Riboflavin or vitamin B2 is an important vitamin in the body as it is responsible for ensuring that the other B vitamins efficiently turn foods into energy that the system can use. It can also prevent oxidation or free radical damage on the cells, as well as help keep the skin healthy. Riboflavin deficiency may cause fatigue, lip sores, sore throat, depression, slow metabolism, and skin problems. If you have low vitamin B2 level in your body, eat foods high in riboflavin to get the amount that you need. The recommended daily intake for women is 1.1 mg and 1.3 mg for men. The percent daily value or DV is 1.7 mg. Here are some of the foods that are rich in riboflavin.
One cup or 180 grams of spinach has 0.43 mg of riboflavin or 25% DV. Because of this, it helps prevent cancer, and it improves the health of the hair and skin. It is also rich in minerals, iron, and protein. Aside from spinach, there are also other green veggies that are high in vitamin B2. A cup of cooked Chinese broccoli contains 8% DV of riboflavin, dandelion greens with 11%, collard greens with 12%, drumstick leaves with 13%, asparagus with 14%, and beet greens with 24%.
Squids are high in protein but low in calories. They also don’t contain carbohydrates and cholesterol. One ounce or 28 grams of squids contain 0.13 mg of riboflavin, which is 8% of the daily value. If you are into seafoods, there are also others that are also rich in vitamin B2, such as oysters that contain 22% DV of riboflavin per 3 ounces, and mussels and clams with 21% DV also per 3 ounces.
3. Sesame Seeds
Sesame seeds are good sources of phytosterols that lower the level of cholesterol in the body. They are also good for protecting the heart, burning fats, preventing cancer, and balancing hormones. One cup or 128 grams of sesame seeds yield 0.60 mg of riboflavin or 35% DV. Other seeds that are also good sources of vitamin B2 are squash, pumpkin, and chia seeds, which all provide 3% DV per ounce. Sunflower seeds give 6% DV of riboflavin for the same amount.
4. Raw Brown Italian Mushrooms
Mushrooms are packed with vitamins, minerals, proteins, antioxidants, and amino acids. They help boost the immune system, aid in weight loss, and prevent various types of cancers. A cup or 87 grams of raw brown Italian mushrooms will give you 0.43 mg or 25% DV of riboflavin. Other mushrooms also contain this vitamin. Grilled portabella mushrooms give 29% DV of vitamin B2 per cup, while stir-fried white mushrooms offer 29% DV for the same amount.
5. Pork Sirloin
Pork is rich in protein and amino acid. It is also good for the overall mental performance, nervous system, and eyes. Some of the lean parts including the sirloin, loin, and tenderloin are even healthier than chicken. Riboflavin is another vitamin that is rich in pork. Every 609 grams of pork sirloin contain 3.11 mg of riboflavin or 183% DV. Other pork cuts that are good source of vitamin B2 are pork loin with 22% DV per 3 ounces, pork shoulder with 23% DV, and ground pork with 24% DV.
6. Hard Boiled Eggs
Hard boiled eggs are rich in protein and they contain good fats. They can also make the bones stronger and the eyes healthier. These eggs are good sources of riboflavin as they contain 0.70 mg or 41% DV of this vitamin per 136 grams. You’ll get different amount of vitamin B2 depending on the way you prepare the eggs. One poached egg gives 11% DV of riboflavin, while one scrambled, fried, or raw egg contains 13% DV.
Mackerel is rich in omega 3 fatty acids, which is good for the heart. This fish is also beneficial in preventing dementia, eye problems, and prostate cancer. Every ½ fillet or 154 grams of mackerel contains 0.89 mg or 53% DV of riboflavin. Other oily fishes that are rich sources of vitamin B2 include salmon that contains 11% DV of riboflavin per 3 ounces, herring and tuna with 15% DV, trout with 21%, wild salmon with 24%, and smoked salmon with 27%.
8. Lamb Steak
Lamb meat is an excellent source of protein, healthy fats, and iron. It helps boost the immune system and promotes healthier nervous system. Every 175 grams of lean lamb steak will give you 1.51 mg or 89% DV of vitamin B2. Other lamb parts that contain riboflavin are lamb leg with 21% DV per 3 ounces, and veal with 20% DV also per 3 ounces.
Almonds are rich in antioxidants and various vitamins and minerals, which are good for the heart. These nuts are also fantastic sources of riboflavin as every cup or 143 grams contain 1.45 mg or 85% DV of the said vitamin. There are also other nuts that contain high amount of riboflavin, including cashew, pine, and pistachio nuts with 4% DV of riboflavin per ounce, and mixed nuts with 8% DV also per ounce.
10. Gjetost Cheese
This type of cheese helps in boosting the immune system and in the proper absorption of calcium. It is also high in Vitamin B. Every 227 grams of Gjetost cheese contains 3.14 mg or 185% DV of riboflavin. Other cheeses are also high in riboflavin. Grated parmesan gives 8% DV of riboflavin per ounce, brie with 9%, Roquefort with 10%, feta with 14%, and hard goat cheese with 20%.
Our Final Thoughts
B Vitamins are vital in converting the foods you eat into energy. Make sure that you get enough riboflavin or vitamin B2 to make the most out of the said vitamins and ensure they function well. Overdose in vitamin B2 is less likely to happen, unless artificially taken via supplements or injections. This means that you can eat as much as these riboflavin rich foods without worrying about consuming too much.