A member of the British Dietetic Association, Juliette Kellow has worked in the NHS and for the food industry, and is the former editor of magazines Slimming and Top Santé. She's also the former editorial...

Vitamin B2 is important for healthy skin, eyes and nerves. Follow our guide to the best dietary sources to increase your intake

Who’s missing out?

Also known as riboflavin, 8% of teenage boys, 17% of teenage girls and 11% of women have very low intakes of this vitamin.

Important for

Healthy skin, eyes and nerves, as well as releasing energy from food.

Find it in

Milk, cheese, yogurt, eggs, fortified breakfast cereals, oats, yeast extract, beans, lentils, nuts, seeds and meat (especially pork).

Boost your intake

  • Have wholegrain cereal with low-fat milk or yogurt for breakfast. Or opt for porridge made with milk rather than water.
  • Snack on a handful of unsalted nuts and seeds.
  • Have lean roast pork instead of roast chicken – it contains 75% more vitamin B2.
  • Turn a smoothie into a shake by adding skimmed milk.
  • Spread toast with a scrape of Marmite.
  • Make a low-fat cheese sauce to serve with cauliflower: use low-fat spread, skimmed milk and reduced-fat cheese.
  • Eat scrambled eggs on toast for breakfast.
  • Add a handful of lentils to casseroles or stews.