2. Fruit And Vegetables (Vitamin B2 ( Riboflavin ) A series of Presentation By Mr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

4. RIBOFLAVIN Riboflavin, also called vitamin B-2, plays a crucial role in growth and red blood cell production. To support these functions, men need 1.3 milligrams a day, and women require 1.1 milligrams daily. A cup of boiled spinach contains about 0.43 milligram, or one-third of what men need each day and 39 percent of women should have daily. Mushrooms, broccoli, brussels sprouts and potatoes supply trace amounts, as well.

5. RIBOFLAVIN Riboflavin or Vitamin B2 is also a water-soluble vitamin involved in energy metabolism. It helps the body utilize the other B-vitamins all of which assist with helping our body use energy from food

6. RIBOFLAVIN Vitamin B2, or Riboflavin, is an essential vitamin required for proper energy metabolism and a wide variety of cellular processes. A deficiency of riboflavin can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and even iron deficiency anemia. Riboflavin, Vitamin B2, is a water soluble vitamin that is well regulated by the body, thus overdose is rare, and usually only occurs with vitamin B2 injections or supplements. The current DV for Riboflavin (Vitamin B2) is 1.7mg. Below is a list high riboflavin foods, click here for high vitamin B2 (riboflavin) foods by nutrient density, here for an extended list of riboflavin rich foods, and here for other vitamin B foodshigh vitamin B2 (riboflavin) foods by nutrient densityriboflavin rich foodshere for other vitamin B foods

7. Cheeses High in Riboflavin (%DV per ounce): Hard Goat Cheese (20%), Feta (14%), Roquefort (10%), Brie (9%), Camembert and Grated Parmesan (8%). 1: CHEESE

8. Nuts High in Riboflavin (%DV per ounce): Mixed Nuts (8%), Pistachio, Pine Nuts and Cashew Nuts (4%). Click to see complete nutrition facts. 2.ALMONDS

9. Red Meat High in Riboflavin (%DV per 3oz cooked): Lamb Leg (21%), and Veal (20%).. 3. BEEF & LAMB (LEAN STEAK)

10. Oily Fish High in Riboflavin (%DV per 3oz cooked): Smoke d Salmon (27%), Wild Salmon (24%), Trout (21%), Tuna & Herring (15%), and Salmon (11%). 4. OILY FISH (MACKEREL)

11. Egg High in Riboflavin (%DV per egg): Raw, Fried or Scrambled Egg (13%), and Poached Egg (11%)... 5. EGG (HARD BOILED)

12. Mushrooms High in Riboflavin (%DV per cup, sliced): White, Stir-Fried (29%), Portabella, Grilled (29%), and Dried Shiitake, per 8 Mushrooms (22%). 6. MUSHROOMS

13. Seeds High in Riboflavin (%DV per ounce): Sunflower Seeds (6%), Chia Seeds and Pumpkin & Squash Seeds (3%). Sesame Seed o.47 mg per cup of 128 g 7. SESAME SEEDS

14. Seafood High in Riboflavin (%DV per 3oz cooked): Oysters (22%), Clams and Mussels (21%). 8. SEAFOOD (SQUID)

15. Green Vegetables High in Riboflavin (%DV per cup cooked):Beet Greens (24%), Asparagus (14%), Drumstick Leaves (13%), Collard Greens (12%), Dandelion Greens (11%), and Chinese Broccoli (8%). 9. GREEN VEGETABLES

16. Crimini mushrooms are at the top of the food chain when it comes to providing vitamin B2 for a healthy diet. Other mushroom types will carry variable amounts of vitamins and minerals; those harvesting them should always take care to select only safe, edible mushrooms for meals 10. MUSHROOMS:

17. In addition to a good amount of riboflavin, spinach also contains a range of other essential vitamins, as well as the antioxidants and other health benefits that you would expect from a green vegetable. To many nutritional experts, spinach is a "power ood" that brings more to the table per ounce than almost any other food choice. Dietitians and trainers often recommend it for making sure that their clients get what they need out of meals. 11.SPINACH:

18. Soy is another food that carries an abundance of vitamins and minerals, including riboflavin, to the dinner plate. Soy is now available in many more styles and varieties. Those who are interested in introducing this plant into their diet can choose from many products, most of them processed. It's a good idea to read labels carefully to see which soy-based products are actually likely to be health boosters. 12. SOYBEANS SEED :

19. Almonds are one kind of nut that has a significant amount of riboflavin. Other nuts and legumes are often good choices for finding what you need in the form of vitamins and minerals. Nuts are also one of the more portable foods that you can use to supplement your diet without having to refrigerate them 13. NUTS: