Vitamin B2 Rich Foods

  • Author :
  • TATA AIG Team
  • Published on :
  • 25/04/2022

When we have skin or eye problems or even mouth ulcers, the doctor prescribes a little Riboflavin pill straight away. What is Riboflavin, and why is it so vital for our health? How can we get enough of this particular vitamin without consuming tablets? Well, it will only take you a few more minutes to explore the wonders of Riboflavin, often known as Vitamin B2. Let us say, each of mother nature's nutrients is a miracle component for our bodies.

Vitamin B2, commonly known as Riboflavin, allows you to convert the energy you eat into useful energy. It takes energy from the carbs, protein, and fat you ingest and transforms it into ATP (Adenosine Triphosphate). It also promotes the formation of RBCs (red blood cells), which contribute to your energy levels. The greater your red blood cell count, the greater your energy level.

Athletes who exercise regularly should be aware that vigorous activity might deplete their body of Vitamin B2. Athletes with low RBC become fatigued quickly and must increase their iron intake. A diet high in Vitamin B2 can help them maintain their overall RBC count. Vitamin B2, a water-soluble vitamin, is easily flushed out of the human body regularly. Thus, it is critical to replace it via diet to avoid nutrient deficiencies. Furthermore, consuming excellent sources of vitamin B2 is vital since it is necessary for the normal functioning of every cell.

Vitamin B2 in an individual's daily diet is undeniable, but do you realise how crucial it is to have a medical insurance policy? Just as Vitamin B2-rich foods offer good value to your body, having a good health insurance plan from Tata AIG helps keep you and your loved ones covered in times of medical crises, preventing you from drying your bank accounts. With over 7000+ network hospitals that provide cashless claim service, Tata AIG health insurance can be beneficial for you in times of medical emergency.

Additionally, health insurance tax benefits provide tax credits to help you save extra. So it is never too late to evaluate the cost of unforeseen chances and get health insurance coverage from Tata AIG for you and your loved ones. If you want to know the health benefits of Vitamin B2 and some of the Vitamin B2 rich foods, read on to know more.

Vitamin B2: Benefits

The Vitamin B2 benefits are endless. Some of them are listed below:

  • Keeps energy levels up
  • Protects healthy hair and skin
  • Promotes growth and development
  • Improves blood flow
  • Prevents disorders such as dermatitis, migraine, and arthritis
  • Promotes good fetal development
  • It protects the digestive tract
  • Provides a potent antioxidant punch
  • Treats anaemia
  • Aids in the prevention of cancer
  • Helps to prevent HIV/AIDS

Vitamin B2 Food Sources

You should be aware that having a Vitamin B2-rich food diet is not difficult. However, you may boost your vitamin B2 levels by completely cleaning up your diet and including some nutritious items. These are the dietary sources you should consume regularly:

  • Soybeans: Soybeans are a high-nutritional-value legume. They are high in riboflavin. As a result, they provide 62 per cent of the recommended vitamin B2 per 1/2 cup (raw weight) consumption. They are also high in fibre and folate. This will provide you with Vitamin B2 benefits.

  • Eggs: Because eggs contain many nutrients, they are frequently called "nature's multivitamin." In truth, they provide only a small quantity of some of these nutrients while providing many others. For example, eggs are a substantial source of riboflavin, with three big eggs providing 49 per cent of the daily intake. This helps you make the most of the Vitamin B2 function in your body.

  • Almonds: Almonds are probably one of the most nutrient-dense nut kinds, with a wide spectrum of vitamins and minerals. These nuts are also high in riboflavin, with a typical ounce serving providing 25% of the recommended intake. This is one of the best Vitamin B2 rich foods.

  • Salmon: Salmon is one of the most sought-after fish globally, whether cooked, smoked, or served raw as sushi. This popular fish is high in omega-3 fatty acids, protein, and minerals. This fish is also regarded as one of the most effective Vitamin B2 foods since it contains 58% of the daily requirement of B2.

  • Spinach: Spinach is a leafy green nutrient-dense food that ranks high on the list of vegetables. This well-known item is also the finest source of vitamin B2, with a 100-gram portion of raw spinach providing 15% of the recommended intake. It is one of the best Vitamin B2 foods.

  • White Button Mushrooms: Mushrooms are one of the few foods that are neither plant nor animal in nature. On the other hand, Mushrooms constitute a separate food category: fungi. White button mushrooms are among the most prevalent fungus in the Western world, and they are also rather nutritious.

These mushrooms provide B vitamins and a rich spectrum of minerals for relatively few calories. In addition, white button mushrooms offer 30 percent of the recommended requirement for Vitamin B2 per cup serving, making them great Vitamin B2 foods.

  • Beef: Even though many individuals avoid red meat due to its high-fat content, lean beef is a good source of numerous B vitamins, including Vitamin B2. Three ounces of beef tenderloin provides 0.4 milligrammes of Vitamin B2 or 31% of the daily value. It is one of the best Vitamin B2 sources.

  • Greek Yoghurt: Greek Yoghurt is basically a thick and fermented dairy item that tastes great. It is an excellent source of calcium, protein, phosphorus, and various B vitamins, including B2. Greek yoghurt provides 44 percent of the Vitamin B2 daily value per cup serving.

  • Fish Eggs (Roe): While fish eggs are not commonly seen in most individuals' diets, they are high in nutritional content. Salmon Roe, for instance, is high in omega-3, choline, protein, and a range of minerals and vitamins. In addition, just an ounce of the fish egg contains 16 percent of the daily requirement for Vitamin B2. Therefore, it is considered one of the best Vitamin B2 food sources.

  • Animal Liver: The animal liver is high in Vitamin B2 and a good source of B vitamins. All types of animal livers contain many vitamins, but lamb liver has an especially high concentration. It provides 315 percent of the recommended daily intake for Vitamin B2 per 4 oz serving. The animal liver also contains a lot of folates, Vitamin B12, and several other B vitamins. Therefore, it is one of the best Vitamin B2 food sources.

This clearly shows that Vitamin B2 is an important ingredient that should not be overlooked while making meal selections. While Vitamin B supplements might assist to some extent, it is always ideal to seek to consume plenty of whole foods that naturally contain Vitamin B2 and other vital nutrients to complete your requirements from the diet.


We hope you got to understand how Vitamin B2 functions and how it can impact your health if you follow a diet rich in Riboflavin. Just like this particular vitamin helps keep your body healthy and fit, purchasing a robust health insurance policy from Tata AIG can also keep you and your loved ones covered in times of medical crises, preventing you from burning a hole in your pockets.

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