While choosing the sources of vitamin B2 or Riboflavin, we are considering availability
of foods all over the country around the year and affordability as well
We need only 1 milligram(s) (approximately) of vitamin B2 or Riboflavin daily as
vitamin B2 is stored in our body for short period of time.
Typically 14 days B2 is stored in our Liver. So, we need get this vitamin from foods
on regular basis.
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Spinach ( Palang Shak)
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Egss
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Milk/Yoghurt
Spinach(Palang Shak)
Now a days, Spinach or Palang Shak can be found all over the country aroung the year.
It is a very good source of Riboflavin. Normally, one serving of this vegetable
contains 0.5 milligram of Riboflavin which is almost half our daily required amount.
We can eat this vegetable once or twice a week. It is also very tasty and contains
many other nutrients.
Eggs
Eggs are considered as a superfood by many scientists. One egg contains 0.2 milligram of
Riboflavin which is 20% of our daily required amount. Egg is also stuffed with many other
nutrients and easily available. If we can afford, we need to eat one egg everyday or
at least every other day.
Milk/Yoghurt
Both milk and Yoghurt is not cheap at all. That is why it came at number 3. However, if
possible we should drink one glass of milk or eat a cup of Yoghurt everyday or at least
every other day. One cup of milk contains 0.3 milligram of vitamin B2 or Riboflavin
which is almost one third of our daily necessity.