Vitamin B2 is also called riboflavin. It is also an essential vitamin. This vitamin is required for the cellular process and proper energy metabolism. Vitamin B2 is a water-soluble vitamin and water soluble vitamins are well regulated by the body. Vitamin B plays a key role in energy production and like all other vitamin B2 is important for the energy producing electron transport chain and enables the fat molecules to convert to chemically useful energy with the help of folate and vitamin B6. This vitamin also offers the best protection against free radicals. Our body needs to recycle glutathione as it is the most important antioxidants in the human body and vitamin B2 is the ultimate source of antioxidants. A deficiency of this vitamin impairs the ability of a body to making RBC which leads to anemia. People eating a standard Western diet receive vitamin B2 about one-third of the recommended diet from Milk and other dairy products. Milk and milk products are the greatest source of Vitamin B2. Many non-dairy products are also a source of vitamin B2. Here in this article, we will discuss foods rich in vitamin B2. This article will help you to identify foods that figure high concentration of this vitamin.
Foods Rich in Vitamin B2 (Foods High in Vitamin B2):
1.) Spinach High in Vitamin B2
Spinach is an edible flowering plant. It is green vegetable rich in vitamins, minerals, and other necessary nutrients and is a winter superfood. It is a delight for the vegetarians as it the beats the non-vegetarian list with its list of benefits. Spinach hits the top position in foods rich in vitamin B2. A serving of spinach of 1 cup provides you an amount of 0.42 mg of this vitamin which is an excellent source of vitamin B2. The percent of daily value of one cup of spinach is 32% and the nutrient density is as high as 14.0.
2.) Beet Roots High in Vitamin B2
Beet is an underground foods rich in vitamin B2. A serving of a cup of this root provides you 0.42 mg of vitamin B2. The daily value of this serving is 32%.The benefits of this underground vegetable are similar to that of spinach but the nutrient density is higher than that of broccoli by a unit. The nutrient density is 15.0 which proves that it is an excellent source of vitamin B2. You can enjoy the vegetable with other leafy vegetables or the best way is to add it to your salad. The best way to have this is to have them raw.
3.) Mushroom Rich in Vitamin B2
Mushroom which is also referred as the toadstool, its body of fungus bears spore on it and it is typically produced on the ground or on its food source. Mushroom is also most popular food for the vegetarians. They are fleshy and edible and can be eaten in various ways, you can add them to your vegetables or make a soup out of it. It is considered as the source of powerful nutrients and is one of the foods rich in vitamin B2. A cup of Mushroom or serving of mushroom provides you an amount of 0.35 mg of vitamin B2. The daily value of a serving of mushroom is 27. The nutrient density of mushroom is as high as 30.6. Mushroom is considered as an excellent source of vitamin B2.
4.) Eggs Rich Source of Vitamin B2
Eggs are also a great source of vitamin minerals and anti-oxidants. IT is another one foods rich in vitamin B2. The amount of this vitamin in one egg is 0.26 mg and the daily value is 20. The nutrient density calculates around 4.6. The egg is considered as a good source of Vitamin B2.
5.) Milk Rich in Vitamin B2
Milk is a complete food. As mentioned earlier milk is a remarkable source of vitamin B2. Milk and 4 oz of milk give 0.21 mg of vitamin B2. The nutrient density is 4.6. You can have hard boiled egg for your breakfast, or add an omelet and make your breakfast the healthy once. For fitness lover, the egg is the key ingredient of their energy shake.
6.) Kale to Get Vitamin B2
Seafood’s are healthy and the storehouse of minerals and other nutrients. Kale is a popular seaweed it has lots of health benefits and also is an excellent source of Vitamin B2. A cup of kale provides you 0.09 Mg of vitamin B2 that is 7% od daily value. The nutrition value of a cup of kale is 3.4.
7.) Yogurt Rich Source of Vitamin B2
As mentioned earlier milk and dairy products are the good source of vitamin B2, Yogurt is also a major source of this vitamin. A cup of yogurt contains 0.23 mg of vitamin B2 who’s daily nutritional vale is 27%. The nutritional density of yogurt is 3.2. You can take organic yogurt to met your daily requirement of vitamin B2. Organic yogurt has the best nutritional value.
8.) Turkey Rich in Vitamin B2
Turkey breast is a dish for special for occasions like Christmas, new year. This meat is popular and rich in taste. You can have it in your sandwich, baked turkey have great nutritional value, 4 oz of turkey provides you 0.21 mg of vitamin B2 which is 16% of our daily value of 18% of the recommended diet. The nutritional value of 4 oz of Turkey is 1.9.
9.) Squash for Vitamin B2
squash is a very neglected vegetable they are of two types winter squash and the summer once. You would be surprised to know that both are a rich source of vitamin B2. A cup of wimter squash provides 0.14 mg of this vitamin that has a daily value of 11% and the nutrient density is 2.6. Again, a cup of summer squash contains 0..7 mg of vitamin B2, which has a daily value of 5% and the nutrient density is 2,7.
10.) Soybeans Rich in Vitamin B2
Soybeans are a type of legume of eastern Asia. Various soy products are available in the market like soy flour, soy protein, tofu, soy milk, soy sauce and soyabean oil. A cup of soybean provides 0,09 mg of vitamin B2 and its daily value is 6 % of the recommended amount. The nutritional value of soybean is 2.3 which proves that it is one of the foods rich in vitamin B2. They also have an additional benefit of antioxidants and phytonutrients. It is essential food for the vegetarians as it a rich source of proteins and minerals. Soybeans have been linked with various health benefits and concerns.
11.) Beef Liver for Vitamin B2
Beef liver is a rich source of riboflavin or vitamin B2. The as we already know that red meat is a great source of nutrition and protein. A serving of beef liver provides a great amount of vitamin B2. It has been found that 3 oz of beef liver provides 2.9 mg of the vitamin. Too much consumption of red meat has bad habits on health.
12.) Salmon Rich in Vitamin B2
It is said that shellfish is nutritional but the healthy content of salmon fish id unbeatable. It is an exceptional source of protein, vitamin and minerals. Apart from this, it is a great source of vitamin B2, B12, potassium and selenium. The content of B2 is high in this fish. It is considered as the richest amongst the foods rich in vitamin B2. A single serving of 3 oz of salmon gives you an amount of 0.285 mg of vitamin B2.