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Although millions of components work within the human body for a person to perform even the simplest tasks, not all of them are produced by the organism. This is the case with vitamin B2, also called riboflavin. The good news is that what the body doesn’t produce, nutrition can supply — and it does so very well. Among the foods that come into play, beef is one that stands out: it not only ranks as a rich source of the nutrient but also surpasses widely consumed options like chicken.
According to the study “Carne Bem-Criada” (Well-Raised Meat), produced by Adeca Agronegócios — a consulting group from ESALQ/USP affiliated with the Center for Advanced Studies in Applied Economics (Cepea) — based on the diet recommended by the United States Department of Agriculture (USDA/2020), just a 100-gram portion of roasted Filet Mignon can make a notable contribution to the daily Vitamin B2 requirements for different groups.
The high nutritional demands during pregnancy and adolescence make beef a particularly powerful solution for women’s health at different life stages, as Vitamin B2 is essential for fetal development and growth. For a pregnant woman, for example, this portion of meat supplies 28% of the daily need. For girls aged 9 to 13, the same portion delivers an impressive 45% of the total daily requirement. For men over 50, the contribution is 31%.
In the table below, you will find the recommended amount of vitamin B2 for different groups of people and ages.
Evolution of riboflavin nutritional needs for men and women aged 4 to over 50, and for pregnant and lactating women.
Source: Developed by the authors of the “Carne Bem-Criada” study based on USDA, 2020.
Part of the B vitamin complex group, B2 is essential for the body’s metabolism and energy production. A deficiency in this vitamin, in cases of extreme poor nutrition, can cause symptoms such as fatigue, lesions on the mucous membranes, lips, and tongue, anemia, increased sensitivity to light, dermatitis, and conjunctivitis.
Meat, especially beef, is one of the most practical and abundant sources of vitamin B2 in the diet. And it’s not just about consuming prime cuts of meat — a liver cut, for example, is considered a superfood for being composed of high-quality vitamins and proteins. According to the website Healthline, offal, whether from cattle, pork, chicken, or lamb, are exceptional sources of B2, far superior to muscle cuts. A table available on the Nutritotal website shows that a 100g portion of beef liver contains about 4.14 mg of B2, making it an accessible source due to its reduced price.
This is why a balanced diet, as advocated by nutritionist Diana Rodgers, is the best path. Founder of the Global Food Justice Alliance, she lectures internationally on the inclusion of animal-sourced foods in dietary policies to support a more nutritious, sustainable, and equitable global food system, the cause championed by her organization. “For women, pregnant women, children, the elderly, and even for those who want to lose weight, it [meat] is a nutritional ally, offering essential nutrients that are difficult to replace in forms the body can truly utilize,” she said in an article signed on the MyMinerva Foods platform.
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