Vitamin B2 is also known as riboflavin, and is an important member of the B-vitamin family.
Riboflavin is fairly stable to cooking and heat, but using excessive water for cooking and discarding the water causes significant loss of vitamin B2. Prolonged exposure to light causes its destruction due to UV light.
Defficiency of Vitamin B2 (riboflavin) is generally associated with defficiency of other B vitamins. It is common in people who do not consume milk or milk products or non-veg. foods like chicken, mutton, eggs, fish etc.
Riboflavin is a water soluble vitamin. It is not stored significantly in the body, so toxicity of vitamin B2 is not documented. The Institute of Medicine at the National Academy of Sciences decided in 1998, not to set a Tolerable Upper Limit (UL) for riboflavin
Vitamin | RDA | ||
---|---|---|---|
| Sedentary Work | Moderate Work | Hard Work |
Vitamin A (Retinol) | 600 mcg | 600 mcg | 600 mcg |
Vitamin A (Beta-Carotene)(Precursor of Vit-A) | 4800 mcg | 4800 mcg | 4800 mcg |
Vitamin B1 (Thiamin) (Also written as:Thiamine) | 1.2 mg | 1.4 mg | 1.7 mg |
Vitamin B2 (Riboflavin) | 1.4 mg | 1.6 mg | 2.1 mg |
Vitamin B3 (Niacin) (Also called: nicotinic acid and vitamin PP) | 16 mg | 18 mg | 21 mg |
Vitamin B5 (Pantothenic Acid) | 5 mg | 5 mg | 5 mg |
Vitamin B6 (Pyridoxine) | 2 mg | 2 mg | 2 mg |
Vitamin B12 | 1 mcg | 1 mcg | 1 mcg |
Beta Carotene (Precursor of Vit-A) | NA | 600 mg | 600 mg |
Biotin | 30 mcg | 600 mg | 600 mg |
Folic acid (In the form of Diatary Folate) | 200mcg | 200mcg | 200mcg |
Vitamin C (Ascorbic Acid) | 40 mg | 40 mg | 40 mg |
Vitamin D | 600 IU | 600 IU | 600 IU |
Vitamin E | 22 IU | 22 IU | 22 IU |
Indian Food item | Thiamine Vitamin B1 per 100 g. % of RDA |
---|---|
Til (Sesame Seeds) | 1.01 mg67.3 % of RDA |
Moongphalli (Groundnut, Peanut) | 0.9 mg60 % of RDA |
Soyabean (White) Seeds | 0.73 mg48.7 % of RDA |
Charoli, Chirongi (Piyal Seeds) | 0.68 mg45.3 % of RDA |
Pista (Pistachio Nut) | 0.67 mg44.7 % of RDA |
Rai (Mustard) | 0.65 mg43.3 % of RDA |
Kaaju (Cashew) | 0.63 mg42 % of RDA |
Halim (Garden Cress Seeds) | 0.59 mg39.3 % of RDA |
Simlamirchi (Capsicum) | 0.55 mg36.7 % of RDA |
Chavli (Cow Peas) | 0.51 mg34 % of RDA |
Doodh (Milk) Powder (Skimmed) | 0.5 mg 33.3 % of RDA |
Chana (Bengal Gram) Daal | 0.48 mg32 % of RDA |
Moong (Green Gram) Daal | 0.47 mg31.3 % of RDA |
Moong (Green Gram) (Whole) | 0.47 mg31.3 % of RDA |
Peas (Dry) | 0.47 mg31.3 % of RDA |
Arhar, Tuar (Bengal Gram) Daal | 0.45 mg30 % of RDA |
Matki (Moth Beans) | 0.45 mg30 % of RDA |
Akrod (Walnut) | 0.45 mg30 % of RDA |
Genhoo (Wheat) | 0.45 mg30 % of RDA |
Masur (Lentil) | 0.45 mg30 % of RDA |
Kulthi (Horse Gram) | 0.42 mg28 % of RDA |
Udad (Black Gram) Daal | 0.42 mg28 % of RDA |
Ragi (Finger Millet) | 0.42 mg28 % of RDA |
Maka (Maize) | 0.42 mg28 % of RDA |
Moongphalli (Groundnut) (Roasted) | 0.39 mg26 % of RDA |
RDA For ThiamineB1 is 1.5 mg |