What Foods Are High In Riboflavin

Riboflavin, also known as Vitamin B2, is an important nutrient. It is necessary for many metabolic processes, including the processing of fats, proteins and carbohydrates. Riboflavin is found in many food sources, so most healthy people who eat a balanced diet do not have a problem getting enough of the vitamin.

What is Riboflavin?

Riboflavin is a water-soluble vitamin that cannot be produced by the body. It is produced by micro-organisms and plants, and therefore must be ingested. Riboflavin is needed to produce other nutrients in the body that are important for various metabolic functions. It also is necessary to support the activity of vitamin B6, folate, niacin and vitamin K.

Riboflavin Deficiency

It is most common to see riboflavin deficiency in underdeveloped countries. In addition, the elderly and those who abuse alcohol can be at risk of vitamin B2 deficiency. Initial signs of deficiency include cracks near the mouth and lips and inflammation of the lips or tongue. Those who are deficient may experience vision deterioration and, in children, delayed growth.

Sources and Storage

Riboflavin can be found in meats, eggs, green vegetables, grains and cereals, and dairy products. Many of these foods naturally contain riboflavin, while some sources are fortified with the vitamin.

Light is damaging to riboflavin, so products such as milk and yogurt should be kept in opaque containers. Also, when cooking vegetables and grains (including pastas), cook with covers on to retain the riboflavin in the food.

Proteins

Chicken, beef and pork all contain riboflavin. The best meat source is beef liver, which contains 4.14 mg in a 3.5-oz. portion. Fish and shellfish also provide riboflavin, with mackerel and steamed clams providing the highest levels: .54 mg and .43 mg respectively for each 3.5 oz. serving.

Nuts are also a good source of riboflavin. Soy nuts and almonds provide the highest levels, with .78 mg and .65 mg respectively per 1/2-cup serving.

Grains and Cereals

Whole grains are a good source of riboflavin. However, the milling process extracts the riboflavin from the resulting flour, so white flour and products made using milled grains must be fortified. White rice, however, does not have riboflavin added in because the addition of riboflavin adds a yellow tint to the rice, which is not aesthetically pleasing to the consumer.

Vegetables

Raw crimini mushrooms are an excellent source of riboflavin, providing .69 mg per 5- oz. serving. Spinach is also an excellent source, with .42 mg per 1 cup of boiled spinach. Other good sources include broccoli, mustard greens, collard greens, green beans and cabbage.

Dairy Products

Traditionally, riboflavin has been chemically synthesized for food fortification. However, developments in biotechnological processes have found ways to use bacteria, yeast and fungi to synthesize riboflavin. This is especially helpful in fortifying dairy products including milk, yogurt and cheeses. Low-fat milk and yogurt contain .40 and .52 mg respectively per 1-cup serving.

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