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Boitin
Cyanocobalamin
Folic Acid
Niacin
Pantothenic Acid
Pyridoxine
Riboflavin
Thiamine

Vitamin B2 or Riboflavin

The second B complex group is Riboflavin. Exposure of food to light leads to a considerable loss of this vitamin. Where ordinary cooking does not effect Riboflavin content, sun-drying of food and use of Sulpha drugs and alcohol. Like Thiamine cooking in excess water can lead to a loss of some amount of Riboflavin.

Functions In Our Body

For growth and general health Riboflavin is an essential component. It functions with some group of enzymes, which help in metabolism of carbohydrates, fats and proteins. It is an essential component for normal tissue maintenance due to its involvement in certain chemical reactions.

It's other benefits are:-
  • Helps in digestion and functioning of the Nervous system.
  • Prevents constipation.
  • Promotes healthy skin, nails and hair.
  • Strengthens the mucous lining of the mouth, lips and tongue.
  • It relieves eye-strain and improves general health of the eyes and is particularly helpful in neutralizing and checking glaucoma.

Ample consumption of this vitamin helps in retaining appearance and vigor of youth.

Sources
ItemsMcg ItemsMcg ItemsMcg
Papayas 250 Raisins 190 Custard Apples 170
Black Currants 140 Apricots 130 Jack Fruit 130
Pineapples 120 Almonds 570 Walnuts 400
Chilgozas 300 Pistachio Nuts 280 Mustard Seeds 260
Finger Millet 190 Cashew Nuts 190 Groundnuts 130
Rice(Parboiled) 120 Cow's Skimmed Milk 1640 Cow's Milk Powder 1640
Khoa, Cow's Milk 410 Cow's Milk 190 Curd, Cow's Milk 160
Buffalo's Milk 100 Beans 390 Red Gram, Tender 330
Split Green Gram 210 Peas Roasted 210 Split Black Gram 200
Lentil 200 Split Red Gram 190 Split Bengal Gram 180
Lotus Stems 1210 Turnip Greens 570 Beet Greens 560
Radish Leaves 470 Colocasia Leaves 450 Carrot Leaves 370
Fenugreek Leaves 310 Spinach 260 Brussel Sprouts 160
Bathua Leaves 140 Lettuce 130 Brinjals 110
Cauliflowers 100 Wheat Germs 540 Rice Bran 480
Bajra 250 Barley 200 Wheat Flour 170

Values per 100g edible portions