Riboflavin ~ Super Nutrients

Also known as Vitamin-B2, is one of eight B vitamins.

As mentioned before, all of the B vitamins are water soluble.

Meaning that the body does not store them but excretes them in the urine.

It's a micro-nutrient and is responsible for the bright yellow colored urine in individuals who take supplements containing B vitamins, such as a multi-vitamin.

As such, vitamin-B2 is required for a wide variety of cellular processes.

It plays a key role in energy metabolism.

And for the metabolism of fats, ketone bodies, carbohydrates, and proteins.

Because it's water soluble, excessive intake has not been shown to be toxic to humans.

A deficiency is uncommon, as most healthy people who eat a well-balanced diet get enough of this nutrient.

However, those who may be at risk for a deficiency include those with a very poor diet such as some elderly people and alcoholics.

A deficiency can lead to cracking and reddening of the lips.

Inflammation of the mouth, mouth ulcers, sore throat, and even iron deficiency.

So, what does it do?

Along with the other B vitamins, it helps the body cells use fat, protein, and carbohydrates from foods to produce energy.

It's also involved in iron transport for red blood cell production and plays a role in mucous membrane functions.

It's necessary for healthy skin, hair, eyes, and liver.

It also helps the nervous system function properly.

Additionally, this micro-nutrient helps in the production of niacin (Vitamin-B3) and Vitamin-B6.

B-2 Foods

Milk and milk products are the most common food sources in the North American diet.

Followed by bread products and fortified cereals.

Because this micro-nutrient is destroyed by exposure to light.

Foods containing it, such as milk, should ideally not be stored in glass containers that are exposed to light.

It can also be lost in water when foods are boiled or soaked.

Therefore, roasting and steaming foods are the preferred methods of cooking.

#1: Yeast Extract Spread (Marmite)

Yeast extract spread is common in British cultures.

And is a high protein food, a rich vitamin-B1 (thiamin) food, and a good vegan source of vitamin-B12.

In addition, this spread is a good source of B2 providing 14.3 mg. (841% DV) per 100 gram serving, or 0.858 mg. (50% DV) per teaspoon.

#2: Liver

The liver of most animals are packed with vitamin-B2.

Often appearing on restaurant menus as pâté, liver can also be eaten in sausage (liverwurst).

And prepared steamed or fried with onions and herbs.

Lamb liver provides the most B2 with 4.6 mg. per 100 g. serving or 270% of the DV.

That is 3.9 mg. (230% DV) of vitamin-B2 per 3 oz. serving.

#3: Dried Herbs, Spices, and Peppers

Dried herbs and spices are packed with the vitamins and minerals you need.

Start making it a habit to add more dry herbs, such as paprika, or chili powder (depending on preference) to all the dishes you eat.

Dried Ancho chilies contain the most vitamin-B2 providing 2.26 mg. (133% DV) per 100 gram serving, or 0.38 mg. (23% DV) per pepper.

Paprika follows providing 1.74 mg. (103% DV) of vitamin-B2 per 100 gram serving, or 0.12 mg. (7% DV) per tablespoon.

After paprika, are dried coriander, spearmint, parsley, and chili powder which provides 0.8 mg. (47% DV) of riboflavin per 100 gram serving, or 0.06 mg. (4% DV) per tablespoon.

#4: Almonds

Almonds are great as a snack or even added to salads.

Almonds are also a great source of vitamin-E, calcium, protein, zinc, magnesium, potassium, and copper.

Almonds provide 1.01mg. (60% DV) of vitamin-B2 per 100 gram serving.

Or 1.45 mg. (85% DV) of vitamin-B2 per cup of whole almonds.

Or 0.28mg (17% DV) per ounce, and 0.012 mg. (1% DV) per almond.

#5: Edamame

Dry roasted soybeans are a great snack.

And be sure to look for low sodium varieties to keep your blood pressure low.

Dry roasted soybeans, or edamame, provide 0.76 mg. (44% DV) per 100 gram serving, or 1.3 mg. (76% DV) of vitamin-B2 per cup.

#6: Cheese (Roquefort, Brie, Limburger)

Despite being a high cholesterol food.

Cheese is a good source of calcium, protein, vitamin-B12, and vitamin-B2.

Roquefort provides the most (B2) with 0.58 mg. (34% DV) per 100 gram serving, or 0.5 mg. (29% DV) in a 3 ounce package, 0.16 mg. (10% DV) per ounce.

Other high riboflavin cheeses (in descending order) are;

Brie (31% DV per 100 g.),

Limburger (30% DV),

Camembert (29% DV),

Caraway cheese (26% DV),

Blue cheese (22% DV),

goat cheese (22% DV),

Romano (22% DV), and finally Swiss cheese which provides 0.3 mg. (17% DV) per 100 gram serving, or 0.07 mg. (5% DV) per ounce.

#7: Wheat Bran

Bran is high in fiber and is the top source of both vitamin-B6 and magnesium.

Wheat bran can most commonly be found in whole grain breads or bran muffins.

But is also a great addition to hot breakfast cereals like oats, rye, and buckwheat.

Crude wheat bran provides 0.58 mg. (34% DV) per 100 gram serving, or 0.34 mg. (20% DV) per cup, and 0.17 mg. (10% DV) of vitamin-B2 in a half cup.

#8: Fish (Mackerel, Atlantic Salmon, Trout)

Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B6, and B12.

Mackerel has the most providing 0.54 mg. (32% DV) of vitamin-B2 per 100 gram serving.

Roughly 0.95 mg. (56% DV) per fillet, and 0.15 mg. (9% DV) per ounce.

Mackerel is followed by wild Atlantic salmon which provides 0.49 mg. (29%) DV of riboflavin per 100 gram serving.

0.76 mg. (44% DV) per half fillet.

And 0.42 mg. (24% DV) per ounce.

Trout provides 0.42 mg. (25% DV) of vitamin-B2 per 100 gram serving.

0.26 mg. (15% DV) per fillet.

And 0.36 mg. (21% DV) per 3 ounce serving.

#9: Sesame Seeds

Sesame seeds are high in calcium, iron, protein, copper, zinc, and vitamins B1, and B6.

Great as a snack or as an addition to breads and salads.

Sesame seeds provide 0.47 mg. (27% DV) of riboflavin per 100 gram serving.

Or 0.6 mg. (35% DV) per cup.

And 0.13 mg. (8% DV) of vitamin-B2 per ounce.

#10: Sun-dried Tomatoes

Sun-dried tomatoes are a high iron and potassium food.

They're great in sauce, on pizza, or even in salads.

We add them to our foods wherever possible!

100 grams of sun-dried tomatoes provides 0.5 mg. (29% DV) of riboflavin per 100 gram serving.

Or 0.25 mg. (16% DV) per cup.

And 0.01 mg. (1% DV) per piece.

Nutrition Labels & Daily Values

In the United States the daily value for riboflavin is 1.7 mg, which is more than the RDA for adult women (1.1 mg.) and adult men (1.3 mg.).

The daily % value gives you an idea of how much riboflavin is in the food you eat.

However, this number is only required by the FDA for foods that have been fortified with riboflavin.

So it's unlikely you'll see food labels on fresh vegetables or fruits to display this information.

The number you see on the Nutrition label is a percentage calculated by dividing the amount of riboflavin in one serving of the food by the daily value.

For example, a 3 ounce serving of salmon would have 29% of the daily value (DV) for riboflavin.

In Canada: The daily value for riboflavin is 1.6 mg.

At this time, listing the daily value for riboflavin on the Nutrition label is optional.

However, products that have been enriched with riboflavin, such as cereal and pasta.

Will most often have the daily value written on the label.

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