Vitamin B2 or riboflavin cannot be stored in the body a you are required to take it through diet. Vitamin B2 has got riboflavin that stands to different for different age groups. The Recommended Daily Allowance (RDA) of riboflavin is different for different age groups.
Given below are certain natural food sources of B2 that you can incorporate in your diet:
1. Dark green, leafy vegetables: Leafy vegetables such as spinach, fenugreek and lettuce contains specifically high concentration of riboflavin. Other vegetables that are dark green in colour such as capsicum, broccoli, asparagus, dark peas are all rich sources of B2.
2. Fruits, Nuts and seeds: Fruits such as banana, apples, berries are all high and good sources of vitamin B2. Almonds, soybean, sunflower seeds, soy nuts, walnuts are beneficial among the nuts and seeds family.
3. Meat: You could include non-vegetarian diet to meet your daily requirement of vitamin B2. B2 content is mostly found in animal sources such as pork, chicken, liver and kidney. Oily fish like salmon, shellfish etc are great source of B2.
4. Whole grains: Most of your RDA of B2 would be fulfilled if you eat whole grain based foods every day. You could also include whole grain fortified foods to increase B2 in your diet.
5. Milk and milk products: Dairy products are good sources of Vitamin B2. Roots and tubers such as potatoes, carrots and mushrooms and yeast can also act as vitamin B2 sources.