Vitamin B2 is also called as riboflavin, and is one of the B complex vitamins. It is used to treat acne, muscle cramps, carpel tunnel and others like burning feet syndrome, blood disorders like red blood cell aplasia and sometimes cataract. 

What are the functions?

•    It aids in the release of energy from proteins.
•    It is required for metabolising the drugs and toxins in the liver.
•    It acts as an antioxidant and helps prevent cancer.
•    It is involved in red blood cell production.
•    It helps with iron metabolism and can help prevent and treat anaemia.
•    It acts as an antioxidant and helps in boosting energy levels.
•    It is responsible for maintaining healthy blood cells and facilitating the healthy metabolism.
•    It contributes to maintain and protect hair, skin, nails and eyes.  

What happens when Vitamin B2 is deficient in your body?

Riboflavin deficiency is also called as ariboflavinosis. Low levels of riboflavin can lead to:

•    Inflamed mouth, tongue and sore throat.
•    Lesions at the corners of the mouth (angular stomatitis)
•    Swollen and cracked lips (cheilosis) 
•    Swelling of mucus membranes.
•    Depression or anxiety.
•    Loss of appetite and fatigue can also be seen.

Foods sources you should include in your diet:

•    Liver (lamb, beef, turkey, chicken) and other organ meats (kidneys of lamb, beef, etc) – These contain good amount of riboflavin. Do not include them in your diet frequently as they are high in cholesterol. These can be included in your diet once in a month.
•    Eggs - Eggs are good in Vitamin B2 and can be used in a variety of ways. Do not eat more than one egg per day (including yolk), if you have cholesterol issues. 
•    Almonds – A handful of these can be had as a snack for mid-morning or can be added to your breakfast cereal/ porridge too.
•    Milk and its products – Milk can be consumed as a drink or added to porridges, smoothies, shakes, etc. Milk products like curd/ yoghurt, buttermilk can be included in your meals or had as a light snack. Paneer can be included in sabzis, sandwiches and paranthas. Cheese can be spread on a sandwich or can be simply sprinkled on a gravy. (Make sure you do not have too much of cheese as it is high in fat and cholesterol content).
•    Salmon/ Mackerel fish – It can be had as a grilled fish or can be had as a curry.
•    Mushrooms – It can be added to other vegetable curries and can be prepared as a starter itself which is cooked with less oil. 
•    Soyabean – Soya bean can be added to dishes like upma, poha or can be added as chunks to the curries. 
•    Green leafy vegetables like broccoli, brussel sprouts, spinach has fair amounts of riboflavin and can be added to khichdi/ dalia/ flavoured rice/ roti/ paranthas. 

Riboflavin deficiency is usually rare in developed countries as the commonly consumed foods like eggs and milk provide good amounts of riboflavin. Follow a diet which is balanced and healthy to get a variety of nutrients and to lead a healthy lifestyle.