10 Great Food Sources of Vitamin B2

Vitamin B2, also known as riboflavin, is one of the 8 types of vitamin B. It is a water-soluble nutrient that helps metabolize fats, proteins, and carbohydrates into energy. It is also an antioxidant that helps strengthen the skin, hair, and immune system. Vitamin B2 deficiency can cause many types of problems in our body such as fatigue, sore throat, blurred vision, depression, cracks around the mouth, itching, dermatitis, liver damage, hair loss, anemia, scaly patches on the head, magenta color of the mouth and tongue, etc. Vitamin B2 deficiency can be overcome by consuming food items, which we have briefly described below.

Note: Foods containing riboflavin should be kept from light, as it is destroyed when exposed to sunlight.

10 Great Food sources of Vitamin B2

1. Almond

Almonds are one of the sources of vitamin B2. About 1.1 mg of vitamin B2 is found in 100 grams of almonds. Apart from vitamin B2, vitamin E is also found in abundance in almonds. Apart from this, protein, calcium, and fiber are also found in it, which helps keep our digestive system healthy and develop the brain.

2. Eggs

Eggs are one of the best sources of vitamins and proteins. Vitamins A, D, E, K, B1, B2, B5, B6, B9, B12 are found in eggs. Apart from this, about 13 grams of protein is found in 100 grams of eggs. Eggs are also a good source of minerals. According to doctors, we should consume two eggs daily.

3. Portabella Mushrooms

Portobello mushrooms are a good source of B vitamins and minerals. They are rich in vitamins B1, B2, B3, B5, and B9, potassium, phosphorus, copper and selenium. Its consumption improves heart health and strengthens the immune system. Those who are deficient in vitamin B2 should definitely eat them.

4. Muscadine Grapes

Muscadine grapes are one of the best sources of vitamins, proteins, and minerals. It contains all types of vitamins (vitamins A, B, C, D, E, K) minerals, and a good amount of protein. We should include Muscadine grapes in our diet and consume them daily. This will provide all the nutrients the body requires.

5. Soya Products

Soya products are good sources of vitamins. They contain all the vitamins except Vitamin D. Soya products are not only good sources of vitamins but also contain a good amount of protein. Minerals like iron, magnesium, zinc, calcium, and selenium are also found in them. Its consumption maintains bone health and heart health.

6. Spinach

Spinach is a good source of vitamins A, B1, B2, B3, B6, B9, C, and K. Apart from this, spinach is also a good source of minerals. It contains minerals like Iron, Potassium, Magnesium, Calcium, etc. According to doctors, we must include spinach in our diet. Its consumption maintains eye health, controls blood pressure, and prevents cancer and diseases like kidney stones.

7. Fortified Cereals

Fortified cereals are one of the good sources of vitamin B. It also contains vitamins B1, B2, B3 and B12. It is also a good source of minerals along with vitamins. We must include fortified cereals in our morning breakfast. By consuming it, we get essential micronutrients and it helps a lot in our digestive system and the growth of children.

8. Chicken

Chicken is one of the best sources of B vitamins. It also contains vitamins A, D, E, and K, but in small amounts. Chicken is not only a good source of vitamins but also a good source of protein. About 27 grams of protein is found in 100 grams of chicken breast. Its consumption helps improve muscle density and tissue formation, strengthening the immune system, fertility, and metabolism.

9. Salmon

Salmon fish is one of the best sources of vitamins B and D. Along with vitamins, it is also a good source of protein, minerals, and omega 3. By consuming it, our heart health, brain health, skin health, and hair health remain intact. It also helps in weight loss and reducing thyroid. According to doctors, we must include salmon and tuna in our diet. By consuming it, we can remain young, healthy, and fit.

10. Milk and Milk Products

Milk, curd, and cheese are the best sources of vitamins. Almost all the vitamins are found in them. Milk is also a good source of protein and minerals. Its consumption maintains bone health, heart health, immune system, digestive system, brain health, skin and hair health, and muscle health. Doctors recommend consuming milk after dinner which is very important for our health.

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