What Foods Are High In Riboflavin?

What Foods Are High In Riboflavin?

Riboflavin, also known as vitamin B2, is an important nutrient. It is necessary for many metabolic processes, including the treatment of fats, proteins and carbohydrates. Riboflavin is found in many food sources, so most healthy people who eat a balanced diet do not have a problem getting enough of the vitamin
What is Riboflavin?
Riboflavin is a water soluble vitamin that can not be manufactured by the body. It is produced by micro-organisms and plants, and therefore must be swallowed. Riboflavin is necessary to produce other nutrients in the body that are important for various metabolic functions. It is also necessary to support the activity of vitamin B6, folate, niacin and vitamin K.
riboflavin Deficiency
It is most common to see riboflavin deficiency in underdeveloped countries. In addition, the elderly and those who abuse alcohol may be at risk for vitamin B2 deficiency. First signs of deficiency include cracks at the mouth and lips and inflammation of the lips or tongue. Those who are deficient may experience vision deterioration and, in children, delayed growth.
Sources and Storage
Riboflavin is found in meat, eggs, green vegetables, grains and cereals, and dairy products. Many of these foods contain riboflavin, while some sources are fortified with the vitamin.
Light is harmful to riboflavin, such as milk and yogurt should be kept in opaque containers. Also, when vegetables and grains (including pasta), cook with covers to keep the riboflavin in food.
proteins
Chicken, beef and pork all contain riboflavin. The best meat source is beef liver, containing 4.14 mg in a 3.5-oz. share. Fish and shellfish also provide riboflavin, with mackerel and steamed clams that provides the highest levels: 0.54 mg and 0.43 mg respectively for each 3.5 oz. serving.
Nuts are also a good source of riboflavin. Soy nuts and almonds provide the highest levels of 0.78 mg and 0.65 mg, respectively per half-cup serving.
Cereals and cereal products
Whole grains are a good source of riboflavin. However draws milling process riboflavin from the resulting flour, made as white flour and products using rolled grain must be fortified. White rice, however, has not riboflavin loaded because the addition of riboflavin add a yellow tint to the rice, which is not aesthetically pleasing to the consumer.
Vegetables
Raw crimini mushrooms are an excellent source of riboflavin, which provides 0.69 mg per 5 oz. serving. Spinach is also an excellent source, with 0.42 mg per 1 cup of cooked spinach. Other good sources include broccoli, mustard greens, collard greens, green beans and cabbage.
dairy products
Traditionally, riboflavin is chemically synthesized for food fortification. However, the development of biotechnological processes found ways to use bacteria, yeast and fungi to synthesize riboflavin. This is particularly useful in the fortification of dairy products including milk, yogurt and cheese. Low-fat milk and yogurt contain 0.40 and 0.52 mg respectively per 1-cup serving.

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