Riboflavin is another word for vitamin B, an antioxidant that protects your body from illness, inflammation and oxidative stress. The U.S. Department of Agriculture's National Agricultural Library states that adult males should get 1.3 mg daily of riboflavin; women require 1.1 mg to stay healthy. Signs of vitamin B2 deficiency include a sore throat that include swelling and redness and scaly skin. The majority of people can get their recommended daily doses of riboflavin through diet.
Dairy Products
Milk and milk-based products are a good source of riboflavin, according to the Linus Pauling Institute. Both cow's and goat's milk contain the vitamin, offering 20 to 23 percent of your recommended daily allowance per cup serving. Yogurt and certain types of cheese can also provide you with a healthy dose of B2; one cup of yogurt gives you 30 percent of your daily needs, while cheddar cheese provides about 10 percent.
Animal-Based Proteins
Animal-based proteins like beef, venison, chicken and eggs are high in riboflavin according to The World's Healthiest Foods and the Linus Pauling Institute. Salmon and halibut are also rich in vitamin B2. Three ounces of these meats provide between 0.08 and .0.16 mg of the nutrient.
Vegetables
A wide range of vegetables can also give you the vitamin B2 you need to stay healthy. Mushrooms, dark, leafy greens, squash, broccoli, cabbage, cauliflower, tomatoes, asparagus and green beans are all optimum sources. Minimal fruits contain the vitamin, with the exception of strawberries, plums and raspberries which represent good sources of riboflavin.
Grains
The Linus Pauling Institute points out that fortified breakfast cereals are among the highest source of riboflavin, delivering between 0.59 and over 2 mg per cup. Enriched white and whole wheat bread also contain the antioxidant, but in much lower concentrations.
