Good Sources of Riboflavin.
As it is widely available in a number of foods, a balanced diet can cater to the daily needs of an individual. However Riboflavin is especially sensitive to light and so foods should always be stored in a cool dark place, (Milk the most commonly used source should not be kept out in the sun) also being a water soluble vitamin it's easily lost in the water medium and during the cooking process. So a very good source can easily become a poor source if not stored and cooked properly.
- Eggs
- Brewer's yeast
- Organ meats
- Venison
- Fish
- Yogurt
- Soybean
- Whole grains
- Wheat germ
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- Wild rice
- Mushrooms
- Lentils
- Cow's Milk
- Broccoli
- Brussels sprouts
- Spinach
- Almonds
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In some countries bread and flour is fortified with riboflavin.
So for example if one was to eat
- 1 cup of boiled spinach (24%),
- 1 boiled egg (13.5%)
- 1cup 2% fat cow's milk (23.5%),
- 1 cup low-fat yogurt (30.6%),
- 1 cup boiled green beans (7%),
- 1 cup tomatoes or strawberries (around 5%)
One would get the full complement of the day's requirement of Riboflavin. Venison is an excellent source and 4 oz of Venison alone can give around 40% of day's requirement
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