What are the Food Sources of Riboflavin

ID-100232441Riboflavin is the second among B complex group of vitamins to be identified and so named as vitamin B2. The main use of riboflavin is in cellular oxidation. Riboflavin also plays a very important role in maintaining the structural integrity of the mucosal layers of the body. In the energy metabolism Riboflavin plays as a co-factor with many enzymes and is essential in maintaining vitamin-health of individuals.

Richest food sources of Riboflavin:

Among plant and animal foods the richest sources of Riboflavin are green leafy vegetables, eggs, liver, milk and kidneys.

Plant sources of Riboflavin:

Riboflavin is widely distributed in the plant kingdom. But some of the plant foods are particularly rich in Riboflavin like green leafy vegetables. Other plant sources of Riboflavin are different cereals (whole as well as milled, unlike thiamin which is present mainly in whole cereals and very less in milled cereals). Pulses are not very rich source, but it can be important source if consumed in larger quantity, as is seen in countries like India and other south Asian countries. The Riboflavin contents of pulses can be increased significantly by germination. For germination pulses (with husk) are soaked in water for approximately 24 hours and cooked after that. Excess cooking can cause loss of riboflavin in the foods.

Animal (meat) sources of Riboflavin:

Many animal foods are rich in Riboflavin. Examples of rich animal sources of Riboflavin are all type of meat, eggs (especially hens egg), liver (especially sheep liver), milk (especially cow’s milk) etc.

 

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