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Foods Rich in Vitamin B2 Riboflavin recipes


Last Updated : Jul 13,2018



विटामिन बी 2 रिबोफ्लाविन - हिन्दी में पढ़ें

Foods Rich in Vitamin B2, Riboflavin


Sometimes when we have eye or skin problems or mouth ulcers, the doctor prescribes a tiny Riboflavin tablet. What is this Riboflavin and why it is very important for our good health? In what ways can we stock up on this vitamin without popping pills? Well, it’s going to take you just a few more minutes to discover the magic of Riboflavin or Vitamin B2. Indeed, each of nature’s nutrients is a wonder ingredient for our body!

Vitamin B2, also known as Riboflavin, enables you to get usable energy from the foods you eat. Basically, it gets energy from the carbohydrates, protein and fat you eat and converts it into energy in the form of Adenosine Triphosphate (ATP). The breakdown of ATP frees energy, which can be used by the body's tissues, such as muscles.

It also enables the development and maintenance of red blood cells (RBCs) – another factor that contributes to your energy levels. The more red blood cells you have, the more energy you have. Athletes who exercise regularly need to be aware that heavy exercise can remove the Riboflavin from your body. Athletes with low RBC find themselves getting tired quickly and need to up their iron intake. Having a diet rich in Riboflavin can keep up the RBC count!
 

Since it is a water soluble vitamin, it is flushed out of the body daily, so it is important to replenish it in the body through diet to avoid any nutrient deficiencies. As it is required for the proper functioning of all the cells, consuming good sources of vitamin B2 is essential. 

How does Vitamin B2 work?

Vitamin B2 works in combination with other B vitamins. It is converted to folic acid and Vitamin B6 (pyridoxine) so that it can be used by the body.

11 Health Benefits of Riboflavin : 

1.     Maintains energy level

2.     Protects healthy skin and hair

3.     Promotes development and growth

4.     Increases blood flow

5.     Prevents diseases like migraine, dermatitis and arthritis

6.     Promotes healthy development of fetuses

7.     Protects the digestive tract 

8.     Offers a powerful punch of antioxidants

9.     Treats anaemia

10.   Helps prevent cancer

11.   Prevents AIDS/HIV

What happens if you are deficient in Riboflavin?

Usually, the Riboflavin deficiency is not very common because a lot of foods are good sources of riboflavin. But it can still occur in many individuals who are underweight and in the individuals who avoid milk and milk products and are choosy in eating vegetables.

Vitamin B2 also happens to be an Antioxidant, which prevents free radical damage and improves skin and eye health. It reduces the risk of cataract and glaucoma. Likewise, a deficiency of this nutrient can lead to blurred vision. Riboflavin can make our skin and hair healthy by maintaining collagen levels. This keeps away unsightly wrinkles too! Riboflavin is also required to regulate thyroid activity.

8 Symptoms of Vitamin B2 deficiency –

1.     Angular stomatitis, or cracks at the corners of the mouth

2.     Dry skin

3.     Anaemia

4.     Cracked lips

5.     Nerve damage

6.     Inflammation of the mouth and tongue

7.     Sore throat

8.     Changes in the mood such as increased anxiety and depression

People who drink excessive amounts of alcohol are at greater risk of vitamin B deficiency.

What is the daily requirements of Riboflavin?

As per Dietary Guidelines of NIN, the Recommended Dietary Allowances of Riboflavin for –

Men - 1.4 -2.1mg/day

Women - 1.1 – 1.7 mg/day

For Pregnant ladies the requirements increases by 0.2mg/day and for lactating women the requirement increases by 0.3mg/day

Best sources of Vitamin B2 –

You should be aware that it is not difficult to have a diet that is rich in vitamin B2. You can improve your vitamin B2 levels by cleaning up your diet and including some healthy ingredients your diet.

These are the food sources that you should be eating regularly:

If you are a non-vegetarian, you can definitely avoid your chances to get riboflavin deficiency by consuming – liver, beef and fish.

For Vegetarians,

6 Best Vegetarian sources of Vitamin B2

1.     Dairy products like milk, yoghurt and cheese

2.     Eggs

3.     Green leafy vegetables (spinach, Kale)

4.     Whole grains (BarleyBajraJowarwhole wheat flour and wheat germ)

5.     Beans and legumes

6.     Nuts and seeds(AlmondsWalnutspistachiosSesame Seeds andsunflower seeds)

Also a lot of cereals and their products can be fortified with riboflavin to meet the daily requirements.

All these sources can be incorporated in your daily diet in many interesting ways, ranging from a porridge to salads to a healthy snack. Here we share some of our recipes rich in vitamin B2 which will definitely help you improve your health.

This makes it pretty clear that Riboflavin is quite an essential nutrient that should not be ignored while making food choices. While supplementing with Vitamin B can be of help to some extent, it is always best to aim to consume a lot of whole foods that naturally have Riboflavin and other key nutrients so that you can fulfill your requirements from diet!

Happy cooking!


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Chick Pea, Mushroom and Barley Salad with Balsamic Dressing
Recipe# 36699
18 Jun 18

 
 by Tarla Dalal
Name the texture, name the flavour, and you are sure to find it in this exciting salad. From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this Salads features a wide assort ....
Barley Khichdi
Recipe# 40397
11 Nov 08

  This recipe has an associated video
 by Tarla Dalal
Ever thought of making a khichdi with barley? Try it once, and you will want to keep repeating this masterpiece in your kitchen. Made of barley and a horde of veggies, this tasty dish is colourful and attractive. An exotic combination of veggies gives it a nice juicy crunch, while everyday ing ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
31 May 18

 
 by Tarla Dalal
You must have heard of Bajra Khichdi, a famous Rajasthani delicacy. While that is a wholesome dish, here is something even more nourishing, fortified with more healthy stuff like whole moong, green peas and tomatoes. These not only add more crunch and tang to the khichdi, but also add more fibre, ir ....
Palak Raita Or How To Make Spinach Raita Recipe
Recipe# 37297
11 Sep 18

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This smashingly tasty Palak Raita will steal your heart with its simple yet rustic flavour. The contrast of dark green against the light colour of curds is a treat to behold too. Just ensure that you refrigerate the raita for at least half an hour, and till serving time, so that the palak remains cr ....
Lauki ka Raita, Protein Rich Recipe
Recipe# 33251
31 May 18

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 by Tarla Dalal
Revel in the cooling effect and goodness of doodhi and protein-rich curds, in one single dish! While you might worry that using doodhi alone might result in a mushy raita, some smart moves make this version a lot more exciting. Onions, green chillies and ginger are cooked along with the doodhi t ....
Homemade Almond Butter,  for Weight Loss and Athletes
Recipe# 41117
11 Sep 18

 
 by Tarla Dalal
Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour t ....
Chickoo and Nut Milkshake
Recipe# 33457
31 May 18

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by Tarla Dalal
Chickoo and Nut Milkshake, here’s a protein booster, a smashing combination of ingredients that tastes amazingly great! The kids need a constant supply of energy to be active throughout the day. This energy drink contains chickoo, milk, cashewnuts and walnuts. Chickoo provides a shot of carbohydrate ....
Date and Sesame Puranpoli
Recipe# 5714
31 May 18

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by Tarla Dalal
Sweet, delicious and nutritious too – that’s a rare combination, isn’t it? Well, it all features in the Date and Sesame Puranpoli, a traditional treat loaded with the goodness of iron from dates and sesame seeds. It wins over hearts with its nutty taste and rich aroma of til, and is so satiating tha ....
Onion Raita, Pyaz ka Raita
Recipe# 41402
31 May 18

 
 
by Tarla Dalal
This is a must-know, must-try recipe even for those who have just started out on the path of cooking! Onion Raita, a delectable combination of onions and curds spiced gently with green chillies and cumin seeds powder, is a fabulous combination for just about any Indian dish, be it a
Bajra and Moong Dal Khichdi
Recipe# 2984
13 Jul 18

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by Tarla Dalal
This is a traditional Rajasthani recipe that we discovered is an excellent source of protein, iron, folic acid and fibre. Its creamy consistency and mild flavours make it a good recipe to have especially in the preconception period and first trimester. But i'm sure you will enjoy it all through your ....
Strawberry Milkshake, Fresh Strawberry Milkshake
Recipe# 41368
11 Oct 18

 
 by Tarla Dalal
This amazing milkshake made with fresh strawberries and milk is much superior to versions made with strawberry ice-cream or syrups. The vibrant taste of the fresh fruit resonates through and through, making this Strawberry Milkshake really refreshing. The good news is that it can be made in ....
Rajma Curry,  Punjabi Rajma Masala Recipe
Recipe# 1539
31 May 18

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 by Tarla Dalal
Rajma curry and rice… no meal can be more satiating. Rajma is filling and nutritious and turns out beautifully when cooked in a thick tomato pulp with only basic spices. This curry is a favourite in punjab and very popular amongst all age groups.
Broccoli and Red Capsicum Soup
Recipe# 41335
06 Oct 18

 
 
by Tarla Dalal
When you are game for a bowlful that is bursting with flavour, go for this Broccoli and Red Capsicum Soup. Capsicum, onions and garlic together make this a truly flavorsome soup, while broccoli gives it a luscious texture. Both broccoli and red capsicum are fibre-rich veggies, making this so ....
Bajra Khichu with Masala Dahi
Recipe# 41294
31 May 18

 
 
by Tarla Dalal
Khichu is a quick and easy snack, which never fails to sort out a sudden hunger pang! This all-time favourite Gujarati snack has a dough-like consistency and a semi-spicy taste, which is very pleasing to the palate when had hot and fresh. Here is a fabulous ....
Almond Flax Bread with Eggs, Gluten Free
Recipe# 41133
24 Jul 18

 
 by Tarla Dalal
A loaf without wheat? Unbelievable but true, and absolutely awesome too. Behold the Almond Flax Bread with Eggs. This is a really unique snack, which tastes great and is chock-full of good health too. It is gluten-free, which means that even gluten-sensitive people can enjoy it. Rich in protei ....
Bajra Roti
Recipe# 3892
31 May 18

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Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis. But here’s a tava ....
Matki Aur Palak ki Curry
Recipe# 4371
31 May 18

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by Tarla Dalal
This reverberating combo of sprouted matki and spinach is sure to put the smile back on your face. The Matki Aur Palak ki Curry derives its intense flavour from tangy tomatoes and a paste of coconut, spices and seeds. A traditional south Indian tempering boosts the aroma and adds to the flavour of t ....
Mint Raita (  Phudina Raita)
Recipe# 4243
31 May 18

 
 
by Tarla Dalal
Mint works it magic once again, leaving the diners spellbound with this flavourful and aromatic raita. The Mint Raita features an ideal combination of flavours including the peppiness of mint, the soothing tanginess of curds and the mild spiciness of cumin. A spoonful of sugar helps to highlight all ....
Rajma Cheese Parathas ( Calcium Rich)
Recipe# 4802
31 May 18

  This recipe has an associated video
 by Tarla Dalal
No reviews
Serve these all-in-one parathas to your little one for lunch or when they come home hungry from school. They are very easy and taste great.
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