The 12 Foods Rich in Vitamin B2

The 12 Foods Rich in Vitamin B2 are very common, which is very good, because with the absorption of Vitamin B2 our body  gets many benefits. In addition , Vitamin B2 , also called riboflavin, is an important vitamin that integrates the B complex. Its intake is essential for our health  and well-being to be maintained, since the substance participates in the chemical processes that take place in the body.

Foods Rich in Vitamin B2 are:

  • Cheese
  • sesame seed
  • Liver
  • Wheat bran
  • Milk
  • dried tomato
  • white meats
  • Almonds
  • Chicken’s egg
  • Herbs and Spices
  • Red meat
  • Fish

A number of benefits are guaranteed to our health  with the consumption of Vitamin B2 , and its deficiency can result in the development of several diseases. So check now  The 12 Foods Rich in Vitamin B2:

Cheese: According to the World Health Organization, it is advisable to ingest a liter of milk  a day, which is equivalent to 1000 mg of calcium . If you prefer, milk can be replaced by 100 g of provolone, which have up to more than 1000 mg of calcium  , or even consume 100 g of Minas cheese  plus 40 g of cheese. The intake of 100 g of semi-cured Minas cheese provides the body with 0.3 mg of Vitamin B2 .  Minas Frescal cheese offers the same amount of Vitamin B2 .

Sesame Seeds: Sesame  seeds are rich in calcium , iron , protein , zinc, copper  and vitamins B1 and B6. In addition, they are great as a snack or as a complement to breads and salads , sesame seeds  give 0.47 mg (27% RDA) of Vitamin B2  per 100 grams serving, which is 0.13 mg (8% RDA) of Vitamin B2 per about 28 grams.

Liver: Beef liver  , when compared to noble meats, has a low cost and is an excellent source of proteins , vitamins and minerals , which make them a good option to enrich the diet. It is rich in iron , calcium  and vitamins. It helps fight anemia, a disease that mainly causes damage to child development, such as weakness, drowsiness and decreased school performance. 100 g of raw beef liver has 0.9 mg of Vitamin B2 .

Wheat Bran:  Bran is high in fiber and is the main source of both magnesium  and vitamin B6. Where normally found wheat bran  in whole-grain breads or bran muffins, but there is also a lot in breakfast cereals such as oatmeal, rye, buckwheat  . Wheat Bran Oil provides 0.58 mg (34% RDA) of Vitamin B2  per 100 gram serving or 0.17 mg (10% RDA) of Vitamin B2 in the medium cup.

Milk : Milk is considered to be the best source of Vitamin B2 , however it can lose half or more of its Vitamin B2  content when exposed to light for more than four hours. 100 g of cow  ‘s milk has approximately 0.183 mg of Vitamin B2 .

Sun-dried tomatoes : Sun  – dried tomatoes  are a food with a high content of iron and potassium . They’re great in sauces, on pizza, or even in salads. 100g sundried tomatoes give 0.49 mg (29% RDA) of Vitamin B2  per 100 grams ration or 0.01 mg (1% RDA) per piece.

White Meat: Poultry meat, rich in Vitamin B2 and proteins , is low in iron and has practically the same amount of cholesterol  as beef. It is important to remove the skin  when preparing them for consumption, as well as giving preference to cooking or grilling them. 100 g of chicken has 0.20 mg of Vitamin B2 or Riboflavin.

Almonds:  Almonds are great as a snack or added to salads. Almonds are also a great source of vitamin E, calcium , protein , zinc, potassium , magnesium  and copper . Almonds provide 1.01 mg (60% RDA) of Vitamin B2 per 100 gram serving, which is 1.45 mg (85% RDA) of Vitamin B2  for a cup of whole almonds, or 0.28 mg (17 RDA%) for about 28 grams and 0.012 mg (of 1% RDA) of an almond.

Chicken Egg: For the human body, the intake of Vitamin B2 , also found in chicken eggs, favors the metabolism  of fats , sugars and proteins  and is important for eye health  , for good skin maintenance , for health .  of the mouth and hair. 100 g of raw (whole) chicken egg provides the body with 0.6 mg of Vitamin B2  to the body.

Herbs and Spices:  Herbs and spices are loaded with vitamins and minerals  we need. Get into the habit of adding more herbs, paprika or chili powder (depending on preference) to every dish you eat. Dried chiles are richer in  Vitamin B2 , offering 2.26 mg (133% RDA) per 100-gram serving, or 0.38 mg (23% RDA) per chili pepper. Paprika he continues to offer 1.74 mg (103% RDA) of Vitamin B2 per 100 gram ration, or 0.12 mg (7% RDA) per tablespoon. After chili pepper, dried coriander followed, mint , parsley and chili powder, finally providing 0.8 mg (47% RDA) of Vitamin B2  per 100 gram serving, or 0.06 mg (4% RDA) per scoop. of soup.

Red Meat: Currently, beef, compared to the pasture-raised form of pasture, is much leaner, due to the confinement system in which the animals receive a balanced diet. It brings a high amount of proteins , has a lot of biological value, has all the amino acids necessary for the proper functioning of the body and is more quickly absorbed during digestion. 100 g of raw ground beef provides the body with 0.2 mg of Vitamin B2 , as do the Palette and the sirloin.

Fish:  Fish is a heart-healthy food, a good source of protein ,  and is rich in vitamins B1, B6, and B12. Mackerel contains Vitamin B2 f both providing 0.54 mg (32% RDA) of Vitamin B2 per 100 gram ration. Which is 0.95 mg (56% RDA) for steak and 0.15 mg (9% RDA) for about 28 grams. Mackerel followed wild Atlantic salmon from 0.49 mg (29% RDA) of Vitamin B2 per 100 gram ration, 0.75 mg (44% RDA) through steak and 0.414 mg (24% RDA) approximately 28 grams. Trout offers 0.42mg (25% RDA) of Vitamin B2 per 100g ration and 0.26mg (15% RDA) per fillet.

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