Riboflavin is a
water-soluble B vitamin that helps enzymes release energy from
carbohydrates, fat, and protein. Riboflavin promotes healthy skin and
normal vision and also helps prepare fatty acids and amino acids for
breakdown.
Riboflavin
deficiency symptoms include eye problems, skin disorders around the
nose and mouth, magenta tongue, teary or bloodshot eyes, and
hypersensitivity to light. No riboflavin toxicity symptoms have been
reported.
If you have ever
wondered why milk is sold in cardboard or opaque plastic containers,
it's because riboflavin can be destroyed by the ultraviolet rays of
the sun or fluorescent lamps.
It is recommended
that adult men get 1.3 mg and adult women get 1.1 mg of riboflavin
each day. Riboflavin is found in a variety of foods such as yogurt,
milk, almonds, pork chops, ricotta cheese, sirloin steak, eggs, and
spinach.
Yogurt (1 c)- 0.60
mg
Milk (1 c)- 0.45 mg
Almonds (1/3 c)-
0.37 mg
Pork chop (3 oz)-
0.24 mg
Ricotta cheese (½
c)- 0.23 mg
Sirloin steak (3
oz)- 0.23 mg
Egg, cooked (1)-
0.21 mg
Spinach, cooked (½
c)- 0.21 mg
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