Using the food charts  
  Important basics  
  Fat-soluble vitamins  
Water-soluble vitamins
  Elements  
  Others  

- Water-Soluble Vitamins -

17: VITAMIN B-2
(riboflavin)

Riboflavin, like other water-soluble vitamins, can be lost when cooking water containing the dissolved vitamin is discarded. Riboflavin can be destroyed by the action of ultraviolet radiation in sunlight. A particularly important loss of this vitamin can occur in mill< packed in clear containers when they are exposed to sunlight during or after delivery. The products of this destruction can also cause a loss of vitamin C.

Riboflavin deficiency results in inflammation of the tongue and lips and also cracking and dryness of the lips and corner of the mouth (cheilosis) and other symptoms. Riboflavin deficiency in children causes growth retardation. Inadequate intakes of riboflavin would normally be associated with a deficiency of other B-group vitamins, which would result in multiple problems.

VITAMIN B-2 INTAKE

Since riboflavin forms part of enzymes (natural substances that speed chemical reactions) involved in energy metabolism, more may be needed when energy intakes are high.

Recommended daily dietary intake of riboflavin (Australia):
Infants:

Children:

Adult men:

Adult women:

Pregnancy:

Lactation:

0.4-0.6 milligram

0.8-1.9 milligrams

1.3-1.7 milligrams (dependent on energy intake, the requirements for which decline with advancing years)

1.0-1.2 milligrams (dependent on energy intake, as above)

1.5 milligrams

2.0 milligrams

Water-Soluble
Vitamins
- Vitamin B-1
(thiamin)
Vitamin B-2
(riboflavin)
- Niacin
- Vitamin B-6
- Vitamin B-12
(cyano-cobalamin)
- Folacin
- Pantothenic acid
- Biotin
- Vitamin C

Also on this page:

-  Vitamin B-2 intake
-  Vitamin B-2 RDI
-  Food charts

 

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VITAMIN B-2  Food Charts:

 

VITAMIN B-2:
beverages

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BEVERAGES

Vitamin B-2 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
cereals/cakes

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CEREALS, BISCUITS, CAKES, DESERTS

Vitamin B-2 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

VITAMIN B-2:
cereals/cakes

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
egg & cheese
dishes

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EGG AND CHEESE DISHES

Vitamin B-2 milligrams per 100 grams

 

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VITAMIN B-2:
fats/oils

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FATS AND OILS

Vitamin B-2 milligrams per 100 grams

 

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VITAMIN B-2:
fish/seafood

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FISH AND OTHER SEAFOODS

Vitamin B-2 milligrams per 100 grams

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
fruit

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FRUIT

Vitamin B-2 milligrams per 100 grams

fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN B-2:
fruit

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fruit%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
meats

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MEAT AND MEAT PRODUCTS

Vitamin B-2 milligrams per 100 grams

meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

VITAMIN B-2:
meats

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meat%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
milk products

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MILK AND MILK PRODUCTS

Vitamin B-2 milligrams per 100 grams

 

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Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
nuts

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NUTS

Vitamin B-2 milligrams per 100 grams

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VITAMIN B-2:
sauces

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SAUCES AND CONDIMENTS

Vitamin B-2 milligrams per 100 grams

sauces%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
soups

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SOUPS (as served)

Vitamin B-2 milligrams per 100 grams

 

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VITAMIN B-2:
sugars

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SUGARS, JAMS AND SPREADS

Vitamin B-2 milligrams per 100 grams

 

sugars%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

VITAMIN B-2:
sweets

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SWEETS

Vitamin B-2 milligrams per 100 grams

 

 

 

VITAMIN B-2:
vegetables

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VEGETABLES

Vitamin B-2 milligrams per 100 grams

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

 

 

 

 

VITAMIN B-2:
vegetables

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vegetables%20icon

Food charts list:
beverages
cereals, biscuits,cakes,deserts
egg and cheese dishes
fats and oils
fish and seafoods
fruit
meat and meat products
milk and milk products
nuts
sauces and condiments
soups (as served)
sugars, jams and spreads
sweets
vegetables

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