Also known as riboflavin, vitamin B2 is a major role player in the production of energy. That’s because it assists in the conversion of carbohydrates, protein and fats into fuel that can be used by the cells. It also has antioxidant properties, which means it neutralizes free radicals that damage the cells and accelerate the process of aging. Experts say that vitamin B2 is also important for the prevention of anemia because it helps promote the metabolism of iron, a mineral that’s essential for the production of red blood cells.
Deficiency in vitamin B2 can cause a variety of problems. One of them is mouth ulcers, inflammation of the mouth, and reddened and cracked lips. Fatigue and anemia are other issues that may be encountered too.
By making sure that you are including lots of vitamin B2-rich foods in your everyday diet, deficiency in this nutrient and ultimately its complications can be avoided. The following are some of the best food sources of vitamin B2:
SoybeansA cup of soybeans yields up to 38% of your everyday requirement of vitamin B2. Aside from the said nutrient, everyone knows that soybeans pack a lot of protein. The consumption of soybeans also allows you to obtain molybdenum, copper, manganese, phosphorous, iron, magnesium and omega-3 fatty acids.
SpinachYou can obtain 32% of your daily recommended allowance of vitamin B2 from a 1-cup serving of chopped spinach. This leafy green is also an amazing source of vitamin K, a nutrient necessary for proper blood clotting and healthy bones. Other nutrients in spinach include vitamins A and C, manganese, magnesium, iron and copper.
Beet GreensOther excellent sources of vitamin B2 are beet greens. As much as 32% of your everyday riboflavin needs can be obtained in a cup of beet greens. Just like spinach, beet greens are also loaded with vitamin K. Eating them also supplies your body with potassium, copper, manganese, magnesium, and vitamins A and C.
TempehTo obtain 31% of your daily vitamin B2 needs, simple have a 4-ounce serving of tempeh. This fermented soy food that originated in Indonesia, in particular the island of Java, supplies your gut with good bacteria necessary for better digestion and stronger immunity. Tempeh also contains protein, manganese, copper, and phosphorous.
YogurtA cup of yogurt yields up to 27% of your everyday requirement of riboflavin. This well-loved treat is also a good source of iodine, phosphorous, calcium, molybdenum, biotin, zinc and of course protein. Consider low- or non-fat yogurt if you are trying to maintain your weight. Opting for Greek yogurt is a wonderful idea.
MushroomsTo obtain 27% of your total vitamin B2 requirement per day, simply consume a cup of cooked mushrooms. They are also loaded with copper, selenium, pantothenic acid, phosphorous, potassium and zinc. Experts say that mushrooms are good for your immune system and heart, and they prevent inflammation too.
EggsA medium-sized egg yields as much as 20% of your recommended daily allowance of riboflavin. A serving of egg is loaded with protein essential not only for muscle building but proper hormone production too. An egg also supplies your body with choline, selenium, biotin, molybdenum, phosphorous, iodine, and vitamins A and D.
AsparagusHaving a cup of cooked asparagus lets you obtain 19% of your everyday vitamin B2 needs. According to the experts, asparagus has antioxidant and anti-inflammatory properties too. It’s also said to be very good for your digestion and blood sugar levels. Asparagus is a great source of vitamin K, folate and copper.
AlmondsUp to 18% of your daily requirement of vitamin B2 may be obtained from a 1/4-cup serving of almonds. These crunchy treats are also great sources of biotin and vitamin E, both of which are good for the skin. Snacking on them also lets you obtain manganese, copper, phosphorous, magnesium and fiber.