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Vitamin B2 | Riboflavin

Riboflavin | The nutritional sources of riboflavin | Vitamin B2

food

What is riboflavin?

Riboflavin is also known as vitamin B2, a water-soluble vitamin.

 

What does riboflavin do in our bodies?

 

  • Riboflavin is a crucial component of co-enzymes involved in the growth and development of cells, energy production, and the breakdown of fats, steroids, and medications.

  • Riboflavin is essential for the growth, development, and function of the cells in the body. In addition, this vitamin helps produce energy in all cells of our bodies.

  • Riboflavin helps turn the food we eat into the energy we need.

  • Riboflavin helps regulate metabolism.

  • More interestingly, riboflavin is an antioxidant to protect the body against harmful free radicals and inhibits body cell damage.

  • Riboflavin also metabolizes the other three B vitamins: vitamin B3-niacin, vitamin B6-pyridoxine, and vitamin B9-folate.

Oranges

What are the nutritional food sources of Riboflavin?

  • Foods that are particularly rich in Riboflavin include eggs, animal organ meats (such as beef liver), lean meats, and milk. In addition, enriched bread and other grain products are good sources of Riboflavin.

 

  • Eggs, leafy green vegetables, nuts, and seeds also supply a smaller amount of Riboflavin compared to dairy products.

 

  • Riboflavin is sensitive to ultraviolet light, such as sunlight. Therefore, most milk and milk products are packed in opaque plastic or cardboard containers.

Fresh Produce

Top Riboflavin food list:

  • Beef and Beef liver meat.

  • Oats and breakfast cereals fortified with riboflavin.

  • Milk and yogurt.

  • Clams.

  • Almonds.

  • Cheese.

  • Mushrooms.

  • Chicken.

  • Eggs.

  • Quinoa cooked.

  • Salmon.

  • Enriched bread & bagels and other grain products.

Citrus Fruits

Enriched:

Here, we would like to explain the term “enriched”:

Enriching means adding the original nutrients back into processed foods. For example, riboflavin was lost during the various grains processing and added to the manufactured grain products. Therefore, there are riboflavin-enriched flour and other grain products.

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Fortified:

"Fortified": What does "fortified" mean?

"Fortified" means a food to which nutrients are added that were not present originally or nutrients are added that increase the amount already present.

Summer Salad

The recommended amounts of riboflavin (vitamin B2):

The riboflavin you need depends on your age and sex, and life stage.

The average daily recommended amounts (RDA) are listed in milligrams (mg) daily.

The RDA for Riboflavin for males fourteen and older is 1.3 milligrams daily, and for females nineteen and older, the RDA for Riboflavin is 1.1 milligrams daily. RDA of Riboflavin for females aged fourteen and eighteen is 1.0 milligrams daily. RDA of riboflavin for pregnant females aged 14 to 50 is 1.4 milligrams daily, and for females aged 14 to 50 years old in lactation is 1.6 milligrams daily.

RDA means Recommended Dietary Allowance, which is an average daily level of intake to meet the nutrient requirements of nearly all (97%-98%) healthy individuals.

Recommended dietary allowances (RDAs) for vitamin D (1).
Apricots

Riboflavin and Healthful Diets

Our nutritional needs should be met primarily through foods because foods provide various nutrients and other healthy components. Foods contain vitamins, minerals, dietary fiber, and other nutrients that are beneficial for our health. In some situations and cases, fortified foods and dietary supplements are helpful when it is impossible to meet the needs for one or more nutrients.

 

A healthy dietary pattern was described by “The Dietary Guidelines for Americans” as one that:

 

  • Includes a variety of vegetables; fruits; grains, and whole grains; milk, yogurt, cheese; and oils. Milk and yogurt are excellent food sources of riboflavin. Enriched grains (for example, bagels made with enriched grains) are good sources of riboflavin. Quinoa, some vegetables, and fruits contain riboflavin.

 

  • Includes various protein foods, such as lean meats; poultry; eggs; seafood; beans, peas, lentils; nuts and seeds; and soy products. Beef liver and beef are rich in riboflavin. Chicken, eggs, fish, nuts, and seeds are good sources of riboflavin.

  • Limits foods and beverages higher in sodium, added sugar, and saturated fat.

  • Limits alcoholic beverages.

  • Stays within your daily calorie needs.

Tropical fruit

References:

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