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Without enough Riboflavin you can't release energy from fat - carbohydrates and protein during metabolism. It's also used to change vitamin b6 and folate into forms the body can use.
#1: Yeast Extract Spread (Marmite) is a high protein food rich vitamin B1 (thiamin) and a source of vitamin B12. In addition the spread is a good source of riboflavin (b2).
#2: Liver The liver of most any animal is packed with vitamin B2. Lamb liver provides the most riboflavin (B2). (Obviously not all of us eat meat)
#3: Dried Herbs, Spices, and Peppers are great. Add more dry herbs, paprika, or chili powder to all the dishes you eat. Dried ancho chilies contain the most riboflavin. Paprika follows then dried coriander, spearmint, parsley, and finally chili powder.
#4: Almonds Almonds are also a great source of vitamin E, calcium, protein, zinc, magnesium, potassium, and copper.
#5: Dry Roasted Soybeans (Edamame) low sodium varieties keep your blood pressure low. Dry roasted soybeans, or edamame are also a great source of riboflavin. (vitamin b2)
#6: Cheese (Roquefort, Brie, Limburger) Despite being a high cholesterol food, cheese is a good source of calcium, protein, vitamin B12, and vitamin B2. Roquefort provides the most riboflavin. Other high riboflavin cheeses are brie, Limburger, Camembert, Caraway cheese, Blue cheese, goat cheese, Romano, and finally Swiss cheese.
#7: Wheat Bran is high in fiber and is the top source of both vitamin b6 and magnesium. Wheat bran can most commonly be found in whole grain breads or bran muffins, but is also a great addition to hot breakfast cereals like oats, rye, and buckwheat. Crude wheat bran provides a great source of riboflavin.
#8: Fish (Mackerel, Atlantic Salmon, Trout) Fish is a heart healthy food, a good source of protein, and rich in vitamins B1, B6, and B12. Mackerel has the most riboflavin followed by wild atlantic salmon and Trout.
#9: Sesame Seeds are also high in calcium, iron, protein, copper, zinc, and vitamins B1, and B6.
#10: Sun-dried Tomatoes Sun-dried tomatoes are a high iron and potassium food.
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