Foods high in Vitamin B2 Riboflavin

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Vitamin B2 Rich Foods List     Vitamin B2 (Riboflavin) is another energy substance which also helps to produce and repair our body tissue. Riboflavin, a yellow-coloured vitamin, is essential for the conversion of proteins, fats and carbohydrates into energy. It assists in the production and repair of body tissues, the efficient use of oxygen by the cells, and also in the important maintenance of healthy mucous membranes.   The RNI* for Riboflavin B2 for an average adult (not including pregnant or lactating women) is up to 1.3mg per day. Consult your doctor before increasing intake of any nutrient or changing your diet in any way!     A List of Rich Sources of Vitamin B2       Vitamin B2 Rich Foods List Milligrams Portion Marmite ** 11 100g Liver 2.5 + 100g Kidneys 2 + 100g Liver Sausage 1.4 100g Liver pate 1.1 100g Heart 1 + 100g Breakfast Cereal (fortified) 1 + 100g Wheat germ 0.70 + 100g Faggots 0.50 100g Milk (condensed) 0.40 100g Milk (evaporated) 0.40 100g Cheese (hard) 0.40 100g Almonds 0.32 + 100g Mackerel 0.30 + 100g Mushrooms 0.30 + 100g Eggs 0.30 + 100g Mince Meat 0.30 + 100g Steak 0.30 + 100g Sardines 0.29 100g Yogurt 0.25 + 100g ** - Only eaten in very small portions! "Never leave bottled milk on your doorstep in the sun for even a brief period as it will begin to lose its Riboflavin content"   What if you're not getting vitamin B2 from rich foods? deficiencies usually arise because of poor eating habits (either from eating the wrong foods or from cooking techniques), or from poor absorption because of stomach or intestinal complaints. Sore or ulcerated mouths and lips, inflamed eyes, scaling skin, particularly on and around the face, and hair loss are the most common symptoms of a lack of Riboflavin. Who Needs Vitamin B2? pregnant and breast-feeding women, and also women on the pill, should increase their consumption of riboflavin in food or as supplements. The vitamin is also particularly needed by vegetarians, or people who are on a long course of antibiotics. RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value! It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link: http://www.nutrition.org.uk/upload/DRVs.pdf

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