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Is Riboflavin Found in Pork? The Answer May Surprise You!

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Riboflavin, or vitamin B2, is an important vitamin for keeping your skin and hair healthy, metabolizing energy, and keeping your immune system working well. (1).

While rare, a deficiency of riboflavin can create health problems that lead to hyperglycemia, hypertension, and diabetes mellitus. (3) More iron deficiency can cause lips to crack and turn red, as well as mouth sores, ulcers, inflammation, and even iron deficiency anemia. (3,4).

Since riboflavin is a water-soluble vitamin that the body controls well, it is very rare for someone to take too much of it. This usually happens with vitamin B2 injections or supplements.

Foods high in riboflavin include beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, and eggs. The current daily value (DV) for riboflavin (Vitamin B2) is 1. 3mg. (5).

Below is a list of high riboflavin foods sorted by a common serving size. Sort the full list of foods high in riboflavin by their nutrient rankings by 100 grams or 200 calories.

Pork is a tasty and versatile meat that can be a nutritious addition to a balanced diet. One thing that may surprise many pork lovers is that this meat contains significant amounts of riboflavin – also known as vitamin B2. Keep reading to learn more about riboflavin, why it’s important, and how pork can help you meet your daily needs of this essential nutrient.

What is Riboflavin?

Riboflavin is one of eight B vitamins and is also known as vitamin B2. It plays a key role in helping our bodies access energy from the foods we eat. Specifically, riboflavin is important for breaking down carbohydrates and releasing energy from proteins.

This vitamin also acts as an antioxidant, fighting against cell-damaging free radicals in our bodies. Riboflavin further helps the body convert vitamin B6 and folate into forms it can use. Folate is especially important for pregnant women as it prevents neural tube defects in babies.

Some key signs that someone may have a riboflavin deficiency include cracked lips, a swollen tongue, dry skin, dandruff, and headaches. Deficiency can also cause anemia.

The recommended daily intakes for riboflavin are:

  • Adult men: 1.3 mg
  • Adult women: 1.1 mg
  • Pregnant women: 1.4 mg
  • Breastfeeding women: 1.6 mg

Why is Riboflavin Important?

As mentioned above, riboflavin plays many vital roles in the body. Here is a quick summary of some of its top benefits

  • Converts food into energy – Riboflavin is needed to break down and release energy from the carbohydrates, proteins, and fats in the foods we eat. This gives our cells the fuel they need.

  • Supports skin, nail, and hair health – Riboflavin deficiency can lead to dry, cracked skin and lips as well as dandruff and hair loss. Adequate riboflavin is needed for healthy skin, nails, and hair.

  • Promotes good vision – Riboflavin helps prevent cataracts by keeping the eyes’ connective tissue healthy. It may also reduce risk of age-related macular degeneration.

  • Boosts immunity – This vitamin acts as an antioxidant, fighting against damaging free radicals. It supports a healthy immune system.

  • Prevents migraines – Studies show riboflavin supplements can decrease the frequency of migraine headaches, a condition affecting over 10% of the population.

  • Prevents birth defects – By helping convert folate into its active form, riboflavin plays a role in preventing neural tube defects during fetal development

How Much Riboflavin Does Pork Contain?

Many people are surprised to learn just how much riboflavin pork contains. A 3-ounce serving of cooked pork loin contains about 0.11-0.26 mg of riboflavin. This supplies around 8-20% of the Daily Value, making pork an excellent source of this nutrient.

Other cuts like pork chops and pork roast also contain good amounts of riboflavin. Even pork bacon has riboflavin, with 2 slices providing 5% DV.

Some of pork’s riboflavin content includes:

  • 3 oz pork loin: 0.11-0.26 mg (8-20% DV)
  • 3 oz pork chops: 0.154 mg (12% DV)
  • 3 oz pork roast: 0.099 mg riboflavin (8% DV)
  • 2 slices bacon: 0.053 mg (5% DV)

In addition to riboflavin, pork contains a number of other important vitamins and minerals:

  • Thiamin – 14-17% DV
  • Niacin – 48-68% DV
  • Vitamin B6 – 26-36% DV
  • Phosphorus – 15-22% DV
  • Zinc – 11-26% DV
  • Potassium – 5-7% DV
  • Selenium – 17-44% DV

Should You Eat More Pork for Riboflavin?

Because of its excellent riboflavin content, enjoying pork 1-2 times per week can help many people meet their recommended intake for this essential vitamin. However, there are some cautions to keep in mind.

First, pork often contains unhealthy saturated fats and sodium, mainly when processed into products like ham, bacon, and sausage. Leaner cuts like pork tenderloin and pork chops are better options.

Secondly, the American Heart Association recommends limiting red meat to just 1-2 servings per week as part of a heart-healthy diet.

So savoring some boneless pork loin or pork tenderloin occassionally can be a tasty way to get riboflavin and other nutrients. But be sure to balance it out with plenty of vegetables, fruits, whole grains, nuts, seeds, beans, fish, and poultry as well.

Other Ways to Get Your Riboflavin

While pork provides an excellent source of riboflavin, many other foods also contain substantial amounts of this B vitamin. Here are some of the top food sources of riboflavin:

  • Dairy products – Milk, yogurt, and cheese are all rich in riboflavin. Just one cup of yogurt provides nearly half your daily needs.

  • Eggs – One large egg has about 0.26 mg riboflavin, or 20% DV.

  • Meat – In addition to pork, other meats like beef, lamb, and chicken liver are good sources.

  • Fish – Trout, salmon, tuna, and halibut provide riboflavin.

  • Nuts and seeds – Almonds, pistachios, and sesame seeds contain riboflavin.

  • Mushrooms – All types of mushrooms, especially shiitake, are excellent sources.

  • Leafy greens – Spinach, kale, and broccoli are riboflavin-rich produce picks.

  • Fortified cereals – Many breakfast cereals and grain products have added riboflavin. Check the label.

  • Beans and lentils – Black beans, lentils, and soybeans provide riboflavin.

So if you don’t eat much pork, there are still plenty of ways to meet your daily riboflavin needs through a balanced, whole food diet.

Healthy Ways to Enjoy Pork

If you do choose to eat pork, select leaner cuts and prepare them in a healthy way:

  • Go for tenderloin, pork chops (boneless and center cut), Canadian bacon, and ham (93% fat-free).

  • Trim off any visible fat before cooking to further reduce saturated fats.

  • Bake, grill, or roast instead of frying to avoid adding unhealthy oils.

  • Flavor with spices, herbs, mustard, vinegars, and fruit sauces instead of salt.

  • Serve pork with a rainbow of vegetables like broccoli, Brussels sprouts, tomatoes, spinach, and sweet potatoes.

  • Enjoy in moderation as part of an overall balanced diet rich in produce, grains, nuts, seeds, beans, fish, and poultry.

Riboflavin is an essential B vitamin that helps us access energy, maintain healthy skin and vision, and prevent migraines. Pork just happens to be an excellent source, with a 3-ounce serving providing up to 20% of the recommended daily intake. Enjoying lean pork 1-2 times per week can be a tasty way for many people to meet their riboflavin needs. However, be sure to balance out your diet with plenty of other riboflavin-rich whole foods as well. With a balanced approach, pork can be included as part of an overall nutritious diet.

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Riboflavin (B Requirements By Age and Gender

The recommended daily allowance (RDA) for riboflavin (Vitamin B2) ranges from 0.5mg to 1.3mg per day. The daily value for vitamin B2 is 1.3mg per day. (5)

Life Stage RDA
Infants*
0-6 months old 0.3mg
7-12 months old 0.4mg
Children
1-3 years old 0.5mg
4-8 years old 0.6mg
Males
9-13 years old 0.9mg
14-18 years old 1.3mg
19-50 years old 1.3mg
50+ years old 1.3mg
Females
9-13 years old 0.9mg
14-18 years old 1mg
19-50 years old 1.1mg
50+ years old 1.1mg
Pregnancy
14-18 years old 1.4mg
18+ years old 1.4mg
Lactation
14-18 years old 1.6mg
18+ years old 1.6mg

Vitamin B2 (Riboflavin) Deficiency | Food Sources, Causes, Symptoms, Diagnosis and Treatment

FAQ

What is riboflavin made of?

The industrial-scale production of riboflavin uses various microorganisms, including filamentous fungi such as Ashbya gossypii, Candida famata and Candida flaveri, as well as the bacteria Corynebacterium ammoniagenes and Bacillus subtilis.

Is riboflavin a beef?

Although many people avoid red meat because of the fat content, lean beef can be a healthy source of many B vitamins, including riboflavin. Three ounces of beef tenderloin contains 0.4 milligrams of riboflavin, or 31 % of your daily recommended value.

What vitamins are in pork?

Pork is a source of zinc, selenium and vitamins B12 and B6, these help the immune system to work normally. Pork is a source of vitamins B12, B6, Niacin and Riboflavin – B vitamins that help reduce tiredness and fatigue as part of a healthy balanced diet and lifestyle.

Is riboflavin vegan?

Riboflavin or Vitamin B-2 is generally vegan but may possibly be derived from or processed with non-vegan sources.

What foods are high in riboflavin?

Foods high in riboflavin include beef, tofu, milk, fish, mushrooms, pork, spinach, almonds, avocados, and eggs. The current daily value (DV) for riboflavin (Vitamin B2) is 1.3mg. ( 5) Below is a list of high riboflavin foods sorted by a common serving size.

Does pork have riboflavin?

Without this key vitamin, metabolism of carbohydrate, protein and fat would be significantly compromised. Animal protein is one of the best sources of this nutrient, and among the choices, pork is tops. Next to milk, there are few foods that have as much riboflavin per serving as pork.

What is riboflavin in food?

What is riboflavin? Riboflavin, also referred to as vitamin B2, is a water-soluble vitamin that belongs to the B- vitamins family. We can find riboflavin in a variety of foods; however, this vitamin is more commonly found in animal-based products.

Is riboflavin a vitamin?

Riboflavin is an essential vitamin that is naturally present in some foods, added to some food products, and available as a dietary supplement. This vitamin is an essential component of two major cofactors, flavin mononucleotide (FMN; also known as riboflavin-5′-phosphate) and flavin adenine dinucleotide (FAD).

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