Foods containing more vitamin b2 are in great need of vitamins, and vitamin b2 is one of them. People's growth, development and normal operation also need all kinds of vitamins to provide nutrition. Here are foods containing more vitamin B2.
Foods containing more vitamin b2 1 vitamin B2 are widely found in natural foods, but there are many foods rich in vitamin B2, including animal foods such as egg yolk and plant foods such as spinach. Because it is a water-soluble vitamin, it is easy to digest and absorb, and will not accumulate in the human body, so it is often necessary to eat foods rich in vitamin B2 to supplement it.
1, animal food: such as egg yolk, animal liver, heart, kidney, milk, cheese and other dairy products, especially rich in vitamin B2, eel vitamin B2 content is also relatively high;
2. Plant food: Green leafy vegetables, such as spinach, leek and rape, beans, such as soybeans and mung beans, have a high content, while grain cereals have a low vitamin B2 content, especially grain cereals that are too finely ground, such as polished rice.
As vitamin B2 is a component of many important coenzymes in human body, it participates in the metabolism of carbohydrate, protein and fat, so it plays an important role in human metabolism. Proper supplementation should be paid attention to in life. It is recommended that the daily intake of vitamin B2 is 1.4mg for men and 1.2mg for women.
Common foods containing more vitamin B2 are as follows:
1, animal viscera: such as pig liver, chicken liver, duck liver, goose liver, pig kidney, cow kidney, sheep kidney, etc.;
2, egg yolk: such as egg yolk, goose egg yolk, duck egg yolk, quail egg yolk, etc.;
3, dairy foods: such as milk, goat milk, horse milk and so on.
If there is a lack of vitamin B2 in the body, only relying on the above foods to supplement it may not be effective, so it is necessary to follow the doctor's guidance and use vitamin B complex tablets for treatment.
Foods containing more vitamin b2 2 The role of vitamin B2
1, participates in biological oxidation and energy metabolism in vivo, which is related to the metabolism of carbohydrate, protein, nucleic acid and fat. It can improve the utilization rate of protein, promote growth and development, and maintain the integrity of skin and cell membrane. It has the function of protecting skin, hair follicle mucosa and sebaceous glands.
2. Participating in the growth and metabolism of cells is an essential nutrient for the metabolism and repair of body tissues, such as strengthening liver function and regulating the secretion of adrenaline.
3. Participating in the metabolism of vitamin B6 and nicotinic acid is a model of the coordination of B vitamins. FAD and FMN, as auxiliary groups, participate in the transformation of tryptophan into nicotinic acid and vitamin B6 into pyridoxal phosphate.
4. It is related to the absorption, storage and mobilization of iron.
5. It also has antioxidant activity, which may be related to flavase-glutathione reductase.
Foods rich in vitamin B2
1, animal liver contains the most vitamin B2.
Animal viscera is rich in vitamin B2, especially in liver. Other animal foods such as pork, eggs, eel and crab in aquatic products also contain more vitamin B2.
2, fungi: mushrooms, kelp, seaweed
For example, per100g, Tricholoma Beijing contains 2.53mg of vitamin B2, Lentinus edodes contains1.13mg, winter mushrooms contain1.59mg, and the highest content can reach 7.09mg.. Vitamin B2 in kelp and laver is 0.36 mg and 2.07 mg per100g, respectively.
3. Plant food: Soybeans, peanuts and green leaves contain more vitamin B2.
Every100g of soybean contains 0.25mg of vitamin B2, 0.24mg of green bean, 0.25mg of kidney bean and 0.52mg of broad bean (peeled). Every 100 mg of green leafy vegetables contains 0.08-0.16 mg of vitamin B2. If you eat 400-500 grams of green leafy vegetables every day, you can get a considerable amount of vitamin B2.
4. Grain: millet and yellow corn.
Every100g contains 0.12mg and 0.14mg respectively, which can be used as a supplementary source of vitamin B2. In addition, the content of vitamin B2 in yeast is very high, reaching 3.6 mg per 100 g.
It should be noted that the storage of vitamin B2 in the body is very limited, so it should be provided by diet every day.
Foods with more vitamin b2 3 Foods rich in vitamin B2:
Animal liver, eggs, milk, beans and some vegetables, such as snow red, rape, spinach, green garlic and other green leafy vegetables can provide vitamin B2.
Among the common foods, foods rich in vitamin B 1 include: grain skin, beans, celery, lean meat, animal offal, fermented food and so on. Foods rich in vitamin PP (niacin) are: cereals, peanuts, yeast, animal liver, kidney, livestock meat, fish and so on. Foods rich in vitamin A include: animal foods (liver, milk and dairy products and eggs) and plant foods (green leafy vegetables, yellow vegetables and fruits, etc.).
Foods rich in vitamin E include: various oilseeds and vegetable oils. Vitamin C mainly comes from fresh vegetables and fruits, such as green leafy vegetables such as green vegetables, leeks, spinach, bell peppers and celery, cauliflower and tomatoes, and fruits such as oranges, oranges, grapefruit, red fruits and grapes. Wild amaranth, alfalfa, Rosa roxburghii, Hippophae rhamnoides, Kiwi, Zizyphus jujuba and other vitamin C contents are particularly rich. If the dietary supply can not meet the needs of the body, it is very necessary to supplement vitamin preparations properly.
Foods rich in vitamin a:
Foods with red and yellow colors, such as carrots, persimmons, sweet potatoes and apricots, are rich in β-carotene, which can be decomposed into vitamin A in the body. In addition, eating more foods such as dairy products, eggs, cod liver oil and animal liver can also supplement vitamin A.
Foods rich in vitamin B 1:
Vitamin B 1 mainly exists in germ, rice bran and bran, and it is easy to be destroyed by fine processing. Therefore, when preparing food, it is necessary to have various varieties and match the thickness to be nutritious.
Foods rich in vitamin B2:
Animal liver, eggs, milk, beans and some vegetables, such as snow red, rape, spinach, green garlic and other green leafy vegetables can provide vitamin B2.
Foods rich in vitamin B6:
Many foods are rich in vitamin B6, meat foods such as beef, chicken, fish and animal offal, whole grain foods such as oats, wheat bran and malt, beans such as peas and soybeans, and nuts such as peanuts and walnuts.
Foods rich in vitamin B 12:
Only meat food contains vitamin B 12, so the prepared food must be evenly mixed with meat and vegetables.
Foods rich in vitamin c:
Fresh vegetables such as green vegetables, leeks and spinach, and fresh fruits such as oranges, grapefruit, lemons, red dates, hawthorn and kiwifruit are the best sources of vitamin C.
Foods rich in vitamin d:
Only a few foods in nature contain vitamin D, but sunbathing can promote the synthesis of vitamin D in the body. Therefore, we should insist on supplementing cod liver oil drops.
Foods rich in vitamin e:
Edible oils such as wheat germ oil, corn oil, peanut oil, sesame oil, beans and coarse grains are all important sources of vitamin E.