Vitamin B2, their deficiency and sources

Vitamin B2
Vitamin B2 or riboflavin is important for body growth, reproduction and red cell production. It also helps in releasing energy from carbohydrates.

Nutrient - Daily Amount Needed
• 1.3 mg for adult males and 1.1 mg for women - 1.5 mg if pregnant/lactating.
• Children need .6 to .9 mg of B2/riboflavin per day.

SOURCES
Fruit Sources
Avocado, Banana, Cherimoya, Dates, Grapes, Lychee, Mango, Mulberries, Passion Fruit, Pomegranate, Prickly Pear

Vegetable Sources
Amaranth Leaves, Artichoke, Asparagus, Bok Choy, Brussels Sprouts, Chinese Broccoli , French Beans, Lima Beans, Mushrooms, Peas, Pumpkin, Spirulina, Squash – winter, Sweet Potato, Swiss Chard

Nut/Grain Sources
Almonds, Buckwheat, Chestnuts, Oats, Quinoa, Rye, Wheat – Durum, Wheat - Hard Red, Wheat - Hard White

Meat/Protein Sources
Beef, Cheddar Cheese, Cottage Cheese, Chicken (dark meat), Eggs, Caviar, Herring, Pollock, Salmon, Sardines, Tuna, Goat Milk, Goat Cheese, Lamb, Pork, Soy Beans, Soy Milk, Turkey Breast, Turkey Bacon, Veal, Yogurt, Sour Cream, Turkey Leg, Low fat Yogurt, Roast Duck, Hamburger, Beef Sausage, Ground Turkey, Ground Chicken