Riboflavin is a water-soluble B-complex vitamin, also known as B2. Like other B vitamins, riboflavin plays a key role in energy metabolism and is required for the breakdown of fats, carbohydrates and protein.

Dietary sources of riboflavin include milk, eggs, meats, liver and green vegetables, such as asparagus or broccoli. Breakfast cereals, breads and other enriched foods are fortified with riboflavin (although not white rice, because of riboflavin’s yellowish color). It is easily destroyed by exposure to light, such as when milk is stored in clear glass bottles.

Benefits: Riboflavin is used in the treatment of neonatal jaundice and for riboflavin deficiency, also known as ariboflavinosis. Deficiency can cause symptoms such as throat soreness, tongue swelling, skin cracking or soreness at the corners of the mouth, skin irritation and anemia. The daily allowance for riboflavin was increased in 1998 to prevent deficiency.

Studies suggest riboflavin levels may have an impact on a host of other conditions, such as cataracts, preeclampsia, migraines and depression, but the research is far from conclusive.

Daily recommended amount*:

Men: 1,300 micrograms

Women: 1,100 micrograms

Pregnant women: 1,400 micrograms

Lactating women: 1,600 micrograms

Children (0-6 months): 300 micrograms

Children (7-12 months): 400 micrograms

Children (1-3): 500 micrograms

Children (4-8): 600 micrograms

Children (9-13): 900 micrograms

Girls (14-18): 1,000 micrograms

Boys (14-18): 1,300 micrograms

Good sources:

Egg: 1,000 micrograms

Milk (1 cup): 500 micrograms

Cheerios (1 cup): 500 micrograms

Asparagus (1 cup raw): 200 micrograms

Broccoli (1 cup raw): 100 micrograms

— Markian Hawryluk, The Bulletin

*No upper limit for riboflavin intake has been established.

Sources: National Institute of Health, NutritionData.com