Foods With Vitamin B2: Why You Need Riboflavin?

foods with vitamin b2

Riboflavin (also known as Vitamin B2) is an important, water-soluble (water-soluble) vitamin that is naturally found in many different foods and is included in other strong defenses. It is essential for the growth, development, and complete function of cells. Riboflavin also helps convert the food you eat into energy that stimulates your body.

Why You Need Riboflavin

Riboflavin is important to your health in many ways. Most people get enough riboflavin from the food they eat, and deficiencies are rare. However, other groups of people, such as meat-eaters and pregnant or breastfeeding women, are more likely to benefit from riboflavin supplementation. On average, adults need between 1.3 and 1.6 milligrams (mg) of riboflavin daily to avoid deficiency.

Riboflavin plays an important role in regulating the body’s systems, including:

Physical Strength

Along with other B vitamins, riboflavin works to help your body convert carbohydrates into fuel. It plays a major role in helping you gain energy from the food you eat. Because riboflavin is so important for the complete functioning of cells in your body, it is important to avoid deficiency.

Migraine Prevention

There is some evidence that adding riboflavin may help prevent headaches in adults. More research is needed to confirm the effects of riboflavin prevention on migraine headaches, but preliminary studies show that it may help reduce the frequency and severity of migraines.

Foods With Vitamin B2

Most foods naturally contain riboflavin or are fortified with riboflavin, so it is usually easier to find your daily requirement for this vitamin in your diet.

These eight foods are some of the best sources of the riboflavin diet available:

Beef Liver

Cow liver is a very rich source of riboflavin in addition to supplements. One ounce of cooked liver contains 2.9 milligrams of riboflavin, or twice your daily requirement.

Breakfast Cereals

Most breakfast cereals are fortified with riboflavin and other B vitamins. Generally, a single cereal diet contains 100% of your recommended daily amount of riboflavin or 1.3 milligrams.


A cup of milk or yogurt contains about one-third of the riboflavin that you need to consume in a day. Whether you are eating plain milk or a smoothie, milk, and yogurt are great ways to get calcium and protein at the same time.


Although most people avoid red meat due to its fat content, cool beef can be a healthy source of many B vitamins, including riboflavin. Three ounces of beef tenderloin contains 0.4 milligrams of riboflavin or 31% of your recommended daily value.


If you enjoy clambake, there is good news: frames contain about a third of the riboflavin you need to use in a day. And unless you have allergies to shellfish, clams are part of a healthy diet.


Mushrooms are another major source of riboflavin, especially for vegetarians who may have difficulty finding riboflavin in other foods. ½ cups serving portabella mushrooms contain 23% of the daily amount of riboflavin.


You may already know that almonds are an excellent source of protein, fiber, and healthy fats, but did you know that they are also a good source of riboflavin? An ounce of dried almonds contains 23% of the riboflavin you need per day.


Egg yolks are rich in B vitamins, including riboflavin. One whole egg contains 0.2 milligrams of riboflavin or about 15% of the recommended daily value. Although eggs tend to have high cholesterol, the amount of healthy foods it contains makes them part of a healthy diet for most people.


Is too much vitamin B2 bad for you?

The primary risk of excess B-2 is damage to the liver. However, excess riboflavin, or riboflavin toxicity, is rare. You'd have to eat almost impossibly large quantities of food to overdose on riboflavin naturally.

When is the best time to take vitamin B2?

Riboflavin is best absorbed when taken between meals. People who do not eat a balanced diet every day may benefit from taking a multivitamin and mineral complex.

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