This document discusses sources of vitamin B2 (riboflavin). It notes that riboflavin helps the body metabolize nutrients and deficiencies can lead to issues absorbing other vitamins. Good food sources of riboflavin include eggs, milk, meat, mushrooms, spinach, soybeans, nuts, and fortified foods like cereal. Cooking or exposure to light can reduce riboflavin levels in foods.

2. Sources of Vitamin B 2
( Riboflavin )
A Report By
Mr Allah Dad Khan

3. Benefits.
• Riboflavin helps the body metabolize ketone bodies, proteins, fats and
carbohydrates. Light will naturally break down this vitamin, which makes it harder to
obtain through dietary sources that have been cooked or are frequently exposed to
high amounts of UV light when processing or cooking. Riboflavin deficiencies are
common, either because you are failing to get enough riboflavin in your diet or
because the body is not absorbing the nutrient properly. A deficiency of vitamin B2
can often lead to deficiencies of other vitamins because this will limit your body's
ability to metabolize nutrients. Symptoms of riboflavin deficiency include dry or
scaling skin, dry lips, inflammation of the mouth or tongue, mouth ulcers, cracking
at the corners of the mouth or iron-deficiency anemia.

4. Food Sources.
• Vitamin B2 is commonly added to a variety of foods as a dye because when
reduced it naturally has a bright yellow-orange color. Some foods like
breakfast cereal, baby food, sauces, processed cheese, pasta, milk products,
energy drinks and fruit drinks are fortified with additional riboflavin. Natural
sources of vitamin B2 include eggs, milk, cheese, meat and wheat bran.
Grains such as wheat or rice also contain smaller amounts of riboflavin, but
these are often more effective sources of the vitamin when they are enriched
or consumed as a whole grain as much of the vitamin is stored in the hull
which is removed during processing.

5. Mushrooms:
• Crimini mushrooms are at the top
of the food chain when it comes to
providing vitamin B2 for a healthy
diet. Other mushroom types will
carry variable amounts of vitamins
and minerals; those harvesting
them should always take care
to select only safe, edible
mushrooms for meals.

6. Meats:
• Although venison is a choice that
ranks high in a list of riboflavin filled
foods, other meats such as beef can
also provide a lot of this element.
Eating liver has been identified as a
particular way to load up on vitamin
B2 and other elements of the
vitamin B complex. Lean meats are
good choices for getting vitamins into
your diet.

7. Spinach:
• In addition to a good amount of
riboflavin, spinach also contains a range of
other essential vitamins, as well as the
antioxidants and other health benefits that
you would expect from a green vegetable.
To many nutritional experts, spinach is a
"power food" that brings more to the table
per ounce than almost any other food
choice. Dietitians and trainers often
recommend it for making sure that their
clients get what they need out of meals.

8. Milk:
• Both cow's milk and goat's milk are
significant sources of vitamin B2, as
well as other parts of the vitamin B
complex, along with calcium and other
healthy elements. Take care
to select lower fat varieties of milk for
a healthier low-fat diet. Cheese is
another dairy product that can add
riboflavin to a meal.

9. Soybeans:
• Soy is another food that carries an
abundance of vitamins and minerals,
including riboflavin, to the dinner
plate. Soy is now available in many
more styles and varieties. Those who
are interested in introducing this plant
into their diet can choose from many
products, most of them processed. It's
a good idea to read labels carefully to
see which soy-based products are
actually likely to be health boosters.

10. Nuts:
• Almonds are one kind of nut that has
a significant amount of riboflavin.
Other nuts and legumes are often
good choices for finding what you
need in the form of vitamins and
minerals. Nuts are also one of the
more portable foods that you can use
to supplement your diet without
having to refrigerate them.

11. Eggs:
• Eggs are another source of vitamin
B2, as well as protein and many
other nutrients.