Vitamin B2, also known as Riboflavin, is an essential micronutrient in our diet. This vitamin plays important roles in the function, growth, and development of cells, assists in energy production and aids the metabolism of fats, drugs & steroids.
Riboflavin is a ‘water - soluble’ vitamin. When we consume water soluble vitamins in excess, the extra amounts that are not needed are excreted from the body (when you pee!). This means that only small amounts are stored in the body (in the heart, liver & kidneys) and therefore, we need to have a continuous intake of riboflavin to maintain healthy levels in our bodies.
Some interesting facts about Riboflavin include:
- Riboflavin can be produced in your body! The types of foods you eat can influence how much is made. For example, there is bacteria in our large intestines that produces riboflavin and it responds better to vegetable based foods than meat based foods.
- Certain types of light, such as ultraviolet light, can inactivate riboflavin in the body. It is because of riboflavins sensitivity to light that milk is not typically stored in glass jars, as milk is a good source of riboflavin.
- Certain cooking processes can cause loss of riboflavin due to its water solubility. When foods are boiled, twice as much riboflavin is lost in the cooking water compared to steaming or microwaving.
Restore your Riboflavin levels for the day with…
- Beef liver 223% DV per serving (3 ounces, pan fried)
- Yogurt 46% DV per serving (1 cup, plain)
- 2% Milk 38% DV per serving (1 cup)
- Portabella mushrooms 23% DV per serving (½ cup, sliced & grilled)
- Almonds 23% DV per serving (1 ounce, dry roasted)
- Egg 15% DV per serving (1 whole, scrambled)
- Quinoa 15% DV per serving (1 cup cooked)
- Salmon 15% DV per serving (canned, 3 ounces)
*DV = Daily Value (recommended by the FDA).
