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FOOD
12 foods rich in vitamin B2 for more physical energy
See what to consume to improve your performance during exercise
Published on October 22, 2024 at 2:00 pm

Vitamin B2 increases stamina and prevents the emergence of diseases Credit: Image: GBJSTOCK | Shutterstock
Vitamin B2, also known as riboflavin, is a substance well known among athletes for increasing stamina during training. Essential for body functions such as stimulating blood production, increasing energy and promoting the healing process, preventing the emergence of cardiovascular diseases, improving metabolism and combating stress. Furthermore, it is naturally present in foods that can be included in the diet.
Next, check out 12 foods rich in vitamin B2 to include on your menu!
1. Salmon
Salmon is a highly nutritious fish, especially when it comes to vitamin B2. Consuming it regularly helps ensure adequate intake of this substance, increasing skin, hair and eye health, as well as brain health. This is because it is also rich in omega 3 fatty acids, which improve memory and reduce the risk of neurodegenerative diseases.
2. Mushroom
Including mushrooms in your diet is a delicious way to get vitamin B2 and other health-boosting nutrients. They are a good source of vitamins and minerals, which together promote cardiovascular health and aid digestion. Furthermore, because they are low in fat and contain antioxidants, they are a healthy option and protect the body’s cells against damage caused by free radicals.
3. Ovo
Eggs are an excellent source of high-quality protein, containing all the amino acids necessary for building and repairing body tissues. Rich in nutrients, such as vitamins A, D, E, B2, B12, choline and minerals such as iron and selenium, it improves memory and increases satiety, contributing to weight loss.
“In it, we can find all the essential amino acids that our body needs to perform vital functions, such as: immunity, nutrient transport, hormone manufacturing and tissue production. The vitamins and minerals present also have regulatory and balancing functions in the body”, explains nutritionist Ilana Gonzales.
4. Spinach
Incorporating spinach into your diet is a healthy way to obtain a variety of nutrients, including vitamin B2, as this food contains a high nutritional value. In this regard, antioxidant substances stand out, which help fight free radicals and protect the body’s cells against damage; fibers, which promote proper bowel function; and iron, a mineral essential for the production of red blood cells and the transport of oxygen in the body.

Consumed in moderation, cheese helps strengthen teeth and bones Credit: Image: denio109 | Shutterstock
5. Cheese
Derived from milk, cheese is a good source of vitamin B2 and minerals which, when consumed in moderation, can help strengthen bones and teeth, as well as promote the construction and repair of muscle tissue. This is because the calcium and protein present in its composition play a fundamental role in these functions.
6. Soldier
Soy is a highly nutritious food and known for its benefits for a balanced diet. Rich in proteins and vitamins, it contains all the essential amino acids for the body to function properly and build tissues. Furthermore, it is a great source of fiber that increases bowel function and reduces the risk of constipation.
“Soy is considered a functional food, as it brings many health benefits as it is rich in vitamin A, complex B, C, D, E, polyunsaturated fatty acids, such as omega 3 and 6, and minerals such as iron, sulfur, magnesium, copper, phosphorus, potassium, manganese and high protein content”, lists Sandra da Silva Maria, functional nutritionist.
7. Pea
Peas are a source of high-quality vegetable proteins. As it contains fiber and antioxidants, such as vitamin B2, C and E, it helps protect the body’s cells against damage caused by free radicals and improves cardiovascular health, also favoring weight control, as it has a high content of proteins and fibers.
8. Nuts
Nuts are part of the group of oilseeds that are a source of healthy fats and rich in omega 3 fatty acids, beneficial for heart and brain health. This is because, in the case of the heart, they reduce LDL cholesterol, improving the function of the cardiovascular system. In terms of brain function, they increase memory and cognition capacity.
“[As oleaginosas] they regulate cholesterol levels, reducing LDL (bad cholesterol) and increasing HDL (good cholesterol), preventing arteriosclerosis and hypertension, contributing to a healthier heart and brain”, explains nutritionist Natália Colombo.

Broccoli promotes the general health of the body Credit: Image: Brent Hofacker | Shutterstock
9. Broccoli
Broccoli is a cruciferous vegetable that contains essential nutrients for the health of the body, in addition to vitamin B2, such as vitamins C, K, A, B6 and minerals that support digestive health. Furthermore, it is a food that strengthens bones and immunity, as well as helping to reduce the risk of eye diseases, mainly due to the presence of carotenoids (a class of pigments), such as lutein and zeaxanthin, in its composition.
10. Liver
The liver is a source of excellent nutrients, such as high-quality proteins, vitamin A, B12, B6, riboflavin (vitamin B2), folic acid, copper and zinc, essential for the health of the eyes, brain and nervous system. Furthermore, as it is rich in iron, it is an essential food for the production of red blood cells and for transporting oxygen to all cells in the body, preventing anemia.
11. Sardines
Sardines are a good source of vitamin B2 and, in addition to this nutrient, they contain other substances important for the health of the body, such as omega 3 fatty acids, vitamins B12 and D, proteins and minerals such as calcium. These components offer a variety of benefits, including strengthening bones, improving brain function and building and repairing tissues.
12. Asparagus
Although not as rich as some other food sources such as dairy or meat, asparagus provides a good amount of vitamin B2 to the body, around 1 mg in each serving (approximately 100 grams). In addition to vitamin B2, the vegetable also contains folic acid, vitamins K and C and fiber, essential for the formation of new cells, strengthening the immune system and intestinal regulation.
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