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Riboflavin also known as Vitamin B2

Wednesday, December 21, 2011
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Riboflavin also known as Vitamin B2Good Sources of Riboflavin.
As it is widely available in a number of foods, a balanced diet can cater to the daily needs of an individual. However Riboflavin is especially sensitive to light and so foods should always be stored in a cool dark place, (Milk the most commonly used source should not be kept out in the sun) also being a water soluble vitamin it's easily lost in the water medium and during the cooking process. So a very good source can easily become a poor source if not stored and cooked properly.

  • Eggs
  • Brewer's yeast
  • Organ meats
  • Venison
  • Fish
  • Yogurt
  • Soybean
  • Whole grains
  • Wheat germ
  • Wild rice
  • Mushrooms
  • Lentils
  • Cow's Milk
  • Broccoli
  • Brussels sprouts
  • Spinach
  • Almonds

In some countries bread and flour is fortified with riboflavin.

So for example if one was to eat

  • 1 cup of boiled spinach (24%),
  • 1 boiled egg (13.5%)
  • 1cup 2% fat cow's milk (23.5%),
  • 1 cup low-fat yogurt (30.6%),
  • 1 cup boiled green beans (7%),
  • 1 cup tomatoes or strawberries (around 5%)

One would get the full complement of the day's requirement of Riboflavin. Venison is an excellent source and 4 oz of Venison alone can give around 40% of day's requirement



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User Comments

31 December, 2011 | supriya Tule | Reply

supriya Tule I get a sore throat very often and always would attribute it to infection, could it be Riboflavin Deficiency? I eat pretty much everything so what foods should I focus on in that case?

02 January, 2012 | Sangeetha Narayana Swamy | Reply

Sangeetha Narayana Swamy Hello Supriya,

Severe Riboflavin deficiency will lead to sore throat. You will also have other symptoms like mouth and lip sores, swelling of the mucous membranes.

As mentioned in the article its the most widely available vitamin, but care should be taken so that you do not lose it during storage and cooking. All the good sources are mentioned in the article (page 4).

Thank you for your query,

Sangeetha Narayana Swamy,
Senior Dietitian,

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