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Riboflavin: 5 Surprising Sources for This Vital Nutrient

eat mushrooms for riboflavinRiboflavin, or vitamin B2 is an essential, water-soluble nutrient. How essential? Riboflavin is vital to brain function, and deficiencies can effect memory and thought processing. Signs of riboflavin deficiency can include fatigue, insomnia, poor digestion, and delayed mental response. Increasing your intake can add a spring in your step–especially important now, as we face the long, dreary winter months.

So how can you get more riboflavin in your diet? Adding these healthy, tasty foods to your diet is a great way to increase your intake of complex B vitamins and riboflavin. These 5 sources of the essential nutrient may surprise you.

1. Mushrooms

Packed with healthful B vitamins, mushrooms are a natural source of vitamins, and can give you the extra energy boost you need in the winter. These classic herbed stuffed mushrooms are a great way to enjoy mushrooms.

stuffed mushrooms

2. Bananas

Besides being a great source of potassium, vitamin C, magnesium and protein, the everyday banana has almost 10% of your daily value. Looking for great banana recipes? Check out our streusel-topped banana bread recipe.

streusel topped banana bread

3. Sauerkraut

Don’t fear the kraut! Fermented foods are a great source of microbial cultures, complex B vitamins, such as riboflavin, and Lactobacillii. Eating fermented foods can increase your health and your digestion. Looking for just the right dish to compliment your kraut? Check out Shaina’s perfectly grilled beer brats.

grilled-beer-brat
Image: Shaina Olmanson

4. Asparagus

These little green spears are vitamin powerhouses–with calcium, magnesium, zinc, folic acid, iron, and riboflavin, just to name a few, you can eat these green beauties with abandon. For a great asparagus recipe, check out Kelsey’s delicious asparagus pizza.

Asparagus-Pizza
Image: Kelsey Banfield

5. Tempeh

Packed with protein and riboflavin, tempeh is a versatile, healthy meat alternative. For an absolutely yummy tempeh recipe, check out 101 Cookbooks maple-grilled tempeh.

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