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:
- 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.
- Lean Meats: Meats like beef, lamb, and pork contain substantial amounts of riboflavin. Lean cuts are generally healthier choices.
- Poultry: Chicken and turkey are good sources of vitamin B2, particularly in the breast meat.
- Fish: Certain fish, including trout, mackerel, and salmon, contain riboflavin. Canned fish like tuna also provides this vitamin.
- 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.
- 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.
- 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.
- 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.
- 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.