Vitamin B2 - Riboflavin
Recommended Daily Allowance (RDA)
Rich Food Sources
Written by Sky Taylor, Diet Bites
Vitamin B2 Daily Recommended Amount
1.7 milligrams per day
Natural Food Sources Containing Vitamin B2
Brewers yeast, liver, yeast extract, milk, almonds, free range eggs, cheese, green leafy vegetables.
Vitamin B-2 Nutrition, Therapeutic Use, Deficiency Symptoms
Vitamin B2 Nutrition Benefits for the Body
General -A co-enzyme that coverts protein, sugars and fat into energy. Good for repairing tissues and membranes.
Therapeutic Uses for Vitamin B2: Treatment of ulcers (mouth, duodenal, gastric, eye ulceration).
Vitamin B2 Deficiency Symptoms
Eyes may feel fatigued and like they have grit under the eyelid itself. Eyes may be sensitive to light or bloodshot. The mouth may get sore and cracked. The tongue and lips may feel inflamed. Scaling may occur on the face.
Dizziness, insomnia, hair loss, trembling and the inability to absorb or learn new things.
Vitamin B-2 Nutrition, Food List
Rich Food Sources, Riboflavin: Take note that not all foods are wise for diet menus.
|
Food Selection, Preparation Mode |
Serving Size |
Riboflavin Milligrams |
|
Spaghetti with meat sauce, frozen entree |
1 package |
3.772 |
|
Beef, variety meats and by-products, liver |
pan fried - 3 ounces |
2.911 |
|
Shake, fast food, vanilla |
16 fl oz |
2.198 |
| Turkey Giblets |
1 cup |
2.179 |
| Kellogg's All Bran |
3/4 cup |
1.711 |
|
Chicken Giblets, simmered |
1 cup |
1.525 |
|
Fast foods, chili con carne |
1 cup |
1.139 |
|
Duck, domesticated, meat only - roasted |
1/2 duck |
1.039 |
|
Braunschweiger, liver sausage |
2 slices |
0.865 |
|
Wheat flour, white enriched |
1 cup |
0.701 |
|
Yogurt, plain, skim milk |
8-oz container |
0.531 |
|
Eggnog |
1 cup |
0.483 |
|
Cheese, ricotta, whole milk |
1 cup |
0.480 |
|
Fast foods, cheeseburger, double |
1 sandwich |
0.478 |
| Quaker, Cap'n Crunch Peanut Butter Crunch |
3/4 cup |
0.468 |
|
Milk, chocolate, reduced fat |
1 cup |
0.458 |
|
Cheese, cottage, lowfat, 2% milkfat |
1 cup |
0.447 |
|
Soup, clam chowder, New England |
1 cup |
0.436 |
|
Tomato products, canned, paste |
1 cup |
0.401 |
|
Fish, rockfish, Pacific, dry heat cooked |
1 fillet |
0.337 |
|
Spinach, frozen, chopped, cooked |
1 cup |
0.334 |
Vitamin B2 Offenders
- Heating, Baking & Light
Vitamin B2 Daily Recommended Amount mg/d (daily milligrams)
Infants & Children:
0 to 6 months old - 0.3 mg
7 to 12 months old - 0.4 mg
1 to 3 years old - 0.5 mg
4 to 8 years old - 0.6 mg
Pregnancy:
All ages - 1.4 mg
Lactation:
All ages - 1.6 mg
Males:
9 to 13 years old - 0.9 mg
14 and older - 1.3 mg
Females:
9 to 13 years old - 0.9 mg
14 to 18 years old - 1.0 mg
19 and older - 1.1 mg
Health Warnings for Vitamin B2
Smokers, heavy alcohol drinkers and women using certain types of birth control are at an increased risk for Vitamin B2 - Riboflavin deficiency.
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