What riboflavin does
Vitamin B2 is part of the coenzymes your cells use to release energy from food, and it helps keep skin, eyes and nerves healthy.
How much
Adults need about 1.1–1.6 mg a day.
Plant sources
Almonds, mushrooms, soybeans and soy milk, quinoa, spinach, and fortified foods like yeast flakes and plant milks.
How many portions of each food would cover a day's riboflavin?
Tips
Riboflavin is broken down by light — store foods in opaque packaging, away from sunlight (Store in the dark).