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Best Foods with Vitamin B2

We all need vitamins and minerals to stay healthy. Some of these are vital for our body and vitamin B2 is one of them. Vitamin B2, known as Riboflavin, performs various functions. From energy production to manufacturing red blood corpuscles, it does everything. It even makes your hair and skin beautiful. Deficiency of it can lead to sore throat, mouth ulcers and even anemia. According to the doctors, you should take at least 1.1 – 1.3 mg of vitamin B2 every day. You can get this amount of vitamin B2 from various food sources. Here are the best foods with vitamin B2 that you should eat regularly:

1. Milk and Milk Products


You can easily get most of your daily recommended vitamin B2 intake from milk. Cheese, yogurt and other milk products are also rich in vitamin B2. Milk contains protein, vitamin D and other essential nutrients. It makes your bones stronger and reduces blood pressure. It also lowers the risk of type 2 diabetes and cardiovascular diseases. Yogurt has probiotics that improve the good bacteria in the gut. So, having a glass of milk or a cup of yogurt is good for your health.

2. Eggs


Eggs contain a high amount of vitamin B2. You can make delicious sandwiches with egg or add it to your salad as well. The dishes you can prepare with eggs are limitless. Apart from that, eggs contain numerous vitamins and minerals. It is a good source of protein and contains all 9 essential amino acids. It can reduce risks of osteoporosis, rickets and heart disease as well.

3. Organ Meats

Organ Meat

Organ meats such as liver, kidney, and heart contain vitamin B2. Many people don’t like the taste of it, but you can cook them in many ways and have it for your lunch or dinner. They are very good for your overall health. Liver meat is good for improving the quality of blood, so you won’t suffer from anemia if you consume it at least once in a while. Organ meats keep you fuller for a long time so it helps in weight loss as well.

4. Meat


Meats like beef, chicken, and pork are rich in vitamin B2. These also contain protein, iron and vitamin B12. It has been found that low-fat meals are as effective as low carbohydrate meals. Meats contain less carbohydrate and so they are good for the health. Though meat contains cholesterol, latest researches suggest that the dietary cholesterol doesn’t have any effect on the blood cholesterol. So, you can include it in your diet without any worries.

5. Portobello Mushrooms

Portobello Mushrooms

Portobello mushrooms are a good source of vitamin B2. These mushrooms don’t contain fat, so you will be consuming fewer calories. It contains other important nutrients that are required for a healthy body. It is very helpful in reducing headaches due to migraine. Apart from that, the Portobello musrooms has properties that help to fight cancer, regulate thyroid issues, and promote bone health.

6. Oily Fish and Seafood

Oily Fish

There is plenty of vitamin B2 in oily fish and seafood. You should include fishes like salmon, trout, and mackerel to get your daily intake of vitamin B2 for a healthy body. Here are some health benefits these fishes can provide:

  • Clams contain omega-3 fatty acids and iron which are extremely healthy.
  • Trout, a freshwater fish, contains potassium, selenium and vitamin B6 that are essential for the body.
  • Mussels are an excellent source of omega-3 fatty acids which are good for your heart health.

You can bake or grill these fishes for your lunch or dinner. You will never suffer from vitamin B2 deficiency if you include these fishes in your regular diet.

7. Almonds


Almonds are rich in vitamin B2. You can add it to your oatmeal or porridge or simply grab a handful of it and eat it during snack time. Almonds are an excellent source of many nutrients. They contain vitamin A, calcium and other nutrients. They are good for the bones, eye health, and other organs as well.

8. Green Vegetables

Green Vegetables

Green vegetables are a good choice for getting vitamin B2. They have low calorie and contains iron, calcium, vitamin C and other minerals too. Here are some other benefits of these vegetables:

  • Spinach is very healthy and is packed with vitamins and minerals.
  • Broccoli is a powerhouse of vitamin B2 and it can help to reduce weight.
  • Asparagus is a good choice for vitamin B2 and contains vitamins A, B9, C and K as well.

You can eat these vegetables as a salad or add them to your soup. You can also cook them and have it as a side dish for your lunch or dinner.

9. Quinoa


Quinoa is a very healthy food that is packed with vitamin B2. You can replace your rice dish or couscous that contain a high amount of carbohydrate with quinoa. It can help in maintaining a healthy liver and keeping the muscles, eyes, nerves, and skin healthy. It can also prevent migraine headache.

10. Wholewheat Bread

Wholewheat Bread

Wholewheat bread for breakfast is very healthy as it contains low calorie and is rich in vitamin B2. Including this in your diet is not only helpful in reducing weight but also important for various health functions. It helps to promote heart health, prevent migraines and even cancer. Apart from that, vitamin B2 content in wholewheat bread helps in energy production and fight free radicals.

With so many health benefits, it is important that you include these foods in your diet to increase the intake of vitamin B2. Deficiency of this vitamin can lead to serious diseases, so you should make sure that you are having this nutrient in plenty in your diet.

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