Vitamin B2 is also known as riboflavin. Eating foods that contain Vitamin B2 is an excellent way to increase your intake of vitamin without taking supplements. Vitamin B2 helps to promote healthy skin and hair, burn fat, and increase healthy liver function
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Some green vegetables are good sources of vitamin B2 especially spinach, Brussels sprouts and broccoli. All three of these vegetables contain 3 to 5 percent of the recommended daily intake of vitamin B2. Although not seem like a large number, these are still a good source of naturally occurring vitamin B2 unlike foods added vitamin B2. In addition, these vegetables contain a number of other nutrients and minerals and is rich in the other B-Complex vitamins. Although 3 to 5 percent does not sound like much, the recommended daily amount of 1.0 to 1.3 grams based on gender and age so that even a small amount is helpful.
Milk is one of the best sources of Vitamin B2 contains 27 percent of the recommended daily dose per serving. A serving of milk is one cup or 8 oz. Although the amount of vitamin B2 varies with different types of milk, the variance varies slightly. Whole milk and nonfat milk contains 26 percent of the daily recommended allowance for vitamin B2 so that any kind of cow-derived milk is a good source.
Soy milk is also a good source of vitamin B2, although it has less of vitamin than cow milk. Soymilk, whether vanilla or plain has 10 percent of the recommended daily intake, which still qualifies as a good choice. Reinforced soymilk may contain larger amounts of vitamin B2, but this will vary based on the type. Look for ‘riboflavin “on the nutrition label.
Organ meats, such as liver, kidney, sweet bread, heart, tongue and brain, are among the best sources of vitamin B2. Although these foods may not be as popular as other meat items they can be introduced into the diet by looking up new recipes and are available for purchase at most major grocery stores. The feed contains between 30 and 50 percent of the recommended daily allowance for vitamin B2. You can search for specific feed and how much they contain nutritional data link below.
Eggs contain an average of 0.27 milligrams of riboflavin which makes them a good source of vitamins. Eggs are among the best source of vitamin B2 with 68 percent of the recommended daily intake. But eggs are also high in fat and cholesterol so those watching their fat and cholesterol intake should limit the number of eggs they eat and continue to eat other foods high in vitamin B2.
Almonds are a good snack foods high in riboflavin because they do not require any preparation. Almonds contain 57 percent of the recommended daily allowance for vitamin B2. Almonds can be eaten plain or cooked with chicken, sprinkled in salads or crushed in almond butter.