Vitamin B2, also known as riboflavin, helps the body metabolize nutrients but can be difficult to obtain through dietary sources due to breakdown from light exposure during cooking. Deficiencies can result in various health issues. Good food sources of riboflavin include eggs, dairy products like milk and cheese, meats, grains, mushrooms, spinach, soybeans, nuts, and fortified foods.

2. Sources of Vitamin B 2
( Riboflavin )
A Report By
Mr Allah Dad Khan

3. Benefits.
Riboflavin helps the body metabolize ketone bodies, proteins, fats and carbohydrates.
Light will naturally break down this vitamin, which makes it harder to obtain through
dietary sources that have been cooked or are frequently exposed to high amounts of
UV light when processing or cooking. Riboflavin deficiencies are common, either
because you are failing to get enough riboflavin in your diet or because the body is not
absorbing the nutrient properly. A deficiency of vitamin B2 can often lead to
deficiencies of other vitamins because this will limit your body's ability to metabolize
nutrients. Symptoms of riboflavin deficiency include dry or scaling skin, dry lips,
inflammation of the mouth or tongue, mouth ulcers, cracking at the corners of the
mouth or iron-deficiency anemia.

4. Food Sources.
Vitamin B2 is commonly added to a variety of foods as a dye because when
reduced it naturally has a bright yellow-orange color. Some foods like breakfast
cereal, baby food, sauces, processed cheese, pasta, milk products, energy drinks
and fruit drinks are fortified with additional riboflavin. Natural sources of
vitamin B2 include eggs, milk, cheese, meat and wheat bran. Grains such as
wheat or rice also contain smaller amounts of riboflavin, but these are often
more effective sources of the vitamin when they are enriched or consumed as a
whole grain as much of the vitamin is stored in the hull which is removed
during processing.

5. Mushrooms:
Crimini mushrooms are at the top of
the food chain when it comes to
providing vitamin B2 for a healthy
diet. Other mushroom types will carry
variable amounts of vitamins and
minerals; those harvesting them
should always take care to select only
safe, edible mushrooms for meals.

6. Meats:
Although venison is a choice that ranks
high in a list of riboflavin filled foods,
other meats such as beef can also provide
a lot of this element. Eating liver has
been identified as a particular way to load
up on vitamin B2 and other elements of
the vitamin B complex. Lean meats are
good choices for getting vitamins into
your diet.

7. Spinach:
In addition to a good amount of riboflavin,
spinach also contains a range of other
essential vitamins, as well as the antioxidants
and other health benefits that you would
expect from a green vegetable. To many
nutritional experts, spinach is a "power food"
that brings more to the table per ounce than
almost any other food choice. Dietitians and
trainers often recommend it for making sure
that their clients get what they need out of
meals.

8. Milk:
Both cow's milk and goat's milk are
significant sources of vitamin B2, as
well as other parts of the vitamin B
complex, along with calcium and
other healthy elements. Take care
to select lower fat varieties of milk for
a healthier low-fat diet. Cheese is
another dairy product that can add
riboflavin to a meal.

9. Soybeans:
Soy is another food that carries an
abundance of vitamins and minerals,
including riboflavin, to the dinner plate.
Soy is now available in many more styles
and varieties. Those who are interested in
introducing this plant into their diet can
choose from many products, most of
them processed. It's a good idea to read
labels carefully to see which soy-based
products are actually likely to be health
boosters.

10. Nuts:
Almonds are one kind of nut that has
a significant amount of riboflavin.
Other nuts and legumes are often
good choices for finding what you
need in the form of vitamins and
minerals. Nuts are also one of the
more portable foods that you can use
to supplement your diet without
having to refrigerate them.

11. Eggs:
Eggs are another source of vitamin
B2, as well as protein and many other
nutrients.