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What Foods Contain Vitamin B-2?

Vitamin B2 is also known as riboflavin, and is important in helping with body growth, red blood cell production and with converting carbohydrates into energy for the body. The National Institutes of Health note that riboflavin is water soluble, so it does not last in the body and should be replenished every day. A balanced diet can provide enough vitamin B2 daily, particularly because that particular nutrient can be found in a wide range of foods.

  1. Plant Sources

    • Mushrooms, particularly crimini mushrooms, are among the best sources of vitamin B2 and they can be included in salads or as ingredients on pizzas, in soups and other dishes. Heating mushrooms or other vitamin B2 sources does not deplete the foods of their vitamin content. Spinach is another good plant source, along with romaine lettuce, asparagus, collard greens and broccoli.

    Meat Sources

    • Calf's liver is perhaps the best source of vitamin B2, though it is not as popular as some other options. Venison also has relatively high vitamin B2 concentrations, as does beef tenderloin.

    Dairy Sources

    • Eggs, yogurt and cow's milk are all solid sources of vitamin B2, but watch the fat content and seek out fat-free dairy products whenever possible. Goat's milk has slightly less vitamin B2 than cow's milk, but is still a healthy choice if you prefer goat's milk.

    Bread Products

    • Despite the healthy amounts of vitamin B2 available in animal, dairy and plant sources, bread products continue to be where many Americans get much of their vitamin B2. The processing of wheat flour actually eliminates a lot of riboflavin, so when you see "enriched" breads and cereal products know that part of that enrichment is with vitamin B2.

    When You Need More Vitamin B2

    • Heavy exercise, such as triathlon or marathon training, can create a greater demand for vitamin B2 in the body, so consider working more riboflavin-rich foods into your diet if you work out regularly. Also, heavy alcohol use can lead to vitamin B2 deficiencies. Though rare, vitamin B2 deficiency can lead to a sore throat, swollen mucus membranes and even skin disorders.

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