营养素知识: Riboflavin (Vitamin B2)
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食品标签上的营养素
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营养素知识
| 营养素名称: | Riboflavin (Vitamin B2) |
| 营养素类别: | Vitamins and Other Components |
| 计量单位: | mg |
| Riboflavin is also called Vitamin B2. It functions as coenzymes for numerous oxidation–reduction reactions. It plays major roles in energy production, cellular function, growth, and development. | |
营养素功效• Breakdown fats, proteins, and carbohydrates, convert food into energy.• Antioxidant Function: Riboflavin is a precursor for the coenzymes flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD). These coenzymes help reduce oxidative stress by supporting the activity of antioxidant enzymes. • Riboflavin contributes to the proper development and functioning of T cells and B cells, which are critical components of the adaptive immune system. • Help red blood cell formation by playing a role in the metabolism of iron. • One of the riboflavin coenzymes assists the enzyme that converts vitamin B6 to its coenzyme form. So a severe riboflavin deficiency can impair vitamin B6 activity. • Required for the formation of niacin. Riboflavin is converted to coenzymes primarily in the tissues of small intestine, liver, heart, and kidneys, very little is stored in the body. The excess is excreted primarily in the urine. As a B vitamin, Riboflavin is water-soluble. Water-soluble vitamin moves directly into the blood, and not well stored in the body. |
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Riboflavin Chemistry Structure
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Riboflavin Rich Foods
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食物来源
• Organ meats, such as livers and kidneys
• Nuts, such as almonds
• Enriched grain products (e.g., bread, cereal, pasta, rice)
• Milk and milk products such as yogurt
• Eggs
• Lean meats, such as beef
• Mushrooms
• Dark green, leafy vegetables, such as spinach, asparagus, broccoli
• Seafood, such as tuna and oysters
• Poultry
• Soybeans
Note:
1. Ultraviolet rays from sun or fluorescent light may destroy or inactivate riboflavin, so storing foods in dark non-glass containers or dark cabinet can minimize the riboflavin loss.
2. Riboflavin is soluble in water. About twice as much riboflavin content is lost if boiling foods in hot water than being cooked by steaming or microwaving.
• Nuts, such as almonds
• Enriched grain products (e.g., bread, cereal, pasta, rice)
• Milk and milk products such as yogurt
• Eggs
• Lean meats, such as beef
• Mushrooms
• Dark green, leafy vegetables, such as spinach, asparagus, broccoli
• Seafood, such as tuna and oysters
• Poultry
• Soybeans
Note:
1. Ultraviolet rays from sun or fluorescent light may destroy or inactivate riboflavin, so storing foods in dark non-glass containers or dark cabinet can minimize the riboflavin loss.
2. Riboflavin is soluble in water. About twice as much riboflavin content is lost if boiling foods in hot water than being cooked by steaming or microwaving.
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富含营养素食物示例: Riboflavin (Vitamin B2) |
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| 食物描述 | 营养含量1 | 每日需量%2 | |
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Beef, variety meats and by-products, liver, cooked, pan-fried
类别: Beef Products
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3.425 mg | 263.46% |
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Nuts, almonds, dry roasted, with salt added
类别: Nut and Seed Products
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1.57 mg | 120.77% |
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Grapes, muscadine, raw
类别: Fruits and Fruit Juices
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1.5 mg | 115.38% |
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Cheese, goat, hard type
类别: Dairy and Egg Products
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1.19 mg | 91.54% |
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Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
类别: Beef Products
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0.831 mg | 63.92% |
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Corn flour, masa, enriched, white
类别: Cereal Grains and Pasta
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0.805 mg | 61.92% |
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Mushrooms, white, stir-fried
类别: Vegetables and Vegetable Products
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0.463 mg | 35.62% |
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Egg, whole, cooked, poached
类别: Dairy and Egg Products
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0.387 mg | 29.77% |
1 100克食物中的营养素含量
2 以FDA基于2000卡路里的饮食作为日需量参考
2 以FDA基于2000卡路里的饮食作为日需量参考
更多营养素信息 |
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缺乏营养对健康的影响
Riboflavin deficiency symptoms:• Swelling and excess blood of the mouth and throat, and sore throat caused by inflammation of the membranes in the mouth and throat • Cheilosis: lip cracks especially in the corners of the mouth • Liver disorders • Problems with reproductive and nervous systems Long-term riboflavin deficiency may cause: • Anemia • Clouding of the eye lens (cataracts) Riboflavin deficiency may lead to vitamin B6 and niacin deficiencies. Diseases such as cancer, cardiac disease, and diabetes mellitus may exacerbate riboflavin deficiency. |
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超过上限对健康的影响
There is no sufficient data on adverse effects of excess riboflavin intake, so the Upper Limit value of riboflavin is not defined, however caution is still needed for high intakes.The body absorbs little riboflavin from single doses beyond 27 mg, when excess amounts are consumed, they are either not absorbed or the small absorbed amount is excreted in urine. |
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参考资料
Learn more at:• The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) articles: Riboflavin (Vitamin B2) |
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| 日需量年龄组 | 每日需量建议 | |
| 幼儿1至3岁: | 0.5 mg | |
| 儿童4至8岁: | 0.6 mg | |
| 男性9至13岁: | 0.9 mg | |
| 男性14至18岁: | 1.3 mg | |
| 男性19至30岁: | 1.3 mg | |
| 男性31至50岁: | 1.3 mg | |
| 男性51至70岁: | 1.3 mg | |
| 男性71岁或以上: | 1.3 mg | |
| 女性9至13岁: | 0.9 mg | |
| 女性14至18岁: | 1 mg | |
| 女性19至30岁: | 1.1 mg | |
| 女性31至50岁: | 1.1 mg | |
| 女性51至70岁: | 1.1 mg | |
| 女性71岁或以上: | 1.1 mg | |
| 女性孕妇(18岁以上): | 1.4 mg | |
| 女性哺乳期(18岁以上): | 1.6 mg | |
| FDA（基于2000卡路里的日常饮食）: | 1.3 mg |
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营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all |
| 免责声明 | 此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。 |