Riboflavin, more commonly referred to as vitamin B2, is an essential nutrient for the health and maintenance of human body. Vitamin B2 helps convert carbohydrates into fuel. According to the University of Michigan, vitamin B2 also acts as an antioxidant. Because this vitamin is water soluble, the body does not retain it, and we need to continue to replenish B2 in our bodies through what we eat.
Coffee
According to the Self Nutrition Data website, coffee is high in vitamin B2. In particular, espresso coffee can range from 18 to 35 mg of vitamin B2 per ounce of coffee. At that rate, a double shot of espresso delivers up to 10 percent of the daily requirement of B2.
Proteins
Organ meats, including calf, lamb and game animal kidneys and liver also provide significant amounts of vitamin B2. The World's Healthiest Foods website indicates that single 4 oz. serving of calf's liver provides 2 mg of vitamin B2, or well over 100 percent of that needed by the body on a daily basis. Lean red meats, including pork, lamb and beef and white meats, such as chicken or turkey, also provide vitamin B2. For seafood, the Linus Pauling Institute identifies fatty and deep water fishes, such as salmon or halibut, as a good source of vitamin B2.
Dairy
Milk and milk products are all good sources of riboflavin. This includes not only cows' milk, but also goats' milk and its associated products. Yogurt, cheeses, ice cream and other dairy foods can help to supplement vitamin B2 in the diet.
Vegetables
Leafy green vegetables possess significant amounts of riboflavin. For example, spinach is an excellent source of vitamin B2, according to the World's Healthiest Foods website. A single cup of boiled spinach provides 25 percent of the total daily allowance for the vitamin. Romain lettuce, asparagus, mustard and collard greens, Swiss chard, soybeans, Brussels sprouts and broccoli are also good choices. Vitamin B2 is also plentiful in portabello, cremini and white mushrooms.
Grains
The University of Maryland Medical Center points to grain products as another food group that provides vitamin B2 in healthy diet. This includes breads, pastas, cereals and flours, especially those made with whole grain or fortified with additional riboflavin. Wild rice and wheat germ are two other good choices for increasing dietary amounts of vitamin B2.
Other Sources
Look for additional sources of vitamin B2 in eggs, almonds and especially, yeast. Yeast, as an extract spread, is very high in this vitamin, according to the Self Nutrition Data website. Just 1 tsp. of yeast extract provides as much as 50 percent of the B2 required for one day.
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