About.....Vitamin B2 (Riboflavin)

  Vitamin B₂ (Riboflavin) occurs generally in the same foods as vitamin B₁. Riboflavin is essential for cell growth and for enzymatic reactions by which the body metabolizes proteins, fats, and carbohydrates. It also helps to maintain healthy skin, eyes, and mucous membranes. Vitamin B₂ is water-soluble and is sensitive to light but not heat.

Vitamin B₂ is necessary for carbohydrate, fat & protein metabolism; aids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nails & hair; alleviates eye fatigue; promotes general health.

A deficiency of Vitamin B₂ may result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; and/or oily skin.

The lists of plants following are two kinds: quantitative and alphabetical. The quantitative list presents plants and plant products containing significant amounts of the nutrient involved, in approximate order from highest to lowest content for a given weight. Plants marked with an asterisk (*) contain significantly more of the nutrient than do the unmarked plants. Those marked with a double asterisk (**) contain considerably more than those with a single asterisk. Unless otherwise noted, all items are fresh and unprocessed. Dried fruits are often included without their fresh equivalents because the dried versions weigh considerably less and therefore contain more nutrients than the same weight of fresh fruit.

1. **Brewer's yeast, *almonds (dried), *wheat germ, *rice polish, *sunflower seeds, lamb's quarters, turnip greens, watercress, avocados, broccoli, collards, kale, dandelion greens, apricots (dried), mustard greens, spinach, English walnuts, black walnuts, peas, beet tops, dates (dried), figs (dried), lima beans, green beans, raspberries, barley, cauliflower, leaf lettuce, parsnips, raisins, chard, prunes, rice (brown), sweet potatoes (baked), soybeans.
   
2. Most plants contain trace amounts of vitamin B₂.

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Last modified: December 12, 2006