Protein and riboflavin, or vitamin B2 are nutrients essential for optimum health. Protein is needed to form the structure of cells, tissues and muscles, and manufacture enzymes, hormones and antibodies. Riboflavin acts as a co-enzyme in energy metabolism--converting the foods you eat into energy for your body's cells. Adults require approximately 0.8 g per kg body weight of protein daily. The Recommended Dietary Allowance or RDA for riboflavin 1.1 to 1.3 mg daily. Animal and plant-based foods are rich in both nutrients.
Meat, Pork And Fish
Animal foods, such as meat, are the best sources of protein and are high in riboflavin. A 3 oz. portion of braised calf's liver provides 21 g protein and 2.4 mg of riboflavin, meeting more than 300 percent of the Recommended Daily Value or DV for this vitamin. A 4 oz. portion of lean beef tenderloin, broiled, provides 28 g protein and 0.3 mg, meeting more than 20 percent of the DV. Venison is a very lean game meat, rich in protein and many B vitamins. A 3 oz. portion of loin of venison, broiled, offers 21 g protein and 0.4 mg riboflavin, meeting about 26 percent of the DV. Certain types of pork and fish are rich in riboflavin. A 3 oz. cooked portion of king mackerel provides 21 g protein and 0.5 mg riboflavin, meeting 30 percent of the DV while a 3 oz. portion of braised boneless pork sirloin tip roast offers 21 g protein and 0.3 mg riboflavin, meeting 23 percent of the DV.
Dairy Products And Eggs
Low-fat yogurt and cow's milk are nutrient-rich foods. In addition to calcium, carbohydrates, phosphorus and vitamin D, they are rich in protein and riboflavin. A 1-cup serving of skim or non-fat milk offers 8 g protein and 20 percent of the DV for riboflavin, making it an excellent food source. The protein and riboflavin content of yogurt varies by type, however, in general, 1 cup of fruited, low-fat yogurt provides 6 to 10 g protein and 0.4 mg riboflavin, meeting roughly 26 percent of the DV. Eggs are known to be protein-rich. They provide the same amount of protein as one ounce of meat, 7 to 8 g, depending upon size as well as 0.3 mg of riboflavin or vitamin B2, meeting 15 percent of the DV.
Legumes, Peas And Nuts
Not only animal products, but plant foods, such as soy-based foods, peas and nuts, are rich in protein and riboflavin. For example, a 1 cup serving of cooked soybeans provides 29 g protein and 0.5 mg of riboflavin, meeting nearly 30 percent of the DV. Cooked tempeh is a good vegan source of both nutrients, providing 5 g protein and 0.1 mg riboflavin per 1 oz. portion. Green peas are a particularly protein-rich starchy vegetable. A 1 cup serving, cooked, provides 8 g protein and 0.2 mg riboflavin, meeting 12 percent of the DV. Nuts, particularly almonds, are another good food source. A 1 oz. portion of dry-roasted almonds offers 6 g protein 0.2 mg riboflavin.
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