10 Meals That Are Excessive in Riboflavin

Riboflavin, also called vitamin B2, is a water-soluble vitamin that’s a part of the vitamin B advanced. It may be discovered in lots of meals, together with meat, eggs, dairy, legumes, mushrooms, and leafy greens. Riboflavin is essential for development and pink blood cell manufacturing. It additionally helps convert meals into vitality and performs a job in antioxidant exercise.

Getting sufficient riboflavin is essential for general well being.

10 Meals That Are Excessive in Riboflavin

1. Milk

Milk is a superb supply of riboflavin. One cup (244 grams) of entire milk incorporates 0.55 milligrams of riboflavin, or 32% of the Reference Every day Consumption (RDI) (). This quantities to over half of the each day beneficial consumption for adults.

2. Yogurt

Yogurt is one other dairy product that’s wealthy in riboflavin. One cup (245 grams) of plain, low-fat yogurt offers 0.4 milligrams of riboflavin, or 23% of the RDI (). Greek yogurt, a sort of strained yogurt with a thicker consistency, incorporates much more riboflavin.

3. Eggs

Eggs are a nutrient-rich meals and a very good supply of riboflavin. One giant egg incorporates 0.3 milligrams of riboflavin, or 17% of the RDI (). Eggs are additionally a superb supply of different nutritional vitamins and minerals, comparable to vitamin D, selenium, and choline.

4. Meat

Meat is one other wonderful supply of riboflavin. Beef, pork, lamb, and rooster all comprise excessive quantities of this nutrient. For instance, 3 ounces (85 grams) of cooked beef liver offers 1.1 milligrams of riboflavin — that’s over 60% of the RDI ().

5. Wild-caught Salmon

Wild-caught salmon is an efficient supply of riboflavin. Three ounces (85 grams) of cooked, wild-caught salmon incorporates 0.3 milligrams of riboflavin, or 17% of the RDI (). Salmon can also be a wonderful supply of different vitamins, comparable to omega-3 fatty acids and protein.

6. Mushrooms

Mushrooms are a superb plant-based supply of riboflavin. One cup (96 grams) of uncooked mushrooms incorporates 0.2 milligrams of riboflavin, or 12% of the RDI (). Mushrooms are additionally a superb supply of different nutritional vitamins and minerals, together with copper and selenium.

7. Spinach

Spinach is a nutrient-rich leafy inexperienced that’s excessive in riboflavin. One cup (180 grams) of cooked spinach incorporates 0.2 milligrams of riboflavin, or 11% of the RDI (). Spinach can also be a superb supply of different nutritional vitamins and minerals, comparable to iron and magnesium.

8. Broccoli

Broccoli is one other leafy inexperienced that’s excessive in riboflavin. One cup (156 grams) of cooked broccoli offers 0.2 milligrams of riboflavin, or 11% of the RDI (). Broccoli can also be a superb supply of different vitamins, together with vitamin C and potassium.

9. Beans and Legumes

Beans and legumes are a superb plant-based supply of riboflavin. One cup (172 grams) of cooked navy beans incorporates 0.4 milligrams of riboflavin, or 23% of the RDI (). Different beans and legumes, comparable to lentils and chickpeas, are additionally good sources of this nutrient.

10. Fortified Cereal

Many breakfast cereals are fortified with nutritional vitamins and minerals, together with riboflavin. One cup (30 grams) of fortified cereal can present as much as 0.6 milligrams of riboflavin, or 35% of the RDI (). You should definitely verify the diet label to see how a lot riboflavin is in a serving of cereal.

Riboflavin is a vital water-soluble vitamin that performs a job in development, vitality manufacturing, and antioxidant exercise. Getting sufficient riboflavin is essential for general well being. Milk, yogurt, eggs, meat, wild-caught salmon, mushrooms, spinach, broccoli, and beans are all wonderful sources of this nutrient.