7 food sources of vitamin B2 you must know

Being water-soluble in nature, vitamin B2 or riboflavin can't be stored in a body. This means that we contingency embody vitamin B2 abounding dishes in your diet each day to accommodate a daily requirement of a B2 in your body. The endorsed daily stipend (RDA) of riboflavin is opposite for opposite age groups. For those above 19 years old, it 1.1 mg/day for females and 1.3 mg/day for males. But a requirement increases during pregnancy and lactation. Here are some healthy sources of B2 that we can embody in your diet.

Dark green, shaggy vegetables: Spinach (palak), fenugreek (methi) and lettuce enclose significantly high concentrations of riboflavin. Apart from shaggy vegetables all dim immature phony vegetables like capsicum, broccoli, asparagus, Brussels sprouts and dim peas are abounding sources of B2.

Fruits: Bananas, figs, apples, berries and pears are sincerely good sources of vitamin B2.

Meat: If you’re a non-vegetarian, we could do your daily requirement of B2 by including beef sources in your diet. Pork, duck and animal viscera like liver and kidney offer top amounts of vitamin B2.Besides, greasy fish like salmon, mackerel, shellfish and herring also enclose vitamin B2 reserves, with top thoroughness benefaction in salmon (67%)

Nuts and seeds: Roasted almonds are a richest source of B2 among nuts, with 0.1 mg benefaction in 10 g or 6 almonds, assembly 60 % of your Daily requirement of B2. Apart from that soyabean, flax seeds, oats, sunflower seeds, soy nuts are sincerely abounding sources of B2.

Whole grains: Most of your RDA of B2 would be over if we eat whole pellet formed dishes each day. You could also embody whole pellet fortified dishes to boost B2 in your diet.

Milk and divert products: From divert to eggs and cheese, dairy products are good sources of B2.

Other sources: Roots like honeyed potatoes and carrots, mushrooms and leavening can also offer as vitamin B2 sources.

Photo source: Getty images

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References:

1. Powers HJ. Riboflavin (vitamin B-2) and health. Am J Clin Nutr. 2003 Jun;77(6):1352-60. Review. PubMed PMID: 12791609.

7 food sources of vitamin B2 you must know