What does it do?
B2 (riboflavin) is crucial in helping the body to turn the food we eat into energy, by helping to metabolise protein, carbohydrates and fats. It’s also important for anti-body and red blood cell formation, and maintaining the tissues in our body for healthy eyes, hair, skin, nails and the mouth and tongue. In fact - so important is B2 for healthy mouths, that one of the tell-tale signs of deficiency is soreness and dryness around the mouth and on the tongue.
What’s the story?
Only proposed as a vitamin in 1933, and previously called vitamin G before being re-categorised into the ‘B complex’ group of vitamins (why did they have to change the name?!), there is evidence to suggest B2 is more easily absorbed from animal sources than from plant-based sources. So if you don’t eat much meat and dairy, make sure you’re getting enough wholegrain, beans and nuts.
Some studies show that taking B2 supplements can help with migraines and headaches, and to this end the American Academy of Neurology and the American Headache Society (yes – turns out there is one, who knew….) recommend riboflavin, but larger clinical studies and further research are needed to corroborate this.
How much do I need?
Adult women aged 19 and beyond (including 50+ year olds) need 1.1 mg per day.
Adult men aged 19 and beyond (including 50+ year olds) need 1.3 mg per day.
Where can I find it?
Foods rich in vitamin B2 include whole grains, dairy foods (milk, butter,cheese, yoghurt), eggs, meat and poultry, liver, green leafy veg, legumes, nuts and yeast.
Any ideas for using those ingredients?
Marmite nuts/Persian chicken/Groundnut chicken curry/ date and nut butter/insalata tricolore/liver alla veneziana/quinoa with kale, orange and pecans
References
Price, C. (2016) The Vitamin Complex. London, Oneworld Publications, pp. 255-6.
The University of Westminster (2017) Essentials of Nutrition. Available here [last accessed 15th June 2017].
U.S. Department of Health and Human Services (2016), National Institutes of Health, Office of Dietary Supplements, Riboflavin - Fact Sheet for Health Professionals. Available here.