from amino acid tryptophan.

Very Rigorous JournalHighly Cited

2022·

103citations

·Marcel Hrubša et al.

Vitamin B12-Containing Plant Food Sources for Vegetarians

Dried purple laver (nori) is the most suitable Vitamin B12 source for vegetarians, providing iron and n-3 polyunsaturated fatty acids, while also providing other nutrients.

Very Rigorous JournalHighly Cited

2014·

208citations

·F. Watanabe et al.

Vitamin B12 Intake From Animal Foods, Biomarkers, and Health Aspects

A diet high in plant-based foods and low in animal products increases the risk of vitamin B12 deficiency, especially in populations with low consumption of animal products.

Highly Cited

2019·

118citations

·R. Obeid et al.

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