Foods High in Vitamin B2

Vitamin B2, also known as Riboflavin, is an essential vitamin to your body. Like all B vitamins, it plays many important roles:

  • Aids in your metabolism — Your body needs Vitamin B2 (and all B vitamins) to ensure that you are producing enough energy from the food you eat. This vitamin helps your body to break down protein, fats, and carbs in order to produce energy. It also helps to provide your body the oxygen needed to produce energy.
  • Improves eye health — Vitamin B2 is needed in order to produce glutathione, an antioxidant that not only enhances your immune function, but also protects your eyes from cellular degeneration. A diet rich in B2 can help to reduce your risk of developing cataracts as you age.
  • Regulate other vitamins and minerals — Vitamin B2 helps to regulate both Vitamin B6 and B9, ensuring that these vitamins are turned into nutrients your body can use. It’s also needed for your body to absorb iron, and can prevent iron deficiency.
  • Treat migraines — People with migraine headaches may discover that Vitamin B2 is a simple remedy that works wonders.

It’s vital that you get enough Vitamin B2 in your diet! Your body will let you know when you’re not getting enough, as you’ll see side effects of a Vitamin B2 deficiency like lips that are cracked and sore, itchy skin, and eyes that are oversensitive to light. You need at least 1.3 mg of Vitamin B2 in order to stay healthy.

Sure, you could take a multivitamin, but why not get it from the best possible source: food! Nature has provided an abundance of foods that are rich in Vitamin B2, and you’ll find that it’s surprisingly easy to add more of this vitamin to your diet. We’ve put together a list of some of the foods that are richest in Vitamin B2 so you can be sure to stock up on your next grocery store trip:

  • Beef liver — Beef liver contains 4.14 mg of Vitamin B2 in just 3.05oz of meat. You’ll find that this makes one heck of a healthy dinner!
  • Mackerel — This popular fish contains 0.54 mg of Vitamin B2 in a similar-sized serving. We all know that fish is important for your diet, so why not add more mackerel to your diet?
  • Yogurt — This fat-heavy, diet-friendly food contains 0.52 mg of B2 in a single cup. It’s more than just a great way to start the day, but it’s one of the best ways to get more riboflavin.
  • Low-fat Milk — Despite the higher sugar content of low-fat milk, you’ll find that it may be a good addition to your diet, thanks to the fact that it contains 0.40 of B2 in a single cup.
  • Crimini Mushrooms — There are many good plant-based sources of Vitamin B2, but few can beat crimini mushrooms. You get 0.69 mg of B2 in a single 0.5-oz portion. They’re perfect to top your salad and add more riboflavin to your diet!
  • Spinach — It’s a well-known fact that spinach is one of the healthiest of the greens. With 0.42mg of B2 in a single cup of the dark, leafy greens, it’s definitely a food you need to eat a lot more of. Try spinach boiled to get the maximum nutritional benefits
  • Almonds — Almonds contain roughly 0.65 mg of B2 in just ½ cup. Though they’re a bit higher in calories and (healthy) fat, they’re a good way to start the day.
  • Whole grains and cereals — If it’s made with wheat or oat bran, it’s going to contain Vitamin B2. Most whole wheat cereals and grains are rich in riboflavin, making them an excellent food to add to your diet.

Adding Vitamin B2 to your daily diet is easy and the nutritional benefits are high.  Make sure you’re getting enough of this vitamin in your diet.

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