Eating foods that are high in riboflavin can help to prevent conditions such as cataracts, migraine headaches, and preeclampsia during pregnancy. Foods that contain a sufficient amount of riboflavin include: meat, chicken, spinach, almonds, and eggs.
Riboflavin, also known as vitamin B2, is a water-soluble B-complex vitamin.
The B vitamins work together to convert carbohydrates into glucose (sugar), which is then “burned” to produce energy. B vitamins are often referred to as B-complex vitamins are essential in the metabolism of fats and protein. They are necessary for maintaining muscle tone in the gastrointestinal tract and promoting the health of the nervous system, skin, hair, eyes, mouth, and liver.
Riboflavin is also required for red blood cell formation and respiration, antibody production, and for regulating human growth and reproduction. It is also helpful in regulating thyroid activity, and in the prevention and treatment of many types of eye disorders such as cataracts. Riboflavin is an important nutrient in the prevention of headaches. It may also help to relieve bloodshot, itching, or burning eyes, and abnormal sensitivity to light.
A deficiency of riboflavin may be caused by not getting enough of the vitamin from the diet. Riboflavin deficiency may also be caused by a result of conditions that affect absorption in the intestine, the body not being able to use the vitamin, or an increase in the excretion of the vitamin from the body.
Symptoms of riboflavin deficiency include slowed growth, fatigue, digestive problems, cracks and sores around the corners of the mouth, eye fatigue, swollen magenta tongue, soreness of the lips, mouth and tongue, and sensitivity to light.
Note: A variety of medical conditions can lead to the symptoms mentioned above. Therefore, it is important to have a physician evaluate them so that appropriate medical care can be given.
Possible reactions to very high doses of riboflavin may include itching, numbness, burning or prickling sensations, and sensitivity to light. Taking any one of the B complex vitamins for a long period of time can cause an imbalance of the other important B vitamins. To avoid the imbalance, it is recommended that you take a B complex vitamin instead of isolating any single B vitamin.
Caution: Eating natural foods that are high in riboflavin is the safest and healthiest way to get an adequate supply of the nutrient. Due to risk of toxicity, individuals should always consult with a knowledgeable healthcare provider before starting doses of supplements. Before giving supplements to children, it is recommended that you first consult with their pediatrician. Also, some supplements may interfere with medications. If you are taking medication, it is recommended that you consult with your physician before taking any supplements. All supplements should be kept in childproof bottles and out of children’s reach.
Milk, nonfat, 1 cup – (0.34 mg)
Egg, cooked, 1 large – (0.27 mg)
Almonds 1 ounce – (0.23 mg)
Spinach, boiled, 1/2 cup – (0.21 mg)
Chicken, dark meat, roasted, 3 ounces – (0.16 mg)
Beef, cooked, 3 ounces – (0.16 mg)
Asparagus, boiled, 6 spears – (0.13 mg)
Salmon, cooked, 3 ounces – (0.12 mg)
Cheddar cheese 1 ounce – (0.11 mg)
Broccoli, boiled, chopped, 1/2 cup – (0.10 mg)
Halibut, broiled, 3 ounces – (0.08 mg)
Chicken, light meat, roasted, 3 ounces – (0.08 mg)
Bread, whole wheat, 1 slice – (0.06 mg)