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Foods rich in vitamin B2

by Alivia Nyhan
Published: Last Updated on

The vitamin B2 , also known as Riboflavin is a type of water – soluble vitamin, so it is easily absorbed. As it is not stored by the body, it must be replaced on a regular basis through our diet, since its elimination can lead to a loss of proteins. The importance of vitamin B2 lies in its participation in cellular respiration, liver detoxification and the maintenance of the envelope of the nerves, as well as being essential for the skin, nails and hair. In this FastlyHealarticle we inform you about foods rich in vitamin B2 in addition to explaining the importance of this vitamin in our body.

Importance of vitamin B2 or riboflavin

Vitamin B2 is essential for healthy skin, nails and mucous membranes , especially for the cornea, since its oxygenating activity ensures that we maintain good vision. Also, riboflavin is essential for our body to get rid of toxic substances , in addition to intervening in the metabolism of other vitamins.

How much vitamin B2 do we need?

The amount of vitamin B2 we need varies depending on the calories we eat . Thus, the greater the amount of calories consumed, the more vitamin B2 we must consume. This is because riboflavin is very important in the production of energy in the body.


One of the foods richest in vitamin B2 is liver. Any animal has high levels of this vitamin and can be consumed through patés or sausages. The one that provides the highest amount of riboflavin is lamb liver with 4.6 mg per 100 grams consumed.

Dried herbs and spices

Dried herbs and spices are a good way to get a dose of vitamin B2 in our body. Therefore, a very good option is to get used to cooking including these products, since they are not only rich in vitamin B2, but they also enrich our dishes and add flavor. The poblano pepper is one of the richest, providing 2.3 mg of vitamin B2 per 100 grams. In this article we explain all the benefits of chili , in addition to indicating all the existing types. The paprika is another source of riboflavin with 1.8 mg per 100 grams consumed. Other of the most useful spices to obtain this type of vitamin are mint , parsley , anddried coriander .


It is no secret that fish is a very complete food that cannot be missing from our diet to complete the food pyramid . This seafood product is rich in a variety of vitamins and minerals essential for the proper functioning of the body. It contains vitamins B1, B6 and B12 , in addition to providing the dose of vitamin B2 that we need. Of all the fish, mackerel stands out for being one of the richest in riboflavin with 0.54 mg per 100 grams . Salmon and trout are other options that we can incorporate into our diet if we want to obtain the amount of this vitamin that our body needs.


Dairy products are part of another of the food groups that we need for good health and are part of foods rich in vitamin B2 . Although we must consume them in moderation, since they contain cholesterol, cheese is a source of calcium, protein and vitamins B12 and B2. For the latter, it is advisable to prefer Roquefort, which contains 0.57 mg per 100 grams , followed by Limburguer, Camembert, blue cheese, goat cheese and Swiss. As you can see, you can choose from a wide variety so as not to loathe them, always keeping in mind that it should be consumed in moderation.


Nuts are often considered an unhealthy product, high in fat and not compatible with a healthy diet. But the truth is that nuts that are consumed naturally, that is, without being processed, have benefits for our health. In this article we will talk to you about whether nuts make you fat and we will provide you with more information about this food. Among the nuts, almonds are the richest in vitamin B2 with 1.01 mg per 100 grams consumed. It is advisable to eat a handful of natural almonds a day

Yeast extract

Unknown to some, yeast extract is widely used in British culture. It is a food with a high protein percentage , which provides vitamin B1 and vitamin B2. Yeast extract provides us with 14.3 mg of vitamin B2 per 100 grams , being one of the largest sources of this vitamin. The best option is to incorporate it into toast during breakfast to have enough vitamin B2 for the whole day.

Bran and wheat germ

Both bran and wheat germ are two foods whose popularity has spread in recent years thanks to their different properties that they provide when they are included in our diet. Bran is high in dietary fiber that provides good digestive health and prevents constipation, as well as being a source of vitamin B6 and magnesium .

On the other hand, wheat bran is part of whole grain breads, as well as cereals such as oats, buckwheat and rye. Raw wheat bran provides 0.58 mg of vitamin B2 per 100 grams.

This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.

If you want to read more articles similar to Foods rich in vitamin B2 , we recommend that you enter our Food category .

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