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Nutrition

Great Plant-based Sources of Vitamin B2 (Riboflavin)

August 01, 2023

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What is Vitamin B2 (riboflavin) and why do we need it?

Vitamin B2 (riboflavin) is a key component of coenzymes that play major roles in energy production; cellular function, growth, and development; and metabolism of fats, drugs, and steroids. Riboflavin) is naturally present in some foods, added to foods (fortified), and available as a supplement such as in a B-complex vitamin. Vegans/vegetarians might be at a higher risk of deficiency due to a lower intake or complete exclusion of dairy and meat products but this can be remedied by eating riboflavin-enriched foods, increasing your consumption of many legumes, nuts, and grains, or adding a B-complex vitamin into your daily routine. 1,2.

Vitamin B2 can be found naturally in many legumes, beans, nuts, grains, or other vegetables such as 1,2:

  • almonds
  • spinach
  • oats (fortified)
  • mushrooms (portabella)
  • quinoa
  • apples (with skin)
  • kidney beans
  • sunflower seeds
  • rice, white (enriched)
  • rice, brown
  • tomatoes

With a plant-based diet, you can increase your intake of vitamin B2 by including vitamin-B2-rich beans, legumes, and vegetables in your healthy soups, salads, buddha bowls, and meals.

And, you can up increase your vitamin B2 intake in your meals and drinks with the following suggestions:

  • Breakfasts - an apple (with skin) or oat-based cereal (fortified)
  • Lunches - a healthy tomato salad or a portabella mushroom
  • Dinners - curries or buddha bowls with spicy kidney beans over brown rice or quinoa, or a delicious and spicy burrito (with kidney beans) with a side of steamed spinach
  • Snacks - almonds or sunflower seeds
  • Drinks - sunflower milk, tomato juice

In addition, the beans, nuts, legumes, and vegetables above have even more vitamins and minerals than just vitamin B2.

Need more quick ideas on how to increase your vitamin B2? Try:

  • A smoothie with an apple (with skin)
  • A glass of tomato juice
  • A bowl of almonds or sunflower seeds

Garden of Vegan makes it easy to increase your intake of vitamin-B2-rich foods with our healthy ready-made meals, pantry boxes, sides, and produce boxes.

Garden of Vegan creates healthy meals that include many vitamin-B2-rich foods in their prepared main meals, breakfast meals, sides, and snacks.

In addition, several pantry items are easy to incorporate into your daily routine that contain vitamin-B2-rich foods. And, of course, the seasonal produce boxes have vitamin B2 in the veggie box (such as tomatoes, spinach, beans, or nuts).

Garden of Vegan's NDIS participants can also increase their vitamin B2 intake by choosing healthy meals with vitamin-B2-rich legumes, beans, nuts, and vegetables.

Eligible NDIS participants can increase their vitamin B2 intake with healthy meals, sides, desserts, and pantry items delivered and they only pay for the food cost component of the meals they order. NDIS participants and NDIS plan managers can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll contact you as soon as possible.

Garden of Vegan's six meal plans also include many meals with vitamin-B2-rich vegetables, beans, legumes, nuts, and more!

Visit our Meal Plans to Suit your Lifestyle section and select a nutritional meal plan that is high in vegetables, legumes, or beans that contain vitamin B2, or you can add them separately by adding pantry items!


Learn more about vitamins and nutrition in the Garden of Vegan Vitamin Guide


Read more Garden of Vegan nutrition articles
Great Plant-based Sources of Potassium
Great Plant-based Sources of iron
Fibre: What is it and why do I need it?
How Can I Increase My Protein Intake?
Calories, Protein, Carbs, And Fat, What Does It All Mean?
Great Plant-based Sources of Calcium

References:
1. Riboflavin – Vitamin B2 - Harvard T.H. Chan School of Public Health
2. Riboflavin - NIH National Institutes of Health

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