How Do I Choose the Best Foods with Riboflavin?

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  • Written By: Helena Reimer
  • Edited By: PJP Schroeder
  • Last Modified Date: 05 January 2020
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Also known as vitamin B2, riboflavin helps to metabolize protein, fats, and carbohydrates. Some of the best foods with riboflavin are whole foods, including meats, dairy, and eggs. Vegetables, mushrooms, and many nuts are also excellent foods with riboflavin. Processed food that is fortified with riboflavin is also a good way to obtain the vitamin. In order to preserve the riboflavin in food, it should be stored in a dark place because light can reduce its effectiveness.

The best animal foods with riboflavin are those that come from animals raised with organic feed. Calf's liver is one of the best foods with riboflavin and can be added to many dishes for a filling meal. Other lean meats, including beef, chicken, and fish, are not only good sources of riboflavin but of protein as well. Milk, yogurt, and other dairy products are also good riboflavin sources.

Mushrooms are one of the best foods with riboflavin from the plant kingdom. There are several different varieties of mushrooms available in most grocery stores as well as in many health food stores. They are great in stir-fries, salads, and baked dishes. Tomatoes and many vegetables, including cabbage, asparagus, and broccoli, are also good sources and can be combined in a variety of dishes. Likewise, leafy greens and most nuts, particularly almonds, are versatile and contain fair amounts of riboflavin.


Other foods with riboflavin include legumes, soybeans, and soybean products. Grain products, such as breads, cereals, and pastas, are often fortified with riboflavin during processing in order to improve their nutritional value. The same holds true for some drinks, food flavorings, and some baby food. Always read the labels of processed foods to find out whether or not they have been fortified with riboflavin.

The riboflavin in food is not easily destroyed in cooking because the vitamin is able to tolerate a moderate amount of heat. It is a water-soluble vitamin, which means that it does not store up in the body. Therefore, it must be obtained from the diet on a daily basis for good health. In addition to dietary sources, there are also riboflavin supplements available in cases when not enough is obtained from the diet.

Some of the benefits of riboflavin include an increase in energy as it is able to help with metabolism. Riboflavin also helps to regulate the other B vitamins, which are essential for good health as well. A deficiency in riboflavin can result in anemia, a sore mouth, and dry or cracked skin.


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