As a vegetarian their ain’t much options and I don’t want to rely on supplements, suggestions for it?
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As a vegetarian, you can take foods like almonds, mushrooms, spinach, whole grains, and dairy products like milk and yogurt. These are great natural sources without needing supplements
These are good vegetarian sources of B2
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Nuts and seeds, Lentils, kidney beans, Paneer.
These are the some vegetarian sources for the B2.
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Vegetarians can meet their vitamin B2 (riboflavin) needs by eating a variety of plant-based foods such as almonds, mushrooms, spinach, quinoa, and whole grains, as well as fortified products like plant-based milks, cereals, and nutritional yeast. Cooking methods should minimize heat and light exposure to preserve B2.
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Lentils and dairy products
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As a vegetarian you can try to include more spinach, broccoli and mushrooms. Also try eating almonds in the morning or with oats to make it a part of your routine
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Leafy greens, sprouts , avocado
U can try to add them in your diet
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For vegetarian meals to intake B2 there many different types of meals like dairy products ,almonds ,yougurt ,mushrooms , green vegetables( brocoli beet green) content good b2 specially after well cooked .
Brown rice oats in samll amount .
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Vitamin b2 is present both in vegetarian and non vegetarian. In vegetarian it included mushrooms, spinach, lettuce and in non vegetarian it includes like chicken, fish , beef etc., those who don’t eat non veg can go for veg options and also can have some nuts . Than taking any vitamin tablets they can go for natural sources which are rich in vitamins
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B2 (riboflavin) is found in leafy greens, nuts, legumes, and fortified cereals.
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Sources of vitamin B2 are milk and dairy products, eggs , green leafy vegetables , fortified cereals and breads , liver and meat.
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supplements
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What are natural options for B2?
Im looking more into it.
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You can try to include milk and curd since they’re decent sources of B2. Leafy greens like spinach and veggies like broccoli also help. Mushrooms are surprisingly good too.
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