Riboflavin or vitamin B2 can be obtained from several food sources. Presented in this article is a list of foods containing riboflavin.
Vitamin B is a complex vitamin, further divided into types like B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin).
Health Benefits
Riboflavin is a water-soluble vitamin required by the body to maintain good health. It is primarily necessary for proper metabolism and digestion. Riboflavin is also essential to promote the activity of other B complex vitamins like B3 and B6. All the B vitamins, including riboflavin, are necessary for growth and proper functioning of cells. Riboflavin also functions as an antioxidant. It aids in processing fats and amino acids in the body. It helps in the prevention of skin lesions, and hence, its deficiency can lead to cracked lips and dull skin. As it is essential to carry out several functions in the body, one should include foods containing riboflavin in the diet regularly.
Foods List
Riboflavin is found in a variety of foods of plant as well as animal origin.
Plant Sources
- Whole grains
- Turnip greens
- Beets
- Spinach
- Colocasia
- Asparagus
- Collards
- Broccoli
- Mushrooms
- Almonds
- Walnuts
- Pistachio
- Soy
- Papaya
- Raisins
- Currants
- Custard apples
- Bananas
- Apricots
Animal Sources
- Eggs
- Milk
- Cheese
- Yogurt
- Shellfish
- Mackerel
- Salmon
- Sardines
- Trout
- Herring
- Beef liver
Dosage
Riboflavin is required in very little amounts. Infants and children require it in as little quantities as 0.3-0.9 mg per day, whereas adults require 1-1.3 mg per day. Pregnant and lactating women require slightly larger doses of riboflavin, i.e., 1.6 mg per day. As there are numerous food sources, it is easy to fulfill the daily requirement of this vitamin. One need not go for vitamin supplements, as much of the riboflavin is obtained from the daily diet itself.
Riboflavin deficiency is very rare as the vitamin is required in small amounts. But, there have been cases of ariboflavinosis, that occurs due to chronic deficiency of riboflavin. The symptoms of this condition include cracks on lips and in the corners of the mouth, scaly skin, rash, sensitivity to light, etc. On the other hand, it is not recommended to take riboflavin supplements without consulting the doctor. As it is a water-soluble vitamin, the excess is flushed out of the body. However, when taken excessively in the form of supplements, it can result in toxicity and degeneration of muscles.
It is also recommended to prefer only fresh and natural foods over synthetic supplements to fulfill the daily quota of riboflavin. Lastly, it is advised for pregnant women, older people, and people suffering from chronic diseases to consult their doctor before making any major dietary changes.
Disclaimer: This article is meant only to provide information. It is not to be substituted for doctor’s advice.
