Vitamin B₂ content in food products

Vitamin B₂ content in food products

Riboflavin, also known as vitamin B₂, is a water-soluble vitamin that plays a vital role in energy production, metabolism, and the maintenance of healthy skin and eyes. Here are some of the best food sources of vitamin B₂ along with their content per serving:

1. Beef Liver: Beef liver is a nutrient-dense food that is rich in riboflavin. A 3-ounce serving of cooked beef liver provides approximately 3.9 milligrams of riboflavin.
2. Almonds: Almonds are a nutritious nut that contains a good amount of riboflavin. A quarter-cup serving of almonds offers around 0.6 milligrams of vitamin B₂.
3. Milk: Dairy products such as milk are a good source of riboflavin. One cup of cow’s milk provides about 0.5 milligrams of vitamin B₂.
4. Spinach: Spinach is a leafy green vegetable that contains riboflavin. One cup of cooked spinach can supply approximately 0.4 milligrams of vitamin B₂.
5. Yogurt: Yogurt is another dairy product that is a good source of riboflavin. One cup of plain yogurt contains around 0.5 milligrams of vitamin B₂.
6. Mushrooms: Mushrooms, such as crimini or portobello mushrooms, are a vegetable source of riboflavin. One cup of cooked mushrooms offers about 0.4 milligrams of vitamin B₂.
7. Eggs: Eggs are a versatile source of riboflavin. One large egg provides approximately 0.3 milligrams of vitamin B₂.
8. Salmon: Salmon is a fatty fish that contains riboflavin. A 3-ounce serving of cooked salmon can supply around 0.4 milligrams of vitamin B₂.
9. Whole Grains: Whole grains such as whole wheat bread, brown rice, and oats are good sources of riboflavin. The exact amount of riboflavin in whole grains can vary, but these foods contribute to daily intake of the vitamin.
10. Beef: Beef, particularly lean cuts like beef tenderloin, is a source of riboflavin. A 3-ounce serving of cooked beef provides approximately 0.2 milligrams of vitamin B₂.

Incorporating these vitamin B₂-rich foods into your diet can help ensure you obtain an adequate amount of riboflavin to support energy production and overall health. Consuming a balanced diet that includes a variety of foods rich in riboflavin can help you meet your daily vitamin B₂ requirements.