Top 10 Vitamin B2 Rich Foods List

Top 10 Vitamin B2 Rich Foods List

Vitamin B2 or Riboflavin is an essential B-vitamin involved in energy metabolism and cellular functioning. Vitamin B2, is a water soluble vitamin found in body organs kidneys, liver and heart, and thus overdose is rare. Find out the Vitamin B2 deficiency symptoms, Vitamin B2 benefits and Vitamin B2 Rich Foods List

Vitamin B2 deficiency Symptoms

  •  Cracking or reddening of the lips (cheliosis)
  •  Burning eyes
  •  Rashes on the Skin
  •  Mouth inflammation and Ulcers
  •  Appearance of blood vessels in the white portion of eyes

The best way to avoid Vitamin B2 deficiency is consuming Foods high in Riboflavin. Following is the list of Top 10 Vitamin B2 Rich Foods to include in diet to address the symptoms. The RDA for Vitamin B2 for men is 1.2 mg/day and 1.1 mg/day for women. The Daily Value is 1.7 mg.

Foods              Vitamin B2 (Riboflavin) in 100g
Cheese 1.38mg (81% DV)
Almonds 1.10mg (60% DV)
Beef & Lamb 0.86mg (51% DV)
Mackerel 0.58mg (34% DV)
Boiled Eggs 0.51mg (30% DV)
Pork 0.51mg (30% DV)
Mushrooms 0.49mg (29% DV)
Sesame Seeds 0.47mg (27% DV
Seafood (Squid) 0.46mg (27% DV)
Spinach 0.24mg (14% DV)

Vitamin B2 benefits

1. Treats Anemia

Low-levels of vitamin B2 can lead to Anemia. Riboflavin foods can treat sickle cell anemia.

2. Prevent Cancer

Riboflavin plays role in preventing oxidative damage and minimizing the effects of cancer-producing carcinogens. Adequate levels of riboflavin may help reduce Cancer risk.

3. Healthy Hair and Skin

Riboflavin plays role in growth of body tissues such as the skin, connective tissue, eyes, mucous membranes, nervous system and the immune system. It promotes healthy hair and skin.

4. Treats Migraine Headaches

Research reports found that riboflavin may help treat or prevent migraine headaches. A dose of 400 mg is generally prescribed to prevent migraine attacks.

5. Healthy Eyes

Vitamin B2 Rich Foods aid in maintaining healthy eyes and clear vision. It is also helpful in cataract prevention.

Now that you know the Vitamin B2 benefits and Vitamin B2 Rich Foods list, stock up these foods and avoid Vitamin B2 deficiency Symptoms and related health problems.

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