Vitamin B-2 (Riboflavin) Vitamin B-2 has been reported to be necessary for carbohydrate, fat, and protein metabolism; aids in formation of antibodies and red blood cells; maintains cell respiration; helps maintain good vision, skin, nails, and hair; helps alleviate eye fatigue; promotes general health.
Deficiency Symptoms: May result in itching and burning eyes; cracks and sores in the mouth and lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; poor digestion; trembling; sluggishness; oil skin.
US RDA: 1.7 mg per day for adults.
VITAMIN B2 (RIBOFLAVIN)
SERVING
FOODS THAT CONTAIN B2 SIZE CALORIES IU (Nutritional amount) % Daily value Cranberries, raw 1/2 cup 23.3 97.38 8852
Liver, calf 4 oz-wt 187.1 2.2 200
Spelt whole-grain flour 2 oz-wt 189 1.3 118
Mushrooms, crimini, raw 5 oz-wt 31.2 0.69 63
Venison 4 oz-wt 179.2 0.68 62
Yogurt, cow milk, lowfat 1 cup 155.1 0.52 47
Soybeans, cooked 1 cup 297.6 0.49 44
Milk, cow, 2% 1 cup 121.2 0.4 36
Tempeh, cooked 4 oz-wt 223.4 0.4 36
Beef tenderloin, lean, broiled 4 oz-wt 240.4 0.35 31
Milk, goat 1 cup 167.9 0.34 31
Lamb loin, roasted 4 oz-wt 229.1 0.31 28
Almonds 1/4 cup 205.2 0.29 26
Sweet potato, peeled after baking 1 cup 206 0.25 23
Green peas, boiled 1 cup 134.4 0.24 22
Asparagus, boiled 1 cup 43.2 0.23 21
Egg, hen, boiled 1 each 68.2 0.23 21
Collard greens, boiled, drained 1 cup 49.4 0.2 18
Quinoa, dry 1/4 cup 158.9 0.17 15
Cane juice, evaporated 1 oz-wt 111.4 0.16 14
80