Vitamin B2 Rich Food List for Bangladeshi People (Full Guide)

Complete Guide to Vitamin B2 Rich Foods in Bangladesh

Vitamin B2, also known as riboflavin, is an essential nutrient that plays a vital role in energy production, cellular function, and metabolism of fats, drugs, and steroids for maintaining good health. It also helps maintain healthy skin and eyes.

The below guide will provide detailed information on foods rich in Vitamin B2 that are commonly available in Bangladesh.

Vitamin B2 Rich Foods in Bangladesh

Dairy Products:

Milk (Full Cream or Low-Fat): A staple breakfast item in Bangladesh, milk is a good source of Vitamin B2. One cup of full-cream milk provides about 0.3 mg of Vitamin B2, while low-fat milk offers around 0.2 mg per cup.
Yogurt (Plain or Flavored): Enjoyed as a snack or with meals, yogurt is another good source of Vitamin B2. One cup of plain yogurt provides around 0.3 mg of Vitamin B2. Be mindful of added sugars in flavored yogurts.
Cheese: Cottage cheese and other types of cheese are also rich in riboflavin. Cottage cheese can be included in salads or consumed as a snack.

Eggs:

Chicken Eggs: A powerhouse of nutrients, eggs are an excellent source of Vitamin B2. One large egg contains about 0.5 mg of Vitamin B2. Eggs can be enjoyed in various ways – boiled, fried, scrambled, or in omelets.

Meat and Seafood:

Beef (Liver): While not as commonly consumed, beef liver is one of the richest sources of Vitamin B2. However, due to its high Vitamin A content, it’s recommended to consume it in moderation. A 3-ounce serving of beef liver provides a whopping 3.6 mg of Vitamin B2.
Chicken (Breast or Leg): A popular protein source in Bangladesh, chicken is a good source of Vitamin B2. A 3-ounce serving of cooked chicken breast provides about 0.1 mg of Vitamin B2.
Fish: Many fish varieties are good sources of Vitamin B2. Some readily available options include:
- Ilish (Hilsa): A favorite in Bangladesh, Ilish is a good source of Vitamin B2. A 3-ounce serving of cooked Ilish provides about 0.3 mg of Vitamin B2.
- Rui (Rohu): Another popular fish, Rui is a decent source of Vitamin B2. A 3-ounce serving of cooked Rui provides about 0.2 mg of Vitamin B2.
- Tilapia: Often farmed locally, Tilapia is a good source of lean protein and offers around 0.1 mg of Vitamin B2 per 3-ounce serving.

Vegetables:

Spinach (Palak): A leafy green staple in Bangladeshi cuisine, spinach is a good source of Vitamin B2. One cup of cooked spinach provides about 0.2 mg of Vitamin B2.
Mushrooms (Button, Portobello): While not as common as other vegetables, mushrooms can be a good source of Vitamin B2, especially if exposed to sunlight during cultivation. One cup of sliced mushrooms provides around 0.2 mg of Vitamin B2.

Legumes and Pulses

Lentils: Commonly consumed in dal, lentils are rich in riboflavin. They are a staple in Bangladeshi cuisine and can be prepared in various ways.
Chickpeas: Also known as chana, chickpeas are a good source of riboflavin. They can be used in salads, stews, or made into hummus.
Beans: Various beans such as mung beans and black beans are nutritious and riboflavin-rich. They can be used in soups, stews, and salads.

Nuts and Seeds

Almonds: Almonds are a convenient snack rich in riboflavin. They can be eaten raw, roasted, or added to dishes.
Sesame Seeds: Used in various dishes, sesame seeds are another source of Vitamin B2. They can be sprinkled on salads or added to baked goods.

Benefits of Vitamin B2:

Energy Production: Vitamin B2 helps the body convert food into energy. Also Riboflavin is crucial for converting carbohydrates into ATP (adenosine triphosphate), the fuel used by cells for energy.
Cell Function: It plays a role in cell growth and repair.
Healthy Skin and Hair: Vitamin B2 is important for maintaining healthy skin and hair.
Vision: It contributes to good vision.
Iron Absorption: Vitamin B2 helps the body absorb iron from food.

Sample Meal Plan that you may follow:

Breakfast

Option 1: A glass of milk, a boiled egg, and a piece of whole grain toast.
Option 2: Low-fat yogurt with sliced almonds and a serving of fresh spinach salad.
Option 3: Whole grain porridge made with milk and topped with fresh fruit.

Lunch

Option 1: Brown rice with grilled chicken, a serving of lentil soup (dal), and steamed green leafy vegetables.
Option 2: Whole wheat chapati with fish curry (made with minimal oil), a side salad, and a serving of plain yogurt.
Option 3: Chickpea salad with mixed vegetables, a slice of whole grain bread, and a serving of cottage cheese.

Dinner

Option 1: Baked or grilled fish with a side of stir-fried asparagus and brown rice.
Option 2: Lentil stew with mixed vegetables and whole wheat chapati.
Option 3: Chicken or tofu curry with a side of steamed green leafy vegetables and a small serving of brown rice.

Quick Tips for Increasing Vitamin B2 Intake

Include Dairy: Incorporate milk, yogurt, and cheese into your daily diet.
Eat Whole Grains: Choose brown rice, whole wheat, and other whole grain products.
Add Nuts and Seeds: Snack on almonds and include sesame seeds in your meals.
Diversify Protein Sources: Include eggs, lean meats, fish, and legumes.
Include Green Leafy Vegetables: Make green leafy vegetables a regular part of your diet.

How Much Vitamin B2 Do You Need?

The recommended daily intake (RDI) of Vitamin B2 varies depending on age and sex. Adults generally need around 1.1 mg to 1.3 mg of Vitamin B2 per day.

Conclusion

Vitamin B2 is essential for overall health, supporting energy production, antioxidant protection, red blood cell formation, and skin and eye health. This guide provides a comprehensive list of Vitamin B2 rich foods commonly found in Bangladesh, along with practical tips to incorporate these foods into your diet. By following this guide, you can ensure adequate intake of Vitamin B2 to support your health and well-being.

Remember: This list provides a starting point. You can incorporate a variety of these foods into your diet to ensure you’re getting enough Vitamin B2. If you have concerns about your Vitamin B2 intake, consult a doctor or registered dietitian for personalized advice.

Sources:

https://www.godigit.com/nutrition/vitamin-b2-rich-foods
https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/