Riboflavin (Vitamin B2)

Riboflavin (Vitamin B₂) is a water-soluble vitamin which can be found in a number of foods during any season of the year. The U.S. RDA for riboflavin, as set by the Food and Nutrition Board of the National Academy of Sciences, is 1.3 milligrams per day for women 19 to 50 years of age and 1.7 milligrams per day for men 19 to 50 years of age.

Riboflavin is important for many reasons:

• It helps the body release energy from protein, fat, and carbohydrates during metabolism.
• It helps keep the eyes healthy.
• It helps keep skin around mouth and nose smooth.
• It is necessary for red blood cell production.

How To Prepare Foods To Retain Riboflavin

Riboflavin can be lost from foods during storage and cooking. It is destroyed by exposure to light. To retain riboflavin:

• Store foods in containers through which light cannot pass
• Cook vegetables in a minimal amount of water
• Roast or broil meats

Dietary Sources

Eating a variety of foods that contain riboflavin is the best way to get an adequate amount.

Sources of riboflavin include milk and dairy products, lean meat, eggs, nuts, green leafy vegetables, and dry beans.

Healthy individuals who eat a balanced diet rarely need supplements. The list on the back of this page compares foods from each season of the year that are rich sources of riboflavin. Most of these foods can be purchased from local producers.