What to eat to supplement vitamin B2 deficiency

Lack of vitamin B2 can be supplemented by moderate consumption of animal liver, eggs, milk, dark green vegetables, and legumes. Vitamin B2 deficiency may be related to factors such as insufficient dietary intake, gastrointestinal absorption disorders, alcohol abuse, long-term medication use, or metabolic abnormalities. It is usually manifested as symptoms such as angular stomatitis, dry lips, glossitis, or photophobia.

1. Animal Liver

Pig liver, chicken liver and other animal livers are high-quality sources of vitamin B2, with about 2 milligrams of vitamin B2 per 100 grams of pig liver, far exceeding the recommended daily intake for adults. Animal liver is also rich in heme iron and vitamin A, making it suitable for people with anemia. But with high cholesterol levels, patients with hyperlipidemia should control their consumption frequency, and it is recommended to consume no more than twice a week, about 50 grams each time.

2. Eggs

Whole eggs contain a high amount of vitamin B2 in the yolk, with approximately 0.5 milligrams per 100 grams of egg. Egg protein contains high-quality protein with high bioavailability, making it suitable as a daily supplement source. Lactose intolerant individuals can use eggs as a substitute for dairy products to obtain vitamin B2. It is important to note that the daily intake of egg yolks should not exceed two, and cardiovascular disease patients should follow medical advice to adjust.

III. Milk

Milk and its products such as yogurt and cheese contain vitamin B2, with approximately 0.2 milligrams per 100 milliliters of milk. Vitamin B2 in dairy products is more easily absorbed when combined with calcium. It is recommended to choose low-temperature pasteurized milk to retain more nutrients. Lactose intolerant individuals can choose low lactose fortified milk or fermented dairy products, with 300 milliliters per day sufficient to meet one-third of their needs.

4. Dark green vegetables

Spinach, broccoli and other dark green leafy vegetables contain plant-based vitamin B2, which is about 0.1-0.2 milligrams per 100 grams. This type of vegetable provides both folate and dietary fiber, making it suitable for vegetarians to supplement. When cooking, it is recommended to stir fry over high heat or blanch in cold water to avoid prolonged exposure to high temperatures that can damage water-soluble vitamins. People with weak gastrointestinal function can chop vegetables into small pieces and cook them.

V. Legumes

Soybeans, black beans and bean products such as tofu and soybean milk contain more vitamin B2, about 0.3 mg per 100 grams of soybeans. Combining legume protein with grains can increase absorption rate, and it is recommended to pair it with brown rice or whole wheat pasta. Fermented soy products such as natto and fermented soybean have higher levels of vitamin B2, but hypertensive patients need to pay attention to controlling their sodium intake. In addition to dietary adjustments, individuals with vitamin B2 deficiency should avoid excessive washing of ingredients and reduce high-temperature cooking methods such as frying. It is recommended to test serum vitamin B2 levels for individuals with long-term oral ulcers or eye discomfort. In severe cases of deficiency, riboflavin supplements should be taken under the guidance of a doctor. Daily intake of foods rich in B vitamins such as whole grains and nuts can be increased, while quitting alcohol can reduce the metabolic consumption of vitamin B2. Attention should be paid to the fact that vitamin B2 is easily broken down in alkaline environments, and individuals taking acid suppressants should monitor their nutritional status.