Health Benefits and Sources of Vitamins B2(riboflavin)

Daily Amount Needed

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

Benefits

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

Fruit Sources

• Avocado
• Banana
• Dates
• Grapes
• Lychee
• Mango
• Pomegranate
• Prickly Pear

Vegetable Sources

• Amaranth Leaves
• Artichoke
• Asparagus
• French Beans
• Lima Beans
• Mushrooms
• Peas
• Sweet Potato
• Swiss Chard

Nut Sources

• Almonds
• Buckwheat
• Chestnuts
• Oats
• Quinoa
• Rye
• Wheat - Durum
• Wheat - Hard Red
• Wheat - Hard White