What is Riboflavin?
Riboflavin, also known as Vitamin B2, is a water-soluble vitamin that is crucial for energy production and overall cellular function. It helps convert carbohydrates into ATP (adenosine triphosphate), which the body uses for energy. Riboflavin also plays a vital role in the metabolism of fats and proteins and is essential for maintaining healthy skin, eyes, and nervous system.
Benefits of Riboflavin
Energy Production: Riboflavin aids in converting carbohydrates into ATP, providing the body with energy.
Antioxidant Support: It helps in the production of glutathione, an antioxidant that protects cells from oxidative damage.
Healthy Skin and Eyes: Riboflavin supports skin health and vision by maintaining proper mucous membranes.
Metabolism of Fats and Proteins: It plays a critical role in breaking down fats and proteins for energy and cellular function.
Foods High in Riboflavin
Here are some foods rich in Riboflavin along with their approximate Riboflavin content per 100 grams and the percentage of the daily recommended value (DRV) they provide. The DRV for riboflavin is approximately 1.3 mg for men and 1.1 mg for women.
Top Sources of Riboflavin for Carnivores
Beef Liver
Riboflavin content: 2.9 mg per 100g
% of Daily Need: 223% for men, 264% for women
Beef liver is an excellent source of riboflavin.
Lamb Liver
Riboflavin content: 2.8 mg per 100g
% of Daily Need: 215% for men, 255% for women
Lamb liver also provides a high amount of riboflavin.
Eggs
Riboflavin content: 0.51 mg per 100g
% of Daily Need: 39% for men, 46% for women
Eggs provide a significant amount of riboflavin and are versatile in cooking.
Milk
Riboflavin content: 0.18 mg per 100g
% of Daily Need: 14% for men, 16% for women
Milk is a good source of riboflavin and can be easily incorporated into the diet.
Yogurt
Riboflavin content: 0.17 mg per 100g
% of Daily Need: 13% for men, 15% for women
Yogurt is another dairy product that contributes to riboflavin intake.
Top Sources of Riboflavin for Vegans
Almonds
Riboflavin content: 1.1 mg per 100g
% of Daily Need: 85% for men, 100% for women
Almonds are a great snack and an excellent source of riboflavin.
Mushrooms (Crimini)
Riboflavin content: 0.49 mg per 100g
% of Daily Need: 38% for men, 45% for women
Crimini mushrooms are rich in riboflavin and other essential nutrients.
Quinoa
Riboflavin content: 0.32 mg per 100g
% of Daily Need: 25% for men, 29% for women
Quinoa is a versatile grain that offers a good amount of riboflavin.
Spinach
Riboflavin content: 0.19 mg per 100g
% of Daily Need: 15% for men, 17% for women
Spinach is a nutrient-dense leafy green that provides riboflavin.
Asparagus
Riboflavin content: 0.14 mg per 100g
% of Daily Need: 11% for men, 13% for women
Asparagus is a healthy vegetable that contributes to riboflavin intake.