Riboflavin, a water-soluble B vitamin, works with the other B vitamins to produce red blood cells, release energy from carbohydrates and help your body grow. The recommended dietary allowance, or RDA, of riboflavin depends on age and gender. The RDA is 0.5 mg for children between 1 and 3 years old, 0.6 mg for children between 4 and 8 years old, and 0.9 mg for children between 9 and 13 years old. The RDA for males over the age of 14 is 1.3 mg. Females between the ages of 14 and 18 should get 1 mg a day, while those older than 18 should get 1.1 mg a day. Making sure your diet includes foods that contain riboflavin can often help you meet your RDA without needing supplementation.
Seafood, Poultry and Meat
Seafood, poultry and meat are often good sources of riboflavin. A 3-oz. serving of cooked salmon contains 0.12 mg, while the same size serving of broiled halibut contains 0.08 mg. Chicken is a good source of riboflavin, with dark meat containing twice as much as light meat. A 3-oz. serving of roasted light meat chicken contains 0.08 mg, but the same size serving of roasted dark meat chicken contains 0.16 mg. A 3-oz. serving of cooked beef also contains 0.16 mg of riboflavin.
Dairy Products and Eggs
Certain dairy products contain significant amounts of riboflavin. A 1-cup serving of nonfat milk contains 0.34 mg of riboflavin, while 1 oz. of cheddar cheese contains 0.11 mg. One large cooked egg contains about 0.27 mg of riboflavin.
Vegetables
Green leafy vegetables are often a good source of riboflavin. For example, a ½-cup serving of boiled spinach contains 0.21 mg of riboflavin, while the same size serving of chopped broccoli contains 0.1 mg of the vitamin. Other vegetables may also provide a good amount of the vitamin. Six spears of asparagus contain 0.13 mg of riboflavin.
Nuts and Legumes
Certain types of nuts and legumes also provide a significant amount of riboflavin. A 1-oz. serving of almonds contains 0.27 mg, while a 1-cup serving of lentils offers 0.14 mg. A 1-cup serving of cooked split peas provides 0.11 mg, while the same size serving of dry cooked soybeans contains 0.49 mg of the vitamin.
Fortified Foods
Certain foods are fortified with riboflavin. A 1-cup serving of fortified cereal can contain up to 2.27 mg of riboflavin, more than the RDA for an adult man. Several snack products, such as cereal bars and crackers, also are fortified with a significant amount of the vitamin.
Member Comments