「維生素B2」助燃脂、防嘴破！最全功效、攝取量與推薦食物完整解析

苼莛生技雜誌 > 全能 B 群+ C 鋅鎂 5 效膠囊 > 「維生素B2」助燃脂、防嘴破！最全功效、攝取量與推薦食物完整解析

當妳日常補充綜合維他命或能量飲料後，上廁所可能會發現尿液呈螢光黃色，這其實是因為多餘的維生素B2（核黃素）溶解在尿液中所導致！這也代表妳的身體已經吸收足夠的維生素B2，剩餘部分則隨尿液排出。

維生素B2最主要的保健功效在於「促進能量和脂肪代謝」與「維持視力和皮膚健康」，不但能夠將囤積在體內的脂肪燃燒掉，還能有效保護眼睛與皮膚！快來花兩分鐘輕鬆搞懂維生素B2，從此健康超加分！

維生素B2是什麼？

維生素B2，又稱為核黃素，屬於維生素B群中的一員，因為有助於皮膚分化癒合功能而有「皮膚的維生素」的稱號。它是水溶性維生素，是人體必需的13種維生素之一，必須通過飲食攝取，因為人體不能自行合成維生素B2。

維生素B2在人體內扮演多種生化角色，尤其是在能量生產、細胞功能和皮膚、眼睛及神經系統健康維持方面發揮作用。它是多種關鍵酶系的組成部分，對脂肪、蛋白質和碳水化合物的代謝至關重要。

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為什麼要補充維生素B2？維生素B2的7大功效

維生素B2功效1：增進能量、脂肪代謝

維生素B2是呼吸鏈中某些關鍵酶的必需組成部分，對於能量的產生非常重要。維生素B2具有促進3大營養素—醣類、蛋白質、脂質代謝，幫助將食物轉化為體內的燃料。

尤其對於脂質的代謝更是不可或缺，維生素B2 能去除過氧化脂質，並促進脂肪代謝，能避免脂肪堆積於肝臟與血管中，並能預防低密度膽固醇（低密度脂蛋白）的增加。

維生素B2功效2：保護視力

維生素B2對視神經的功能至關重要，能夠幫助活化並支持神經傳導，從而有助於舒緩眼睛充血和其他相關不適症狀。

此外，維生素B2還具有保護作用，能夠幫助維護角膜的健康，預防視力退化、眼部疲勞和保護眼睛免受損害。有研究表明它可以減緩白內障的發展。

維生素B2功效3：促進皮膚、黏膜健康

維生素B2對皮膚健康非常重要，可幫助維持皮膚組織的完整性，並進行健康的代謝與更新。

如果體內維生素B2不足，那些已經代謝掉的皮膚和黏膜細胞，就無法得到有效的更新和修復，這可能會導致組織逐漸退化，形成類似溶解的現象，最終發展成潰瘍，如口角炎、嘴唇周邊乾裂、甚至舌頭發炎等。

維生素B2功效4：支持神經系統

維生素B2是啟動大腦神經傳導和神經遞質合成的酶活化關鍵，有助於維持神經系統健康，支持認知功能，並可能減輕炎症和神經痛症狀。

維生素B2功效5：提高免疫功能

維生素B2有助於維持免疫系統的正常運作，可以增強身體的自然免疫力，並且可以幫助身體製造抗體，提高抗病能力。

維生素B2功效6：提升鐵的吸收和利用

維生素B2有助於鐵從腸道的吸收和利用，並增加鐵質幫助造血的利用率，對預防貧血至關重要。

維生素B2功效7：抗氧化作用，預防動脈硬化

維生素B2是體內一種重要的抗氧化劑，能夠幫助對抗自由基，保護細胞免受氧化傷害。此外，它也參與去除體內的過氧化脂質，還能預防與氧化壓力相關的慢性疾病，如動脈硬化等。

維生素B2在人體內的儲存時間

維生素B2，或核黃素，對人體健康非常重要，但它是一種水溶性維生素，這意味著人體無法進行長期儲存。

由於體內的儲存量相對較少，大多數人都有維生素B2 缺乏的狀況，我們需要透過日常飲食不斷地進行補充，確保足夠的B2攝入，避免缺乏維生素B2帶來不健康、容易生病。

研究指出，即使在健康人均衡飲食的情況下，約60–70%的攝入的維生素B2會通過尿液排出。因此，為了確保充足的維生素B2攝取，建議分散在一天中的不同餐次進行攝取，而不是一次性攝入大量。

缺乏維生素B2會造成什麼危害？

缺乏維生素B2可能在幾週內引起以下多種症狀：

  1. 口腔問題：口腔潰瘍、口腔炎、口唇炎、嘴角炎。
  2. 消化道問題：如肛門充血、腫脹和痔瘡。
  3. 皮膚問題：脂漏性皮膚炎、皮膚潰瘍，尤其是眼、鼻、口四周。
  4. 眼部問題：眼睛充血、容易流淚。
  5. 全身症狀：易胖、體力差、疲勞、頭暈。

當妳出現以上症狀，若能及時補充足量的維生素B2，可以減輕這些症狀，進而痊癒。

季節性維生素B2缺乏的表現

現代人的飲食習慣，很容易營養不均衡，加上乳類食品攝取不足，使得人們普遍有「維生素B2缺乏症」。

尤其在春季的3月至5月期間，缺乏維生素B2的表現更為明顯，容易出現上述症狀，如口角炎、皮膚炎、眼睛充血等，因此我們在日常飲食中應特別關注維生素B2的攝入，以免因缺乏而引發不適或疾病。

長期缺乏維生素B2的嚴重後果

長期而嚴重的維生素B2缺乏不僅會導致上述症狀，還可能引發更嚴重的健康問題。維生素B2對於皮膚和黏膜細胞的正常代謝至關重要。

當這些細胞因為維生素B2不足而無法正常再生時，可能會形成潰瘍，如食道潰瘍、胃潰瘍、腸潰瘍和子宮頸糜爛。如果不加治療，可能進一步惡化為長期的充血和腫脹，最終形成腫瘤甚至癌症。

如何補充維生素B2？高含量維生素B2食物排行榜！

★蔬菜類食物排行（每100g含量）

TOP1紫蘇：0.4724mg

TOP2豌豆苗：0.2598mg

TOP3玉米筍： 0.2563mg

TOP4九層塔：0.2340mg

TOP5紅辣椒：0.2271mg

★水果類食物排行（每100g含量）

TOP1榴槤：0.2250mg

TOP2龍眼：0.1400mg

TOP3釋迦：0.1400mg

TOP4紅棗：0.1200mg

TOP5酪梨(綠皮)：0.1039 mg

★堅果類食物排行（每100g含量）

TOP1原味杏仁果：0.8974mg

TOP2黑芝麻(生)：0.2688mg

TOP3白芝麻(生)：0.1691mg

TOP4開心果：0.1637mg

TOP5原味榛果：0.1504mg

★穀物類食物排行（每100g含量）

TOP1燕麥片：0.1200mg

TOP2蕎麥：0.1100mg

TOP3小米：0.1100mg

TOP4甜玉米：0.0953mg

TOP5小麥：0.0950mg

★肉類食物排行（每100g含量）

TOP1雞肝(肉雞)：2.3650mg

TOP2鵝肝：2.2433mg

TOP3豬肝：2.2095mg

TOP4豬腎：1.8770mg

TOP5雞心(肉雞)：1.4575mg

購買連結：B群+C鋅鎂全能膠囊

哪些族群應該補充維生素B2？

  • 正在懷孕中、哺乳期或服用避孕藥的女性
  • 很少吃瘦肉和乳製品的人
  • 長期處於精神緊張狀態、工作壓力大的人
  • 正在減肥、節食的人
  • 需要營養的銀髮族
  • 長期吃素的人
  • 患有糖尿病且長期進行飲食控制的人
  • 患有潰瘍且長期進行飲食控制的人

維生素B2每日攝取量

依照衛服部的「國人膳食營養素參考攝取量」，B2的每日建議攝取量為：

成人

成年男性：1.3mg

成年女性：1.0mg

懷孕第二與第三期的孕婦：需增加0.2mg，意即1.2mg

哺乳期女性：需提升0.4mg，意即1.4mg

兒童和青少年

0至6個月嬰兒：0.3mg

7至12個月嬰兒：0.4mg

1至3歲兒童：0.7mg

4至6歲兒童：男性1.0mg；女性0.9mg

7至9歲兒童：男性1.2mg；女性1.0mg

10至12歲兒童：男性1.3mg；女性1.2mg

13-15歲：男性1.5mg；女性1.3mg

16-18歲：男性1.6mg；女性1.2mg

維生素B2有副作用嗎？

維生素B2屬於水溶性維生素，通常不會累積到達到有害水平，身體會通過尿液排除多餘的維生素B2，因此副作用非常罕見。

更多關於211餐盤瘦身的介紹可參考>最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆

>>看更多B群+C鋅鎂全能膠囊

延伸閱讀

8大維生素B群全能養膚效果一次看！有效對抗粉刺痘痘、控油保濕、修復屏障

當心頭髮狂掉！妳有落髮危機嗎？預防掉髮和白髮必吃這3大「養髮營養素」

「維生素B9—孕育健康的關鍵，促進細胞生長與修復的必需品！」

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