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 Last Updated : Nov 05,2019


विटामिन बी 2 रिबोफ्लाविन - हिन्दी में पढ़ें (Foods Rich in Vitamin B2 Riboflavin recipes in Hindi)
પૌષ્ટિક વિટામિન B2 યુક્ત રીબોફ્લેવિન માટે રેસીપી - ગુજરાતી માં વાંચો (Foods Rich in Vitamin B2 Riboflavin recipes in Gujarati)

Foods Rich in Vitamin B2, Riboflavin, Recipes rich in Vitamin B2

Foods Rich in Vitamin B2 Riboflavin. Veg Recipes rich in 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!

Mint Raita (Phudina Raita)Mint Raita (Phudina Raita)

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!

Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt RecipeNourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe

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

Suva Buckwheat Roti
Suva Buckwheat Roti

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.

Bajra, Rice and Sprouts Moong PudaBajra, Rice and Sprouts Moong Puda

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

Basic Toovar Dal Recipe, Toor DalBasic Toovar Dal Recipe, Toor Dal

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,

Bajra Methi KhakhrasBajra Methi Khakhras

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 and sunflower seeds)

Barley Vegetable KhichdiBarley Vegetable Khichdi

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!

Enjoy our Foods Rich in Vitamin B2 Riboflavin. Veg Recipes rich in Vitamin B2. and other B Vitamin recipe articles below. 

B Vitamins recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin B9 Rich Folate recipes



Barley Khichdi recipe
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 ....
Homemade Almond Butter,  for Weight Loss and Athletes recipe
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 ....
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing recipe
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 ....
Lauki ka Raita, Dudhi Raita recipe
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Chickoo and Nut Milkshake recipe
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
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
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
Strawberry Milkshake, Fresh Strawberry Milkshake recipe
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 ....
Broccoli and Red Capsicum Soup recipe
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
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
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 ....
Matki Aur Palak ki Curry recipe
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
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
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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