Vegan Food & Lifestyle Blog, Vegan Nutrition
What Are Some Vegan Sources of Vitamin B2?
As a vegan, it’s important to make sure that you are getting all the necessary vitamins and minerals from your diet. One of those essential nutrients is Vitamin B2, also known as riboflavin. This vitamin is essential for maintaining a healthy metabolism, aiding in energy production, and supporting healthy skin and eyes. Luckily, there are many vegan sources of Vitamin B2 that you can incorporate into your diet.
Top 20 Vegan Sources of Vitamin B2
This table provides a list of the top 20 vegan sources of Vitamin B2, along with their B2 content per 100g of food. Incorporating these foods into your diet can help ensure that you meet your daily Vitamin B2 requirements.
| Food | Vitamin B2 content (mg/100g) |
|---|---|
| Yeast extract spread | 2.7 |
| Almonds | 1.2 |
| Soybeans | 0.45 |
| Mushrooms | 0.5 |
| Spinach | 0.4 |
| Asparagus | 0.15 |
| Artichokes | 0.14 |
| Tofu | 0.13 |
| Broccoli | 0.11 |
| Buckwheat | 0.1 |
| Quinoa | 0.09 |
| Oats | 0.6 |
| Brussels sprouts | 0.09 |
| Sweet potatoes | 0.07 |
| Avocado | 0.06 |
| Brown rice | 0.05 |
| Tempeh | 0.05 |
| Kale | 0.05 |
| Raisins | 0.05 |
| Tomatoes | 0.04 |
Leafy Greens
Green leafy vegetables are a great source of Vitamin B2. Foods like spinach, collard greens, kale, and Swiss chard are not only packed with this nutrient, but also with other essential vitamins and minerals. You can add leafy greens to your smoothies, salads, soups, or stir-fries.
Mushrooms
Mushrooms are not only a delicious addition to many dishes, but they are also a great source of Vitamin B2. Portobello, shiitake, and cremini mushrooms are some of the best sources of this vitamin. You can incorporate them into your diet by adding them to pasta dishes, stir-fries, and soups.
Nuts and Seeds
Nuts and seeds are a great source of many essential vitamins and minerals, including Vitamin B2. Almonds, sunflower seeds, and sesame seeds are particularly high in this nutrient. You can incorporate them into your diet by snacking on them, or by adding them to your oatmeal, smoothies, or salads.
Fortified Foods
Many plant-based milk alternatives, such as soy or almond milk, are fortified with Vitamin B2. Other fortified foods include breakfast cereals and nutritional yeast. Nutritional yeast is a particularly good source of Vitamin B2 and can be added to your dishes for a cheesy, nutty flavor.
In conclusion, getting enough Vitamin B2 on a vegan diet is easy with the variety of plant-based sources available. Leafy greens, mushrooms, nuts and seeds, and fortified foods are just a few examples of how you can meet your daily requirements for this essential nutrient. So, add some of these delicious and nutritious foods to your diet and give your body the vitamins and minerals it needs to thrive!
Sources: Vegan Sources of Vitamin B2
- USDA FoodData Central: https://fdc.nal.usda.gov/
- Oregon State University Linus Pauling Institute: https://lpi.oregonstate.edu/mic
- National Institutes of Health Office of Dietary Supplements: https://ods.od.nih.gov/
- Healthline: https://www.healthline.com/nutrition/
- Medical News Today: https://www.medicalnewstoday.com/
- Vegan Health: https://veganhealth.org/
- Vegetarian Resource Group: https://www.vrg.org/
- Plant Based News: https://plantbasednews.org/
- The Vegan Society: https://www.vegansociety.com/
- PETA: https://www.peta.org/
