Vitamin B2 Riboflavin – Benefits and Top Foods

B2, also known as Riboflavin, is a bright yellow natural chemical that is vital for healthy skin, eyes and hair and the function of our nervous systems. It can be found in eggs, most dairy products, leafy vegetables, mushrooms, almonds, legumes (beans, peas, and others), kidney and liver and is essential for our health. B2 is mostly called riboflavin or RBF, but it can also be called by its older name, vitamin G.

Why do you need riboflavin?

Riboflavin helps to releases energy, especially from fat and protein. It is involved in antioxidant activity being a cofactor of many enzymes.It is required for metabolism of other vitamins like Vitamin B6, niacin and Vitamin K.

What are the Deficiency Symptoms of Vitamin B2?

Riboflavin deficiency frequently occurs in combination with deficiencies of other water soluble vitamins.

  • A red, sore tongue
  • Anemia
  • Bloodshot eyes
  • Burning tongue
  • Conjunctivitis
  • Cracks around the corners of mouth
  • Cracks on the lips
  • Digestive problems
  • Dull or oily hair
  • Eye tiredness
  • Fatigue
  • Impaired nerve function
  • Inflammation in the mouth
  • Itching and burning of the eyes
  • Malfunctioning of adrenal glands
  • Oily skin
  • Premature wrinkles on the face and arms
  • Seborrheic dermatitis
  • Abnormal sensitivity to light
  • Soreness of lips, mouth and tongue
  • Split nails
  • Stunted growth
  • Watering of eyes

Health Benefits Of Vitamin B2


  • It acts as an antioxidant.
  • It is important for the production of red blood cells.
  • It can fight free radicals and helps maintain healthy body. Free radicals can damage cells, and DNA and leads to aging process as well as several health conditions.
  • It is necessary for healthy skin, hairs, eyes and liver.
  • It helps in the conversion of vitamin B6 and folate into forms which can be used by body.
  • It is needed for the healthy functioning of the digestive tract.
  • It helps treat nervous system problems, such as numbness and tingling, Alzheimer’s disease, epilepsy, multiple sclerosis, anxiety, stress, etc.

Daily allowances of riboflavin

The minimum Recommended Dosage Allowance of Vitamin B2 are :-

  • Men – 1.7 mg.
  • Women – 1.3 mg.
  • Pregnant women – 1.6 mg.
  • Lactating women – 1.8 mg.

Because the body cannot absorb large amounts of vitamin B2 at one time, there known toxicity level for this vitamin.

Vitamin B2 or riboflavin cannot be stored in the body a you are required to take it through diet. Vitamin B2 has got riboflavin that stands to different for different age groups. The Recommended Daily Allowance (RDA) of riboflavin is different for different age groups.

Top 10 Foods Highest in Vitamin B2 (Riboflavin)

Given below are certain natural food sources of B2 that you can incorporate in your diet:

1#. Mushroom

Mushroom is also most popular food for the vegetarians. They are fleshy and edible and can be eaten in various ways, you can add them to your vegetables or make a soup out of it. It is considered as the source of powerful nutrients and is one of the foods rich in vitamin B2. A cup of Mushroom or serving of mushroom provides you an amount of 0.35 mg of vitamin B2. The daily value of a serving of mushroom is 27. The nutrient density of mushroom is as high as 30.6. Mushroom is considered as an excellent source of vitamin B2.

2#. Eggs

Eggs are also a great source of vitamin minerals and anti-oxidants. IT is another one foods rich in vitamin B2. The amount of this vitamin in one egg is 0.26 mg and the daily value is 20. The nutrient density calculates around 4.6. The egg is considered as a good source of Vitamin B2.

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3#. Yogurt

As mentioned earlier milk and dairy products are the good source of vitamin B2, Yogurt is also a major source of this vitamin. A cup of yogurt contains 0.23 mg of vitamin B2 who’s daily nutritional vale is 27%. The nutritional density of yogurt is 3.2. You can take organic yogurt to met your daily requirement of vitamin B2. Organic yogurt has the best nutritional value.

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4#. Soybeans

Soybeans are a type of legume of eastern Asia. Various soy products are available in the market like soy flour, soy protein, tofu, soy milk, soy sauce and soyabean oil. A cup of soybean provides 0,09 mg of vitamin B2 and its daily value is 6 % of the recommended amount. The nutritional value of soybean is 2.3 which proves that it is one of the foods rich in vitamin B2. They also have an additional benefit of antioxidants and phytonutrients. It is essential food for the vegetarians as it a rich source of proteins and minerals.

5#. Spinach

Spinach is an edible flowering plant. It is green vegetable rich in vitamins, minerals, and other necessary nutrients and is a winter superfood. It is a delight for the vegetarians as it the beats the non-vegetarian list with its list of benefits. Spinach hits the top position in foods rich in vitamin B2. A serving of spinach of 1 cup provides you an amount of 0.42 mg of this vitamin which is an excellent source of vitamin B2. The percent of daily value of one cup of spinach is 32% and the nutrient density is as high as 14.0.

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6#. Beet Roots

Beet is an underground foods rich in vitamin B2. A serving of a cup of this root provides you 0.42 mg of vitamin B2. The daily value of this serving is 32%.The benefits of this underground vegetable are similar to that of spinach but the nutrient density is higher than that of broccoli by a unit. The nutrient density is 15.0 which proves that it is an excellent source of vitamin B2. You can enjoy the vegetable with other leafy vegetables or the best way is to add it to your salad. The best way to have this is to have them raw.

7#. Milk

Milk is a complete food. As mentioned earlier milk is a remarkable source of vitamin B2. Milk and 4 oz of milk give 0.21 mg of vitamin B2. The nutrient density is 4.6. You can have hard boiled egg for your breakfast, or add an omelet and make your breakfast the healthy once. For fitness lover, the egg is the key ingredient of their energy shake.

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8#. Kale

Seafood’s are healthy and the storehouse of minerals and other nutrients. Kale is a popular seaweed it has lots of health benefits and also is an excellent source of Vitamin B2. A cup of kale provides you 0.09 Mg of vitamin B2 that is 7% od daily value. The nutrition value of a cup of kale is 3.4.

9#. Turkey

This meat is popular and rich in taste. You can have it in your sandwich, baked turkey have great nutritional value, 4 oz of turkey provides you 0.21 mg of vitamin B2 which is 16% of our daily value of 18% of the recommended diet. The nutritional value of 4 oz of Turkey is 1.9.

10#. Squash

squash is a very neglected vegetable they are of two types winter squash and the summer once. You would be surprised to know that both are a rich source of vitamin B2. A cup of wimter squash provides 0.14 mg of this vitamin that has a daily value of 11% and the nutrient density is 2.6. Again, a cup of summer squash contains 0..7 mg of vitamin B2, which has a daily value of 5% and the nutrient density is 2,7.

11#. Salmon

It is said that shellfish is nutritional but the healthy content of salmon fish id unbeatable. It is an exceptional source of protein, vitamin and minerals. Apart from this, it is a great source of vitamin B2, B12, potassium and selenium. The content of B2 is high in this fish. It is considered as the richest amongst the foods rich in vitamin B2. A single serving of 3 oz of salmon gives you an amount of 0.285 mg of vitamin B2.

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