Food Sources Of Vitamin B2

Vitamin B2, or riboflavin, is one of the eight B vitamins that help the body convert carbohydrates to glucose, which it burns to produce energy. The B vitamins also aid the body in metabolizing fat and protein, and producing red blood cells. According to the University of Maryland Medical Center, most healthy people who eat a balanced diet get enough vitamin B2, although a deficiency can occur in individuals with a poor diet. The recommended daily value of vitamin B2 is 1.1 milligrams for females over the age of 19, and 1.3 milligrams for males over the age of 19.

Meat and Eggs

Organ meats such as liver, kidney, tongue and heart contain large amounts of vitamin B2, according to the EBSCO Health Library. All meats are considered a good source of the vitamin, but organ meats, particularly calf liver, have the highest concentration. Eggs also contain riboflavin, about 0.3 milligrams per cooked egg. This equals approximately 20 to 25 percent of the daily recommended value of vitamin B2, depending on gender. Because of the high riboflavin content of meat and meat products, individuals following a vegetarian diet may consume less of the vitamin than non-vegetarians.

Dairy Products

Milk, and milk products such as yogurt, are good sources of vitamin B2. According to the University of Florida IFAS Extension, an 8 oz. serving of yogurt contains about 0.5 milligrams of riboflavin, and 1 cup of milk contains about 0.4 milligrams. Cottage cheese is another dairy product rich in vitamin B2, with 0.2 milligrams in each 1/2-cup serving. Vitamin B2 is easily destroyed by light, so storing dairy products in opaque containers will help preserve their riboflavin content. Milk stored in glass containers and exposed to the light will lose much of its vitamin B2.

Vegetables

Green vegetables such as broccoli and asparagus are especially good dietary sources of vitamin B2, according to MayoClinic.com. Other vegetables with a significant riboflavin content include Brussels sprouts, spinach and mushrooms. In fact, each 1/2-cup serving of cooked mushrooms contains about 0.2 milligrams of the vitamin. Dark leafy greens such as collard, mustard and turnip greens also contain vitamin B2.

Other Food Sources

Vitamin B2 is one of four vitamins added to enriched grain products, such as enriched flour, pasta, bread and cereal. The other vitamins added to these products include thiamin, niacin and folic acid. Whole grains and whole-grain products also contain riboflavin. According to John D. Kirschmann's "Nutrition Almanac," brewer's yeast, almonds, wild rice, wheat germ, soybeans and nutritional yeast are also good food sources of vitamin B2.