Vitamin B-2 [Riboflavin]

Vitamin B-2, also known as riboflavin, is an essential water-soluble vitamin that belongs to the B-vitamin family. It plays a crucial role in energy production and helps maintain the health of our eyes, skin, and nervous system. Riboflavin cannot be stored in the body for long periods, so it is important to regularly include riboflavin-rich foods in your diet. 

Health Benefits 

Energy Production: Riboflavin is essential for converting carbohydrates, proteins, and fats from our food into adenosine triphosphate (ATP), which is the body's main source of energy. It helps ensure efficient energy production, supporting overall vitality and stamina. 

Healthy Skin and Eyes: Riboflavin plays a vital role in maintaining the health of our skin and eyes. It supports the growth and repair of skin tissues and helps promote healthy vision. Adequate riboflavin intake may also reduce the risk of developing cataracts, a common eye condition associated with aging. 

Antioxidant Activity: Riboflavin acts as an antioxidant, helping to protect our cells from damage caused by harmful free radicals. It works in tandem with other antioxidants, such as vitamin C and vitamin E, to maintain the overall antioxidant defense system of our bodies. 

Nervous System Function: Riboflavin is essential for the normal functioning of the nervous system. 

It aids in the production of neurotransmitters, which are chemical messengers that transmit 

signals between nerve cells. Adequate riboflavin levels are crucial for maintaining optimal 

cognitive function and supporting a healthy nervous system.

Food Sources* 

Beef Liver: 3 ounces of beef liver has about 370% of the recommended daily value (RDV) of Riboflavin. 

Almonds: 1-ounce almond has about 60% of the RDV of Riboflavin. 

Milk: 1 cup of milk has about 29% of the RDV of Riboflavin. 

Greek Yogurt: 6 ounces of Greek yogurt has about 24% of the RDV of Riboflavin. 

Eggs: 1 large egg has about 15% of the RDV of Riboflavin. 

Mushrooms: 1 cup of sliced mushrooms has about 12% of the RDV of Riboflavin. 

Chicken Breast: 3 ounces of chicken breast has about 11% of the RDV of Riboflavin. 

Broccoli: 1 cup of cooked broccoli has about 11% of the RDV of Riboflavin 

Salmon:3 ounces have about 10% of the RDV of Vitamin A. 

Note: The DV values are based on a 2000-calorie diet for healthy adults. DV values may be different for children, pregnant women, or individuals with certain medical conditions.

Recommended Dietary Allowance* 

The recommended daily value (RDV) of Vitamin B-2 for adults is 1.3 milligrams(mg) for men and 1.1 milligrams (mg) for women. 

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Cooking, Healthy Eating, & Food Strategies

Cooking, Healthy Eating, & Food Strategies