Chemical composition: riboflavin
Sources: widely distributed in all-natural foods of both plant and animal origin.
Function:
- Energy production: Riboflavin is necessary for all chemical reactions in which energy is produced in the body from carbohydrates, fats, and when the former is lacking, from proteins.
- Formation of pigments in the retina involved with vision.
- Necessary for the synthesis of corticoid hormones in the cortex of the suprarenal glands. These hormones prepare the body to confront stress, among many other functions.
Vitamin B2 deficiency symptoms: Fatigue, weakness, apathy, vision disorders, seborrheic dermatitis, skin eruptions, anemia.
Increased need: Stress, fatigue, dermatitis and eczema, vision disorders.
Loss during food processing: Even though riboflavin is quite heat resistant, 10% to 20% is lost during cooking. Dehydration and freezing have little effect.
Vitamin B2 Supplements
Top Vitamin B2 Foods
| Food (per each 100 g of raw edible portion) | Quantity |
| Cassava | 0.101 mg |
| Avocado | 0.122 mg |
| Alfalfa sprouts | 0.126 mg |
| Peanut | 0.135 mg |
| Popcorn with oil | 0.136 mg |
| Oats | 0.139 mg |
| English walnut | 0.148 mg |
| Borage | 0.150 mg |
| Chickpea | 0.212 mg |
| Chard | 0.220 mg |
| Rye | 0.251 mg |
| White bread | 0.341 mg |
| Buckwheat | 0.425 mg |
| Mushroom | 0.449 mg |
| Wheat germ | 0.499 mg |
| Bran | 0.577 mg |
| Soybean | 0.870 mg |
| Flatfish | 0.076 mg |
| Cream | 0.149 mg |
| Whole cow’s milk | 0.162 mg |
| Baked chicken | 0.168 mg |
| Natural yogurt | 0.214 mg |
| Ham | 0.252 mg |
| Beef | 0.280 mg |
| Hamburger | 0.300 mg |
| Salmon | 0.380 mg |
| Duck | 0.450 mg |
| Fresh egg | 0.508 mg |
| Roquefort cheese | 0.586 mg |
| Fresh egg yolk | 0.639 mg |
REFERENCES
George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 391. Print. [Vitamin B2 foods]
