D-ribose, more commonly referred to as ribose, is a type of simple sugar. It's a key component of some genetic material, and it makes up part of riboflavin, or vitamin B-2, which your body uses to make energy. Ribose is not an essential nutrient because your body manufactures it, but it is found in a variety of plant and animal foods. Aim for an intake of 1.1 to 1.3 milligrams daily.
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Red meat, poultry, fish and nuts are quality sources of riboflavin or ribose. Three ounces of roasted, light meat chicken contains 0.08 milligram of riboflavin, while the same amount of dark meat chicken boasts 0.16 milligram. Three ounces of ground beef contains 0.15 milligram, while 3 ounces of salmon has 0.13 milligram of vitamin B-2. One ounce of almonds provides you with 0.29 milligram of riboflavin.
These foods also contain protein, other B vitamins, zinc, iron, magnesium and vitamin E. Opt for lean meats, and eat 8 ounces of fish per week, which can reduce your risk of heart disease.
Eggs and Dairy Products
Milk and eggs are excellent sources of riboflavin. One cup of skim milk contains 0.45 milligram of riboflavin, and one large, hard-boiled eggs holds 0.26 milligram of this nutrient. An ounce of cheddar cheese has 0.11 milligram of this vitamin. Eggs and dairy products also boast calcium, potassium, vitamin D and protein. These nutrients contribute to healthy bone mass and low blood pressure. Opt for low-fat or fat-free milk and cheese. Other options are high in fat and cholesterol, which can raise your bad cholesterol and contribute to heart disease.
Certain vegetables provide you with a dose of ribose or riboflavin. One-half cup of spinach holds 0.21 milligram, six spears of asparagus 0.13 milligram and 1/2 cup of broccoli 0.10 milligram. Vegetables are also an excellent source of potassium, fiber, folate and vitamins A and C.
Roast asparagus or broccoli and toss it over pasta or eat it as a side dish, add spinach to sandwiches and soups, or chop any of the three and add it to an omelet for an energizing dose of ribose to start your day.
In the United States, food companies enrich wheat flour and breads with riboflavin. According to the Linus Pauling Institute, 1 cup of wheat puffed cereal contains 0.22 milligram of riboflavin, while a slice of whole-wheat bread holds 0.06 milligram. A slice of white bread contains 0.09 milligram of riboflavin. The dietary fiber in whole grains, however, can prevent constipation, reduce your cholesterol levels and lower your risk of heart disease, obesity and Type 2 diabetes.
- University of Michigan Health System: Ribose
- University of Maryland Medical Center: Vitamin B-2 (Riboflavin)
- Food Watch: What Is Riboflavin?
- Linus Pauling Institute: Riboflavin
- ChooseMyPlate.gov: Protein Foods
- ChooseMyPlate.gov: Dairy
- National Cancer Institute: Cruciferous Vegetables and Cancer Prevention
- Cell Biochemistry and Function: The Role of Glutathione in Cancer
- Dairy Council of California: Health Benefits of Spinach
- ChooseMyPlate.gov: Grains