Top 10 Vitamin B2 Rich Foods You Should Include In Your Diet

Written by , B.Desgn, ISSA Certified Specialist In Fitness & Nutrition Tanya Choudhary B.Desgn, ISSA Certified Specialist In Fitness & Nutrition twitter_icon Experience: 2 years

We all know that our body needs vitamins and minerals to stay healthy. But how many of us know what these nutrients are and how they help the body? Most of us are happy to pop a pill and hope that it does its work. But with knowledge comes the power to make changes in our life and make it healthy.

Vitamin B2, known popularly as Riboflavin, is quintessential for the human body and performs a myriad of functions. Right from aiding energy production in the cells to manufacturing red blood corpuscles, and processing the nutrients in your cardiovascular system, vitamin B2 does it all! If your body has vitamin B2 deficiency, you can experience mouth ulcers, sore throat, mouth inflammation, and even iron-deficient anemia.

The Recommended Dietary Allowance (RDA) for Riboflavin is 1.3 mg/day for adult males and 1.1 mg/day for adult females.

While there are several nutritional supplements available in the market that will help you to meet the daily vitamin B2 requirement, there are a number natural foods that are surprisingly rich in vitamin B2.

Vitamin B2 Rich Foods List

Here goes the best 10 Vitamin B2 rich foods which are easily available in nature:

1. Meat

Red meat, beef, or lamb meat – all these are wonderful sources of this vitamin. Meat and meat products give you enough vitamin B2 to meet about 12% of the RDA. Try to include kidneys and livers in your diet to meet your riboflavin requirement.

2. Nuts

Almonds are a great source of vitamin B2 with 28 grams of this healthy nut giving 0.28 mg of Riboflavin, which is about 17% of the RDA. An ounce each of cashews, pine nuts, and pistachios meets 4% of the RDA riboflavin requirement.

[ Read: Health Benefits Of Nuts ]

3. Green Leafy Vegetables

Green leafy vegetable such as spinach, fenugreek leaves, asparagus, drumstick leaves, and beet greens are excellent sources of vitamin B2. While ½ a cup of spinach yields 0.21 mg riboflavin, beet greens give your 24% of RDA requirement.

4. Milk

Milk not only provides calcium to keep the bones healthy but is a good source of vitamin B2 too. 100 ml of milk provides 0.18 mg of vitamin B2, which makes up about 10.5% of the daily requirement of this essential vitamin.

5. Cheese

Cheese is a tasty and healthy way of replenishing the body with vitamin B2. 100 gm of cheese provide about 1.38 mg of Riboflavin, which is enough to make up 81% of the amount you need everyday.

6. Mushrooms

Eating mushrooms boosts vitamin B2 reserves in the body. 100 gm of mushrooms give you about 0.49 mg of vitamin B2, satiating 29% of its daily requirement.

[ Read: Benefits Of Mushrooms For Health ]

7. Eggs

Eat eggs-scrambled, boiled or in curry form. Eggs are not only a power house of proteins but are also abundant in vitamin B2. You can reap 0.51 milligrams of riboflavin from 100 grams of eggs to satisfy 30% of the RDA requirement.

8. Fish

Oily fish such as Mackerel, Rohu, Surmai, and Katla are rich sources of vitamin B2. While 85 gm of Mackerel gives you about 0.49 mg of this vitamin, smoked salmon and wild salmon meet 27% and 24% of RDA recommended daily values respectively.

9. Soya Beans

Soya is known as one of the healthiest foods which can be consumed by both vegetarians and non vegetarians alike. A great source of protein for vegetarians and vegans, soya beans are naturally blessed with a good quantity of vitamin B2. Include 100 gm of soy beans in your diet to reap 0.18 mg of this vitamin.

10. Broccoli

In addition to being a good source of a number of essential vitamins and antioxidants, broccoli is also a warehouse of vitamin B2. If you are watching your weight, you can safely consume broccoli. While 100 gm of these green veggies give 0.117 mg of riboflavin, meeting just 10% of the recommended daily value of this vitamin, it is still a healthier choice when compared to other calorie dense sources.

[ Read: Benefits Of Broccoli For Health ]

This list is by no means comprehensive. However, these are my favorite sources of vitamin B2 riboflavin! These foods not only provide sufficient Riboflavin to the body, but also work wonders for the skin and hair!

So how do you keep your body healthy? Do you prefer popping vitamin pills or do you allow nature to do its work?

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Tanya Choudhary

Tanya ChoudharyHealth & Wellness Writer

Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin, hair, and health. She believes in the right health and lifestyle practices and strives to promote the same to everyone around her. She finds purpose in creating authentic and useful content that can impact people's health in better ways. full bio

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