Best food groups: Meat, dairy, legumes, fortified grains
Also Consider: Fortified cereals, malted milk, wheat flour, eggs, almonds
What is riboflavin and why is it so important? Riboflavin is a water-soluble nutrient that was first identified in the whey protein component of milk back in 1879 and was then named lactochrome. It is an integral nutrient in the conversion of food into energy and the elimination of drugs and toxins by the liver. It is also needed for healthy skin, digestion, and healthy blood cells. Low levels of riboflavin often occur in combination with deficiencies of other water-soluble vitamins and can also be due to malabsorption conditions, such as celiac disease, ulcerative colitis, and Crohn's disease; malignancies; and alcoholism. Symptoms of riboflavin deficiencies include: sore throat, cracks or sores on the lips and at the corners of the mouth, inflamed tongue, moist and scaly skin, and normochromic-normocytic anemia.
Riboflavin deficiency is a concern for those who exist on vegetarian diets lacking dairy products and meat. Vitamin supplementation and/or fortified foods are necessary to meet dietary needs in poorly planned vegan diets, but are usually not a problem in those that include a diverse selection of fruits and riboflavin-rich vegetables, such as spinach.
Did you know? A small cross-sectional study of ninety-eight female clinical nurses evaluated them for depression and also assessed their dietary intake of riboflavin. Researchers found that riboflavin deficiencies were more prevalent in depressed subjects.
How much is enough?
The DV for riboflavin is 1.7 mg, based on a 2,000-calorie diet.
There is no UL for riboflavin. High amounts have not been found harmful in humans.
Supplements: All multivitamins contain riboflavin. According to the Natural Medicines Comprehensive Database, riboflavin supplementation is effective for not only treating riboflavin deficiency, but may reduce the number of migraine headaches and may also play a role in preventing cataracts.
1. Beef Liver
See page 286 for the full story on beef liver's health riches. Inadequate riboflavin intake can impair the absorption of iron. The great thing about liver is that it's high in both!
Did you know?
A 3-ounce serving (three slices) of braunschweiger supplies 1.3 mg of riboflavin. Also known as smoked liverwurst, this sausage is an excellent source of vitamin A and a good source of iron, niacin, and selenium. See also page 290.
2. Cottage Cheese
Low-fat (1%) cottage cheese is an excellent source of phosphorus, riboflavin, and vitamin B12, and a good source of calcium and vitamin B6. Low-fat dairy products, such as cottage cheese, were found in a cost analysis conducted by Adam Drewnowski, PhD, to be one of the lowest-cost sources of dietary calcium and riboflavin, among other nutrients.
3. Yogurt
Of all dairy products, yogurt is most concentrated in calcium, iodine, and potassium. It is also an excellent source of phosphorus, protein, riboflavin, and vitamin B12. Undergoing chemotherapy for the treatment of cancer can have profound side effects, including malnutrition. Cisplatin, a chemotherapy agent, can cause damage to the kidneys and liver. A study found that groups that were treated with the combination of cisplatin and riboflavin showed reduced toxicity to those organs. Yogurt is not only rich in riboflavin, but also contains helpful friendly bacteria called probiotics that help maintain a healthy immune system.
4. Soybeans
For the full health story on soybeans, see page 291. A large study found that those with higher levels of riboflavin in their blood had lower risk of colorectal cancer. This was also true of another B vitamin, folate, of which soybeans are a rich source.
5. White Mushrooms
Riboflavin is an important nutrient for detoxification. Low in calories, mushrooms not only provide this vitamin, but also contain powerful antioxidants that help the riboflavin neutralize toxins and reduce free radical damage to the body. Not only are mushrooms are an excellent source of selenium and a good source of niacin and pantothenic acid, but they are the highest vegetarian source of vitamin D. White button mushrooms were shown to have anticancer effects both in cell and animal studies. Some research suggests that the conjugated linoleic acid found in white mushrooms may help fight against prostate cancer.
6. Milk
Low-fat (2%) milk is an excellent source of calcium, phosphorus, and vitamins B12 and D. It is a good source of vitamin A and zinc. Dairy products, such as milk, contribute over 50 percent of riboflavin needs in preschool children, 35 percent in schoolchildren, 27 percent in adults, and 36 percent in the elderly.
7. Spinach
Cooked and drained spinach is an excellent source of riboflavin. See page 291 for the many other nutrients in these dark leafy greens.
Source: Food and Nutrition Board, Institutes of Medicine, National Academies