Riboflavin foods

Riboflavin is another name for vitamin B2. This is a water-soluble vitamin that is easily absorbed in the body. A daily supply of riboflavin is needed since very little of this vitamin is stored in the body. Riboflavin is needed for metabolizing carbohydrates, amino acids and fatty acids. It also is needed to help the body utilize oxygen. Riboflavin also helps the body to absorb pyridoxine (vitamin B6) and iron. It also helps with the absorption of niacin, another B vitamin, in the body. Red blood cell formation, antibody production, adrenal gland function, cell respiration and growth as well as a healthy mucus membrane in the digestive tract all depend on a ready supply of riboflavin.

People who are deficient in riboflavin can experience dizziness, dermatitis, hair loss, light sensitivity, insomnia, poor growth, poor digestion, burning feet, and slow thinking. It is essential for keeping healthy hair, skin, and nails. Lack of this vitamin can cause eye disorders, inflammation of the tongue and mouth, skin lesions and cracks and sores on the corners of the mouth. Vitamin B2 plays a vital role in negating the effects of carcinogens in the body so it can help to fight off cancer. It is also helpful for mental health and well being. When there is enough riboflavin in the body you are able to concentrate better. It also helps to elevate the mood and has many psychological benefits.

Just by eating enough high in riboflavin foods you can help maintain normal health, well being and happiness. It is best to eat a diet of all natural foods rather than relying on packaged food products for your daily intake of riboflavin rich foods. Try to avoid fast foods and a diet high in saturated fats for the best health. Eating a diet high in riboflavin foods can help to detoxify the body as well and help to maintain a healthy immune system.

Riboflavin food sources are the best way to get this B vitamin. Eating a diet high in riboflavin is essential for overall good health. To be considered a good riboflavin food source it should contain at least 10% of the U.S. Recommended Daily Allowance (U.S. RDA). The U.S. RDA for riboflavin is 1.7 milligrams per day for men ages 19 to 50 years of age. The U.S. RDA for women ages 19 to 50 is 1.3 milligrams. Food sources that meet these requirements and are rich in riboflavin include eggs, milk, cheese, organ meats, lean meats and nuts. Riboflavin is also in fish, green leafy vegetables, legumes, yogurt, and whole grains. Other Riboflavin food sources include most ready-to-eat and instant-prepared cereals. The amount of riboflavin in commercial cereals can vary so you should check the labels.

The very best riboflavin food sources are:

  • brewer’s yeast
  • almonds
  • organ meats
  • whole grains
  • wheat germ
  • wild rice
  • mushrooms
  • soybeans
  • milk
  • yogurt
  • eggs
  • broccoli
  • brussel sprouts
  • spinach
  • oily fish, such as mackerel, trout, eel, herring, and shad
  • dried peas, beans, and some seeds such as sunflower
  • nori seaweed

Riboflavin food sources with moderate amounts of B2 are dark leafy green vegetables, such as asparagus, collards, broccoli, and spinach, whole or enriched grain products, mushrooms, and avocados. Riboflavin food sources with the smallest amount of B2 are cabbage, cucumbers, carrots, apples, figs, berries, tropical fruits and grapes.

If you cannot eat enough foods rich in riboflavin everyday to maintain the recommended U.S. RDA there are Riboflavin supplements on the market that you can take. Most multi-vitamins contain the RDA of riboflavin. You can find these supplements online, in your grocery store or in local health food stores everywhere.

Last updated on Jan 18th, 2011 and filed under Vitamins and Minerals. Both comments and pings are currently closed.

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