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Foods Rich in Vitamin B2 Riboflavin recipes
Last Updated : Apr 10,2018
Foods Rich in Vitamin B2, Riboflavin
Flavourful Ways to Boost Vitamin B2
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!
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.
The daily requirement of Riboflavin is 1.4 milligrams for men and 1.1 milligrams for women, while kids require less. All B-vitamins, including Riboflavin are water soluble and can be obtained from a healthy diet, not processed or canned foods! It’s quite easy to naturally meet the body’s Riboflavin needs, because there are several sources, most of them likely to be available readily in your kitchen. You get Riboflavin from dairy products like milk, yoghurt and cheese, eggs, whole grains like Barley, Bajra, Jowar, whole wheat flour and wheat germ, pulses like Moong, Matki, chana, Rajma, etc. Veggies like Capsicum, Spinach and kale, and nuts and seeds like Almonds, Walnuts, pistachios, Sesame Seeds and sunflower seeds also are good sources of Vitamin B2.
We share with you our top list of Riboflavin rich recipes. Indulge in these tasty recipes and enjoy good health!
30 Mar 18
Bajra, Whole Moong and Green Pea Khichdi 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 ....
11 Apr 18
Barley Khichdi 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 ....
17 Jul 12
Palak Raita Or How To Make Spinach Raita Recipe by Tarla Dalal
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 ....
16 Sep 16
Lauki ka Raita, Protein Rich Recipe 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 ....
26 Mar 18
Homemade Almond Butter, for Weight Loss and Athletes 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 ....
01 Jan 1900
Chickoo and Nut Milkshake 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 ....
10 Oct 14
Date and Sesame Puranpoli 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 ....
16 Jan 17
Onion Raita, Pyaz ka Raita 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
20 Aug 11
Bajra and Moong Dal Khichdi 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 ....
09 Jan 17
Strawberry Milkshake, Fresh Strawberry Milkshake 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 ....
06 Feb 16
Rajma Curry, Punjabi Rajma Masala Recipe 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.
24 Dec 16
Broccoli and Red Capsicum Soup 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 ....
08 Dec 16
Bajra Khichu with Masala Dahi 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 ....
12 Aug 15
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing 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 ....
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