Top (Riboflavin) Vitamin B2 Rich Foods
Vitamin B2, also known as Riboflavin is a vital nutrient needed by our body to carry out energy metabolism properly and a wide variety of cellular processes. Its deficiency can lead to cracking and reddening of the lips, mouth ulcers, inflammation of the mouth, sore throat and even iron deficiency anemia. So, to overcome the lacking of Riboflavin, here are some foods you must add in your routine diet.
Vitamin B2 is arguably the only vitamin that provides you a visual clue to its passage through your body. When there is a lot of vitamin B2 in your diet, your urine turns bright yellow to show you it is there.
Just like other B vitamins, Vitamin B2 is involved in energy metabolism. According to a recent study, it has been found to affect the metabolism of iron in important ways. The World’s Healthiest Foods are usually very rich in Riboflavin. In fact, over half of the foods contain at least 5% of the Dietary Recommended Intake (DRI) for vitamin B2. Besides, consuming theses foods can help you overcome many health issues like migraine, cancer, hair issues etc., and improve cellular function.
Here are some foods that are rich in Vitamin B2 and so should be added in your diet.
Dark green, leafy vegetables – Spinach, fenugreek and lettuce contain high concentrations of Vitamin B2. Apart from leafy vegetables, all dark green vegetables including capsicum, broccoli, Brussels sprouts, asparagus, and dark peas are rich sources of this vitamin.
Fruits – Among the fruits, bananas, apples, figs, berries and pears are fairly good sources of Riboflavin.
Meat – For those who’re non-vegetarian, they could fulfill their daily B2 requirement by including meat sources in their diet. Chicken, pork, and animal organs like kidney and liver offer highest amounts of vitamin B2. In addition, oily fish like salmon, shellfish and herring are also a rich source of vitamin B2, with highest concentration present in salmon (67%)
Nuts and seeds – Roasted almonds are the richest source of riboflavin among nuts. Apart from almonds, soybean, oats, walnuts, flax seeds, sunflower seeds, soy nuts are fairly rich sources of B2.
Whole grains – Most of your daily requirement of Vitamin B2 can be satisfied if you eat whole grain based foods daily. You could also include whole grain fortified foods to boost B2 in your diet.
Milk and milk products: Dairy products are good sources of Vitamin B2 from milk to eggs and cheese.
Other sources – Roots like carrots, sweet potatoes, mushrooms and yeast can also serve as vitamin B2 sources.
Tips To Absorb Vitamin B2 From These Foods
Riboflavin is not easily destroyed when heated. Therefore, cooking foods that are rich in vitamin B2 at high temperature will not degrade the vitamin. But, it is water soluble as such there is a chance that it will get evaporated while soaking, boiling, or straining foods.
For this reason, you need to careful keep in mind certain things to maximize the bioavailability of B2 in these foods. Have a look at some useful tips:
• Store Vitamin B2 rich foods in solid containers, especially nuts, grains and seeds.
• Avoid boiling and soaking vegetables preferably that contain Vitamin B2.
• If boiling or soaking them is a must for you, don’t discard the broth, instead use it in cooking.
• Absorption of Vitamin B2 depends on the availability of vitamin A, vitamin B1, B3, B5, B6, and B12. As such, don’t forget to include rich sources of these vitamins in your diet.
• Experts believe that B2 is best absorbed by the body when vitamin B2 rich foods are consumed between meals.
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