Health Benefits and Sources of Vitamins B2(riboflavin)

Daily Amount Needed

• 1.3 mg for adult males.


• 1.1 mg for women - 1.5 mg if pregnant/lactating.


• Children need .6 to .9 mg of B2/riboflavin per day.

Benefits

• Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. 


• It also helps in releasing energy from carbohydrates.

Fruit Sources

• Avocado


• Banana


• Dates


• Grapes


• Lychee


• Mango


• Pomegranate


• Prickly Pear

Vegetable Sources

• Amaranth Leaves


• Artichoke


• Asparagus


• French Beans


• Lima Beans


• Mushrooms


• Peas


• Sweet Potato


• Swiss Chard

Nut Sources

• Almonds


• Buckwheat


• Chestnuts


• Oats


• Quinoa


• Rye


• Wheat - Durum


• Wheat - Hard Red


• Wheat - Hard White