Vitamin B2 - Riboflavin Recommended Daily Allowance (RDA), Rich Food Sources

Written by Diet Bites

Vitamin B2 Daily Recommended Amount (IU represents International Unit):

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 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.

Rich Food Sources, Riboflavin: Take note that not all foods are wise for diet menus.

Food Selection, Preparation Mode	Serving Size	Riboflavin Content
Spaghetti with meat sauce, frozen entree	1 package	3.772 mg
Beef, variety meats and by-products, liver	pan fried - 3 ounces	2.911 mg
Shake, fast food, vanilla	16 fl oz	2.198 mg
Turkey Giblets	1 cup	2.179 mg
Kellogg's All Bran	3/4 cup	1.711 mg
Chicken Giblets, simmered	1 cup	1.525 mg
Fast foods, chili con carne	1 cup	1.139 mg
Duck, domesticated, meat only - roasted	1/2 duck	1.039 mg
Braunschweiger, liver sausage	2 slices	0.865 mg
Wheat flour, white enriched	1 cup	0.701 mg
Yogurt, plain, skim milk	8-oz container	0.531 mg
Eggnog	1 cup	0.483 mg
Cheese, ricotta, whole milk	1 cup	0.480 mg
Fast foods, cheeseburger, double	1 sandwich	0.478 mg
Quaker, Cap'n Crunch Peanut Butter Crunch	3/4 cup	0.468 mg
Milk, chocolate, reduced fat	1 cup	0.458 mg
Cheese, cottage, lowfat, 2% milkfat	1 cup	0.447 mg
Soup, clam chowder, New England	1 cup	0.436 mg
Tomato products, canned, paste	1 cup	0.401 mg
Fish, rockfish, Pacific, dry heat cooked	1 fillet	0.337 mg
Spinach, frozen, chopped, cooked	1 cup	0.334 mg

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.

Vitamins & Minerals That Impact Weight Loss, Weight Maintenance & Overall Health

Articles in this Section | Site Map | Diet Bites | Site Disclaimer | Google +1