Last updated on June 25, 2024
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Vitamin B2, also known as Riboflavin, plays a vital role in maintaining energy levels, healthy skin, and a strong immune system. It helps the body convert food into energy and supports normal cell growth and function.
In this article, let’s explore the top 15 vitamin B2-rich foods, their health benefits, and how you can include them in your daily diet.
Vitamin B2 (Riboflavin) is a water-soluble vitamin that travels through the bloodstream and is crucial for proper body function. It helps convert carbohydrates into energy (glucose) and supports enzyme functions in the body.
A deficiency in Vitamin B2 may lead to conditions such as:
To maintain sufficient levels, include vitamin B2-rich foods or supplements as part of your diet.
A lack of Vitamin B2 can occur due to poor diet or low absorption in the body. Common symptoms include:
Here’s a quick summary of the top food sources of Vitamin B2, along with their serving size and riboflavin content.
| S.No. | Vitamin B2 Food | Serving Size | Vitamin B2 (mg) |
|---|---|---|---|
| 1 | Fortified Tofu | 100g | 0.4 |
| 2 | Almonds | 100g | 1.1 |
| 3 | Salmon | 100g | 0.5 |
| 4 | Mushrooms | 100g | 0.5 |
| 5 | Avocados | 100g | 0.1 |
| 6 | Chicken | 100g | 0.2 |
| 7 | Beef Liver | 3 oz | 2.9 |
| 8 | Soybeans | 100g | 0.87 |
| 9 | Milk | 100g | 0.2 |
| 10 | Yogurt | 100g | 0.23 |
| 11 | Egg | 100g | 0.5 |
| 12 | Broccoli | 100g | 0.12 |
| 13 | Brussels Sprouts | 100g | 0.06 |
| 14 | Spinach | 100g | 0.2 |
| 15 | Lean Beef & Pork | 100g | 0.9 |
Beef is one of the best sources of riboflavin. However, since Vitamin B2 is water-soluble, it can be lost during boiling. To preserve it, opt for grilling, broiling, or pan-searing instead of overcooking.
Almonds are loaded with Vitamin E, fiber, and Vitamin B2. They support energy metabolism and help maintain healthy amino acid levels in the blood.
Rich in antioxidants and vitamins, Brussels sprouts provide a moderate dose of Vitamin B2. Try roasting or sautéing them with olive oil for a delicious, healthy side.
A powerhouse of nutrients, broccoli contains Vitamin B2, Vitamin C, and antioxidants. Steam or stir-fry it to retain its nutrients and add a crunch to your meals.
Low in calories but high in Vitamin B2, mushrooms make a versatile addition to soups, stir-fries, and pasta dishes.
Spinach is rich in riboflavin and a variety of other vitamins. Include it in smoothies, salads, or cooked meals to boost your daily intake.
Eggs are a complete source of protein and Vitamin B2. Add boiled or scrambled eggs to your meals for a simple, nutrient-rich option.
Soya-based foods such as tofu, tempeh, and edamame are not just rich in protein but also provide an excellent source of riboflavin — perfect for plant-based diets.
Riboflavin supports collagen production, essential for skin health. It also helps maintain healthy eyes and can reduce the risk of cataracts.
Riboflavin contributes to the metabolism of carbohydrates, fats, and proteins, turning food into usable energy.
As an antioxidant, Vitamin B2 helps combat free radicals, reducing the risk of chronic diseases such as heart disease and cancer.
| Population Group | Recommended Intake (RDA) |
|---|---|
| Men (19 years & above) | 1.3 mg/day |
| Women (19 years & above) | 1.1 mg/day |
| Pregnant Women | 1.4 mg/day |
| Breastfeeding Women | 1.6 mg/day |
Source: Oregon State University
Incorporating Vitamin B2-rich foods into your daily diet is key to supporting energy production, glowing skin, and better overall well-being.
Include a variety of foods like eggs, soybeans, spinach, almonds, dairy, and lean meats to meet your daily riboflavin needs naturally.
🩺 Disclaimer: This article contains general information sourced from public references and is not a substitute for medical advice. Always consult a qualified doctor for personalized recommendations. BeatO is not responsible for any actions taken based on this content.
Author: Anuja Koul
A passionate and creative writer specializing in healthcare and wellness. Writing allows her to express herself and share her expertise in health and nutrition.