Essential Vitamins

Vitamins Guide – VITAMIN B2

Vitamin B2-rich foods – Riboflavin

Vitamin B2-Rich Foods

Vitamin B2, also known as riboflavin, is an essential nutrient that plays a crucial role in maintaining overall health and wellness. If you’re looking to increase your intake of this important vitamin, a variety of delicious and nutritious foods can help. Towards the end of this article are five vitamin B2-rich foods to add to your diet.

Vitamin B2 or Riboflavin

Riboflavin is a water-soluble vitamin that participates in energy production and protein, fat, and carbohydrate metabolism. In addition, it is an ingredient for the biochemical called Flavin Adenine Dinucleotide (FAD), which is needed for the optimum activity of various metabolic enzymes.

Metabolic Enzymes

Metabolic enzymes (biological catalysts) are a broad class of proteins that regulate metabolic pathways in energy homeostasis. These include the monosaccharide sugar, glucose, lipid, and amino acid metabolisms. Of these, the enzyme glycerophosphate dehydrogenase plays an integral part in how insulin-producing B-cells detect the presence of glucose sugar molecules inside the pancreas. Indeed, evidence suggests that a lack of vitamin B2 is linked with developing type 2 diabetes.

An Unstable Vitamin

As with vitamin B1 (thiamin), riboflavin cannot be stored in the body due to its solubility in water, so a regular dietary intake is essential. Vitamin B-rich foods include:

  • Whole grains: wheat, rice, barley, maize, rye, oats, buckwheat, quinoa.
  • Dairy products: milk, butter, cheese, yogurt, cream, whey, casein.
  • Eggs: chicken eggs, quail eggs, duck eggs, caviar, goose eggs, turkey eggs.
  • Yeast extract: food flavoring made from the yeast used to make bread and beer.
  • Leafy greens: bok choy, collard greens, dandelion greens, kale, mustard greens, broccoli, spinach.
  • Beans: black-eyed peas, cannellini beans, chickpeas, kidney beans, lima beans, pinto beans.

Riboflavin Fortified Foods

Milk cartons preserve riboflavin

Fortified cereals are also good vitamin B2-rich foods, and kids who eat them for breakfast will have more riboflavin than kids who don’t.


Although milk is a vitamin B2-rich source, its riboflavin content plunges 90 percent after exposure to light for a couple of hours, so buy milk in cartons instead of in bottles. In supermarkets, milk is typically purchased in half, one, or two-liter transparent plastic bottles stacked on illuminated refrigerated shelves. Do you think they contain riboflavin? You now know.

Heat Destroys Vitamin B2

Boiling milk reduces riboflavin content by a quarter, while the vitamin readily leaches into the water when vegetables are cooked. That’s why the water turns yellowish. Also, when milk is frozen, its riboflavin level plunges by half.

Riboflavin is an Antioxidant

Due to its role in antibody production, riboflavin acts as an antioxidant, so it bolsters immunity. In addition, it has been found that the vitamin helps keep skin, hair, eyes, and mucus membranes in good condition. It has also been found to boost mental functioning.

Benefits of Riboflavin

Vitamin B2 benefits are:

  • Homocysteine is an amino acid, and vitamins B12, B6, and folate break it down into other chemicals the body needs. So, high homocysteine levels indicate a possible vitamin deficiency. In addition, high levels are linked to higher risks for dementia, heart disease, and stroke. Riboflavin has a homocysteine-lowering action. So, make sure you eat vitamin B2-rich foods.
  • Riboflavin seems to protect against cataracts. Studies suggest that regular intake of vitamin B2-rich foods leads to the risk of getting cataracts being reduced by a third. [2]
  • In a study of 55 people with migraine, it was discovered that 59 percent of those taking 400 mg riboflavin per day had experienced a 50 percent reduction compared to only 15 percent of those taking a placebo.

Vitamin B2 RDA 

The recommended dietary allowance for men and women is 1.3 mg and 1.1 mg daily, respectively. The upper safe level for long-term supplementation is 40 mg. Physically active people should consume more vitamin B2-rich foods as the vitamin gets used up faster during exercise. Also, because human metabolism changes with age, older folk need to consume more riboflavin to maintain blood levels of this vitamin. Excess consumption leads to more of it in the urine, making the flow more yellowish. As a result, pins and needles and numbness may be felt.

Riboflavin Deficiency

One of the riboflavin B2 deficiency symptoms is cataracts. The danger of cataracts due to lowered riboflavin levels has already been mentioned. In addition, riboflavin b2 deficiency diseases due to low levels of riboflavin are chronic fatigue syndrome and mouth ulcers in some people. Severe deficiency, ariboflavinosis, is rare in Western countries but occasionally appears in vulnerable groups such as older people, alcoholics, and those with anorexia.

5 Amazing Vitamin B2-Rich Foods

So, here is a list of five vitamin B2-rich foods:

Vitamin B2-Rich Foods: Almonds

Almonds are one of the great vitamin B2-rich foods, with 100g providing 1.1 mg of the nutrient. They are also a good source of healthy fats, fiber, and protein, making them a great snack option. Try adding almonds to your morning oatmeal or yogurt, or enjoy them as a midday snack. Other nuts high in riboflavin are cashews and walnuts.

Vitamin B2-Rich Foods: Spinach

Spinach is another one of the vitamin B2-rich foods. It is a dark leafy green vegetable that is packed with nutrients, including vitamin B2. Just one cup of cooked spinach provides 0.4 mg of vitamin B2, which is a third of the recommended daily intake for adults. Spinach is also a good source of iron, calcium, and vitamin K, making it a great addition to salads, smoothies, and cooked dishes.

Vitamin B2-Rich Foods: Mushrooms

Mushrooms are a great addition to any diet, and they also happen to be a fantastic source of vitamin B2. One cup of sliced mushrooms provides 0.5 mg of vitamin B2, which is 41 percent of the recommended daily intake for adults. Mushrooms are also low in calories and high in antioxidants, making them an excellent choice for anyone looking to improve their overall health. Try adding sliced mushrooms to your omelets, salads, or stir-fries for a delicious and nutritious boost of vitamin B2.

Vitamin B2-Rich Foods: Salmon

Not only is salmon a delicious and versatile fish, it's also one of the great vitamin B2-rich foods. A 100 g serving of cooked salmon provides 0.5 mg of vitamin B2, which is 41 percent of the recommended daily intake for adults. Salmon is also high in omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation and improving heart health. Try grilling or baking salmon for a tasty and nutritious meal that will help boost your vitamin B2 intake.

Vitamin B2-Rich Foods: Eggs

Eggs are not only a great source of protein, but they are also packed with essential vitamins and minerals, including riboflavin, so it is one of the great vitamin B2-rich foods. One medium egg provides 0.25 milligrams of vitamin B2, which is 20 percent of the recommended daily intake for adults. Eggs are also versatile and can be cooked in many different ways, making them a great addition to any meal. For example, try adding hard-boiled eggs to your salad or making an omelet for breakfast to boost your vitamin B2 intake.

Vitamin B2 Supplementation

Essential 16 Vitamins

Due to ABC, it is wise the top-up with thiamin via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin B1. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

  • Vitamin A (retinyl acetate) 0.8 mg or 100% of the RDA
  • Vitamin B1 (Thaimine) 2.2 mg or 200% of the RDA
  • Vitamin B2 (Riboflavin) 2.8 mg or 200% of the RDA
  • Vitamin B3 (Niacin) 32 mg or 200% of the RDA
  • Vitamin B5 (Pantothenate) 12 mg or 200% of the RDA
  • Vitamin B6 (Pyridoxine) 2.8 mg or 200% of the RDA
  • Vitamin B7 (Biotin) 0.1 mg or 200% of the RDA
  • Vitamin B12 (Methyl cobalamin) 5 mcg or 200% of the RDA
  • Vitamin C (L-ascorbic acid) 160 mg or 200% of the RDA
  • Vitamin D3 (Cholecalciferol) 10 mcg or 67% of the RDA
  • Vitamin E (DL-α-tocopheryl acetate) 24 mg or 160% of the RDA
  • Vitamin K1 (Phytomenadione) 75 mcg or 200% of the RDA
  • Choline 82.5 mg **
  • Bioflavonoids 5 mg **
  • Folic Acid 0.4 mg or 200% of the RDA
  • Inositol 50 mg **
  • ** daily value not established. Other Ingredients: Microcrystalline Cellulose, Maltodextrin, Magnesium Stearate (Vegetable Source)



Synonymous terms: vitamin b2 rich foods; vitamin b2 deficiency symptoms

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