Best Vitamin B2 Sources to Add to Your Diet Today

vitamin b2 sources

Riboflavin is required for your body to properly metabolize the food you ingest, and vitamin B2 sources are vast and varying. Sometimes, we can overlook the sources of vitamin B2 that we are accustomed to having on our plates every day. With vitamin B2, cellular growth and proper cellular operations are a natural process. 

Vitamin B2 sources can be vegan or vegetarian also. The important thing to remember about vitamin B2 is that light damages the structure of the vitamin, which will make it taste less fresh.  This is the main reason that foods like milk come in opaque containers for freshness. The light blocking containers help to safeguard the milk from tasting old or spoiled because of the light damaging the vitamin B2 in the milk.

You should consume 1.1mg of vitamin B2 daily if you are a healthy adult female.  For healthy adult men, the RDA is 1.3mg of vitamin B2 per day. For women that are pregnant or breastfeeding, you should aim to ingest 1.5mg of riboflavin daily.

Sources Of Vitamin B2

If you eat a regular, balanced diet without restrictions, you shouldn’t have a problem getting all of the vitamin B2 that your body needs from the foods you consume. Sources of vitamin B2 can be found nearly everywhere that you look. Beef, mushrooms, eggs, and liver are some of the top riboflavin packed foods you can eat, but you aren’t limited to just the most obvious choices. 

Below is a comprehensive list of riboflavin rich foods that can be eaten to keep your metabolism and cellular operations working at full steam.Try incorporating some of the foods listed into your regular meal plans for the week, and you should be able to up your riboflavin intake with hardly any effort at all. It’s in meat, dairy, fish, shellfish, and fruits and vegetables, so you essentially can get the benefits of riboflavin no matter what you choose to have from breakfast, lunch, or dinner. 

  • Skirt Steak, 6 ounces, 1.5mg, 112% RDA
  • Lowfat Milk, 16ounces, .9mg, 69% RDA
  • Salmon, 6 ounces, .8mg, 64% RDA
  • Mushrooms, 1 cup, .5mg, 38% RDA
  • Pork Chops, 6 ounces, .5mg, 35% RDA
  • Spinach, 1 cup, .4mg, 33% RDA
  • Egg, 1 large, .3mg, 20% RDA
  • Beef Liver, 3 ounces, 3mg, 168% RDA
  • Yogurt, 1 cup, .6mg, 34% RDA
  • Sun Dried Tomato, 1 cup, .3mg, 16% RDA
  • Feta Cheese, 1 ounce, .2mg, 14% RDA
  • Trout, 3 ounces, .4mg, 21% RDA
  • Dark Meat Chicken, 3 ounces, .15mg, 11% RDA
  • Lamb, 3 ounces, .2mg, 13% RDA
  • Clams, 3 ounces, .3mg, 24% RDA

Vegetarian Vitamin B2 Sources

Even if you don’t consume any meat or fish, you can still find plenty of vitamin B2 food sources in your produce and dairy section at the grocery store.The great thing about riboflavin is that it comes in some of the most curious sources that you might not initially think of.  From seaweed to muscadine grapes, if you’re a vegetarian vitamin B2 sources are more than likely somewhere on your favorite foods list.

Below is a list of some of the top carriers of vitamin B2 in the fruits and vegetables category, along with dairy products to assist vegetarians in getting the vitamin B2 sources you need into your daily diet. Remember that consuming riboflavin daily is a key to having mental focus and clarity, and maintaining healthy hair, skin, and nails. Although the most riboflavin rich foods are meat and fish, you can still get high amounts of riboflavin by eating some of these foods that are vegetarian vitamin B2 sources.

  • Almonds, 1 ounce, .3mg, 25% RDA
  • Avocado, 1 whole, .3mg, 20% RDA
  • Lentils, 1 cup, .1mg, 9% RDA
  • Kidney Beans, 1 cup, .1mg, 6% RDA
  • Muscadine Grapes, 10 count, .9mg, 69% RDA
  • Asparagus, 1 cup, .28mg, 19% RDA
  • Salmon, 6 ounces, .8mg, 64%

Vegan Riboflavin Food Sources

You can count on riboflavin to keep your cellular growth happening for you, even if you lead a vegan lifestyle.  Because of the fact that vitamin B2 food sources are normally protected from the damaging effects of light, is it any surprise that seaweed and plantains are some of the plants that are the greatest vegan riboflavin food sources to choose from?  It is absolutely a vital part of tissue repair, so riboflavin needs to be a sought after vitamin in an active vegan lifestyle.

Fruits and vegetables with thicker rinds or encased in thicker skins are a sure way to tell that it is going to be riboflavin rich. It seems to be nature’s way of encasing all of the vitamin B2 so that it isn’t damaged by the sunlight while it is growing to its nutrient rich best. Enjoy some of these vitamin B2 food sources and pack your vegan plate with the helpful effects of riboflavin.

  • Asparagus, 1 cup, .28mg, 19% RDA
  • Apple, 1 with skin, .1mg, 6% RDA
  • Squash, 1 large, .459mg, 34% RDA
  • Zucchini, 1 large, .3mg, 16% RDA
  • Seaweed, 1 Tablespoon, .26mg, 14% RDA
  • Plantain, 1 count, .21mg, 13% RDA
  • Soybeans, 1 cup, .28mg, 19% RDA
  • Tofu, 1 cup, 1mg, 76% RDA
  • Soymilk, 16 ounces, .9mg, 79% RDA
  • Eggplant, 1 count, .2mg, 14% RDA
  • Peas, 1 cup, .19mg, 12% RDA

Riboflavin Sources

You may need to seek out additional vitamin B2 sources if you are a pregnant or breastfeeding woman.  You may also need to look into additional sources of vitamin B2 if you are a woman taking birth control.  Birth control has a negative impact on the body’s ability to absorb riboflavin from the foods you eat.

Because riboflavin is a water soluble vitamin, you won’t experience any negative effects if you consume well over the RDA of riboflavin.  You may, however, experience a darker yellow urine if you consume a lot of vitamin B2 food sources, but that is not cause for alarm.  It is merely your body getting rid of the excess riboflavin in your system through your urine stream. That is also the reason you need to consume riboflavin daily, because of the fact that your body isn’t going to maintain an excessive store of vitamin B2, it can only maintain a small amount of it in your small intestine.

Vitamin B2 and the Expectant Mother

Riboflavin is one of the B vitamins that is incredibly important to the development of a healthy fetus. Because of the role of riboflavin in cellular development and maintenance, it is no surprise that your body can’t be expected to grow a healthy baby without having a good supply of riboflavin to help it along. Cereals and grains that are rich sources of riboflavin can also help to sit well on your stomach while you’re expecting and may still be experiencing some of the nausea associated with early term pregnancy.

Vitamin B2 sources like cashews and almonds make a great snack to help you to maintain a source of riboflavin without overpacking your stomach, which can make you feel uncomfortable in both the early and late stages of pregnancy.  As a matter of fact, vitamin B2 has been used to treat the effects of nausea, so getting a good source of vitamin B2 in your stomach may actually help you to hold your food down and get vital nutrients to your baby and yourself during this very critical time of growth.

There is also a link between preeclampsia being triggered by a lack of vitamin B2 in a pregnant woman’s diet.  This is a very dangerous condition for both the mother and the child.  Getting a good vitamin B2 food source into your body every day is critical to the development of the baby, and also to prevent conditions like preeclampsia and anemia triggered by pregnancy from stealing your health and focus during your gestation period.

Vegetarian and vegan women who are expecting are advised to be particularly mindful of the signs of vitamin B2 deficiency, as they are in the highest risk group for riboflavin deficiency to become problematic during pregnancy. In most cases, your GP can prescribe a multivitamin that is high in vitamin B2 that can help you to get an adequate supply of riboflavin in your body. This may be necessary if you are experiencing nausea and morning sickness daily, and finding it hard to keep food on your stomach in the early stages of pregnancy.

READ ALSO: 9 Health Benefits of Vitamin B2