Riboflavin, or vitamin B-2, is an essential vitamin that is needed in the body for good health. This vitamin helps break down carbohydrates, fats and proteins in the body for use in normal body processes. It also aids in the transportation of oxygen to body cells and tissues through the bloodstream, according to the Mayo Clinic. As with most vitamins, riboflavin is found in many foods and is also available in supplement form. Consult with a physician to determine your individual dietary needs.
Dairy Products
Most dairy products, including milk, cheese and yogurts are sources of riboflavin. Dairy products are also sources of protein and calcium, both of which are essential nutrients in a healthy diet plan. Protein is needed for the growth, development and maintenance of muscle and body tissue, while calcium aids in bone development and maintenance. Add low-fat dairy foods to your diet to boost riboflavin and nutrient intakes.
Lean Animal Proteins
Many foods that are high in protein are also sources of riboflavin. Specific foods include lean meats such as chicken, turkey, pork and beef. One large egg contains 6 g of complete protein, 5 g of healthy fats, 0 g of sugar and 75 calories. In addition to riboflavin, eggs also contain iron and chromium, essential minerals needed for oxygen transportation and energy.
Legumes
Legumes are a source of riboflavin and make a healthy alternative to animal products for vegans and vegetarians. Legumes are a source of protein as well as dietary fiber, which aids in healthy digestion. Inadequate fiber intake can result in constipation, bloating and flatulence, causing stomach pains, lethargy and discomfort. Add a variety of beans to your diet, such as black, navy, pinto and red beans, as well as chickpeas and nuts and seeds.
Supplements
In addition to food sources, riboflavin can be taken in supplemental form as with most vitamins. More specifically, the vitamin can be taken in either capsule or tablet form, either alone or in the form of a multivitamin. The dosage of riboflavin varies depending on age, gender, medical conditions and individual needs. The University of Maryland Medical Center says that most tablets are available in 25, 50 and 100 mg dosages. Consult with a physician to determine your needs and avoid adverse health risks.
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