Riboflavin, also known as vitamin B2, helps metabolize proteins, fats, and carbohydrates. It can be found in whole foods such as meats, dairy, eggs, vegetables, mushrooms, and nuts. Riboflavin-enriched processed foods are also a good source. It is not easily destroyed in cooking and must be obtained daily for good health. A deficiency can lead to anemia, a sore mouth, and dry or cracked skin.
Also known as vitamin B2, riboflavin helps metabolize proteins, fats, and carbohydrates. Some of the best foods with riboflavin are whole foods, including meats, dairy, and eggs. Vegetables, mushrooms, and lots of nuts are also great riboflavin foods. Riboflavin-enriched processed foods are also a good way to get the vitamin. To preserve riboflavin in food, it must be stored in a dark place because light can reduce its effectiveness.
The best animal feeds with riboflavin are those that come from animals raised on organic feed. Calf liver is one of the best riboflavin foods and can be added to many dishes for a hearty meal. Other lean meats, such as beef, chicken, and fish, are not only good sources of riboflavin, but also of protein. Milk, yogurt, and other dairy products are also good sources of riboflavin.
Mushrooms are one of the best riboflavin foods in the plant kingdom. There are several different varieties of mushrooms available at most grocery stores, as well as many health food stores. They are excellent in stir-fries, salads, and baked dishes. Tomatoes and many vegetables, such as cabbage, asparagus, and broccoli, are also good sources and can be combined in a variety of dishes. Similarly, green leafy vegetables and most nuts, particularly almonds, are versatile and contain fair amounts of riboflavin.
Other foods with riboflavin include legumes, soybeans, and soy products. Grain products, such as breads, cereals, and pastas, are often enriched with riboflavin during processing to improve their nutritional value. The same is true for some beverages, flavorings, and some baby foods. Always read the labels of processed foods to find out if they have been fortified with riboflavin or not.
Riboflavin in foods is not easily destroyed in cooking because the vitamin can tolerate a moderate amount of heat. It is a water soluble vitamin, which means it is not stored in the body. Therefore, it must be obtained from the diet on a daily basis for good health. In addition to dietary sources, riboflavin supplements are also available in cases where not enough is obtained from the diet.
Some of the benefits of riboflavin include an increase in energy, as it can help with metabolism. Riboflavin also helps regulate the other B vitamins, which are also essential for good health. A riboflavin deficiency can lead to anemia, a sore mouth, and dry or cracked skin.
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