What are the source of vitamin B2

Vitamin B2, also known as riboflavin, is a water-soluble vitamin that plays a vital role in energy production and the metabolism of fats, drugs, and steroids in the body. Here are some dietary sources of vitamin B2:

  1. Dairy Products: Dairy foods, such as milk, yogurt, and cheese, are rich sources of riboflavin. One cup of milk, for example, can provide a significant portion of the daily recommended intake of vitamin B2.
  2. Lean Meats: Meats like beef, lamb, and pork contain substantial amounts of riboflavin. Lean cuts are generally healthier choices.
  3. Poultry: Chicken and turkey are good sources of vitamin B2, particularly in the breast meat.
  4. Fish: Certain fish, including trout, mackerel, and salmon, contain riboflavin. Canned fish like tuna also provides this vitamin.
  5. Eggs: Eggs, particularly the yolks, are a source of riboflavin. However, it’s important to note that the white (egg white) does not contain significant amounts of this vitamin.
  6. Leafy Green Vegetables: Some vegetables, such as spinach, turnip greens, and broccoli, provide riboflavin. While they may not be as rich in this vitamin as other sources, they contribute to your overall intake.
  7. Nuts and Seeds: Almonds and sunflower seeds are good sources of riboflavin. They can be included in your diet as snacks or added to various dishes.
  8. Fortified Foods: Some processed foods, including breakfast cereals and nutritional supplements, are fortified with riboflavin. Check the product labels to see if they contain added vitamin B2.
  9. Organ Meats: Liver and kidney are examples of organ meats that contain high levels of riboflavin.

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A well-balanced diet that includes a variety of these foods can help you meet your daily riboflavin requirements. Vitamin B2 is essential for maintaining healthy skin, eyes, and nerve function and for converting food into energy.

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