Vitamin B2 (Riboflavin)

Riboflavin is a component of two coenzymes—flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD)—that act as hydrogen carriers when carbohydrates and fats are used to produce energy. It is helpful in maintaining good vision and healthy hair, skin and nails, and it is necessary for normal cell growth.

Riboflavin is stable when heated in ordinary cooking, unless the food is exposed to ultraviolet radiation (sunlight). To prevent riboflavin breakdown, riboflavin-rich foods such as milk, milk products, and cereals are packaged in opaque containers.

Riboflavin deficiency causes a condition known as ariboflavinosis, which is marked by cheilosis (cracks at the corners of the mouth), inflammation of the tongue and lips and also cracking and dryness of the lips, oily scaling of the skin. In addition, cataracts may occur more frequently with riboflavin deficiency. Riboflavin deficiency in children causes growth retardation. It is mostly observed in alcoholics and people with poor eating habits, particularly those who consume highly refined and fast foods and those who do not consume milk and milk products. Inadequate intakes of riboflavin would normally be associated with a deficiency of other B-group vitamins, which would result in multiple problems.

Common food sources	Liver, oily fish, milk & dairy products, eggs, dark green leafy vegetables, mushrooms, whole and enriched grain products, fruit, yeast.
Major functions	Helps release energy from foods; promotes good vision, healthy skin.
Recommended daily intake	Infants: 0.3 - 0.4 mg Children: 0.5 - 0.6 mg Adolescents: 0.9 - 1.3 mg Men: 1.3 mg Women: 1.1 mg Pregnant Women: 1.4 mg Lactating Women: 1.6 mg
Deficiency symptoms	Ariboflavinosis: inflammation of tongue (glossitis), cracks at corners of mouth (cheilosis), dermatitis, growth retardation, conjunctivitis, nerve damage, eyes sensitive to light.
Overconsumption symptoms	None
Stability in foods	Sensitive to light; unstable in alkaline solutions

Vitamin B2 Food Chart

Cereals, Cakes, Biscuits, Desserts	Content(milligram per 100 grams)
Yeast, dried	4
Wheat, biscuit	1.3
Bran, wheat	0.4
Corn Flakes	1.3
Bread, brown	0.1
Crispbread, rye	0.1
Gingernut	0.03
Bread, white	0.1
Cake, fruit/plain	0.08/0.1
Chapati	0.04
Cheesecake	0.1
Pancake	0.1
Pasta, macaroni,spaghetti	0.01
Rice, boiled	0.1
Rice, puffed	1.3
Pastry	0.01
Biscuit, chocolate	0.1
Custard	0.2
Custard tart	0.1
Fruit pie	0.02
Jam tart	0.01
Milk pudding	0.1
Porridge	0.01
Triffle	0.1
CornFlour	0.01

Egg And Chesse Dishes	Content(milligram per 100 grams)
Egg,boiled	0.5
Egg,fried	0.4
Omelette	0.3
Poached	0.4
Raw	0.5
Scrambled	0.3
Macaroni cheese	0.1
Cauliflower cheese	0.1
Cheese soufflé	0.3

Fish and Seafoods	Content(milligram per 100grams)
Roe, Cod, fried	0.9
Crab, boiled	0.2
Salmon, canned	0.2
Sardine, canned	0.3
Tuna, canned in oil	0.1
Oysters, raw	0.2
Lobster, boiled	0.05
Cod, baked	0.07
Cod, poached	0.08
Cod, steamed	0.09
Fish cake, fried	0.06
Fish finger, fried	0.07

Meat and Meat Products	Content(milligram per 100 grams)
Chicken, boiled	0.2
Chicken livers, fried	1.7
Ham, canned	0.3
Beef, canned	0.2
Beef, stewed	0.1
Beefburger	0.2
Backon, fried	0.2
Lamb, brain, boiled	0.2
Lamb, heart, roast	1.5
Lamb, kidney, fried	2.3
Lamb, Liver, fried	4.4
Pork, chop	0.2
Pork, Leg roast	0.3
Sausage, liver	1.6
Salami slices	0.2
Rabbit, stewed	0.1
Pork, fried/grilled	0.2

Milk and Milk Products	Content(milligram per 100 grams)
Milk, cow's,cond,skim,sweet	0.6
Dried,skimmed	1.6
Dried,whole	1.1
Goat's	0.2
Human	0.03
Milkshake	0.2
Yoghurt	0.2
Ice-cream	0.2
Cheese, Camembert	0.6
Cheddar	0.5
Cheese spread	0.2
Cottage	0.2
Parmesan	0.5
Swiss	0.4
Cream	0.1

Vegetables	Content(milligram per 100 grams)
Mushrooms	0.4
Broccoli	0.2
Cauliflower, raw	0.1
Cauliflower, boiled	0.06
Cabbage, raw	0.05
Cabbage, bolied	0.03
Carrots, raw	0.05
Carrots, boiled	0.04
Beans, French, boiled	0.07
Asparagus, boiled	0.04
Bamboo shoots	0.07
Mung, cooked, dahl	0.04
Soya, boiled	0.1
Celery, raw	0.03
Celery, boiled	0.02
Cucumber, slices	0.04
Egg plant	0.04
Lettuce, raw, leaves	0.08
Onions. Raw	0.05
Bolied	0.04
Parsley, spring	0.3
Peas, canned	0.1
Potato baked/boiled	0.03
Potato chips	0.04
Pumpkin	0.04
Radish	0.02
Spinach leaves	0.2
Sweet corn	0.08
Parsnip	0.06

Fruits	Content(milligram per 100 grams)
Apple	0.02
Banana	0.07
Apricot, dried	0.2
Avocado pear	0.1
Blackberries	0.04
Cherries	0.06
Currants, black	0.06
Dates,dried	0.02
Figs	0.05
Grapes	0.02
Grapefruit	0.01
Guava	0.03
Lemon slices	0.04
Juice	0.01
Lychees	0.03
Mango	0.04
Orange	0.02
Papaya	0.04
Peach	0.04
Pear	0.02
Pineapple	0.02
Plums	0.03
Prunes	0.2
Raisins	0.08
Raspberries	0.03

Nuts	Content(milligram per 100 grams)
Almond	0.9
Brazil nut	0.1
Cashews	0.2
Chestnuts	0.2
Coconut	0.04
Peanuts	0.07
Walnut	0.1

Sweets	Content(milligram per 100 grams)
Caramel	0.2
Chocolate, square, Milk	0.2
Jelly bean	0.1

Sauces and condiments	Content(milligram per 100 grams)
Chilli sauce	0.09
Chutney, tomato	0.05
Mayonnaise	0.1
Barbecue sauce	0.01
Soya sauce	0.3
Tartaric sauce	0.03
Tomato sauce	0.05
Pickles	0.01

Beverages	Content(milligram per 100 grams)
Ovaltine	2.7
Cocoa powder	0.06
Coffee	0.01
Drinking chocolate	0.04
Tea	0.01
Wine	0.02
Sherry	0.01

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