7 Best Vitamin B2 Rich Foods You Should Not Miss

Your body needs vitamin B2 for energy production. Also known as riboflavin, vitamin B2 helps in metabolism of carbohydrates and fats. Furthermore, vitamin B2 is also required for activating other B vitamins such as folic acid and vitamins B1, B3 and B6, which are also involved in the body’s metabolism process. Furthermore, vitamin B2 plays an important role in aiding absorption of iron and transporting iron to the blood cells. In addition, vitamin B2 aids regeneration of glutathione, one of the major antioxidants of the body. Studies have also confirmed the role of vitamin B2 in maintaining healthy skin, nerves, eyes and muscles and production of adrenal hormones. As vitamin B2 is a water soluble nutrient, you must consume enough vitamin B2 rich foods daily to prevent deficiency of this essential nutrient. Vitamin B2 occurs naturally in a large number of plant and animal foods. Listed below are the best dietary sources of vitamin B2.

Red Meat

Red meat including lamb and beef are among the best sources of vitamin B2. You can meet your entire recommended riboflavin need by consuming 3 ounces of mutton or beef. However, avoid the saturated animal fats as they are bad for your health. Instead opt for the lean portions.

Soybeans are not only packed with healthy proteins, they are also a great source of vitamin B2. A cup of soybean offers 0.49 mg of vitamin B2, which is equivalent to 38% of the daily value.

Unflavored natural yogurt is a healthy source of riboflavin. You can meet one-third of your minimum daily vitamin B2 requirement from one cup of natural yogurt. In addition, yogurt also helps in improving the health of your gastrointestinal system, which helps in improving absorption of vitamin B2 from foods.

Although all leafy green vegetables contain vitamin B2, spinach has the highest concentration of this important B vitamin. A cup of spinach provides 32% of the recommended daily value of vitamin B2. Moreover, you can get other B vitamins, vitamins A, C and K, iron and dietary fibers by consuming spinach.


Mushrooms are a wonderful source of vitamin B2. One cup of crimini mushroom contains 0.35 mg of vitamin B2, which is equivalent to 27% of the daily value.


One egg meets one-fifth of your daily vitamin B2 requirement. Hence, including egg in your daily diet can protect you from vitamin B2 deficiency.


Mackeral is another good source of vitamin B2. Adding 100 grams of the oily fish to your daily diet helps in meeting one-third of your daily vitamin B2 need.

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