Vitamin D And Nutrition: 7 Best Dry Fruits Rich In Vitamin D

Finding the best dry fruits rich in Vitamin D is essential as this fat-soluble vitamin functions as an essential hormone in the body, which is very effective in improving the body's immune system. Vitamin D is found in nature from early morning sunlight and influences how calcium enters our bones. However since it is not possible to always have exposure to sunlight, especially the scorching heat hence, it is necessary to find alternative solutions. Hence, finding the best-dried fruits rich in Vitamin D becomes very necessary.

So in this article, we will bring before you some of the best dry fruits rich in Vitamin D, that you can incorporate in your everyday diet to fill up your daily Vitamin D need.

Which Nuts Are High In Vitamin D?

There are already numerous benefits of eating dried fruits, but there are also wondrous sources of different kinds of nutrition. Consuming dried fruits such as nuts, seeds, and raisins provides the body with Vitamin D which has very essential health benefits including:

Improving brain function
Strengthening teeth and bones
Improving the immune system
Reduces chances of breast cancer
Clears anxiety
Helps in weight loss
Reduces cholesterol levels
Regulates blood pressure
Improves cardiovascular health

Hence, it becomes very necessary to provide the body with this essential ingredient, for the well functioning of daily life.

7 Best Dry Fruits Rich In Vitamin D:

1) Almonds

Almonds are rich in healthy fats (Image via Pexels/Irina Iriser)

Almonds are probably one of the most famous dried fruits, which is full of rich in vitamins, healthy fats, protein and minerals. Almonds have a variety of nutrients full of essential nutrients, and these are dry fruits rich in Vitamin D. Consuming almonds is excellent for heart health, is good for weight management, improves bones and skin health, and also improves digestion. They also boost metabolism and are a powerhouse of energy.

2) Cashews

Cashews are a healthy packed snack (Image via Pexels/ Mehran B)

Commonly used as an ingredient in dishes and also used in bakeries, cashews are a health-packed snack that is full of vitamins and minerals. They are not just delicious but have several health benefits. Cashews are a good source of Vitamin D, along with providing manganese, phosphorus, and zinc. Consuming cashews improves heart health, and supports healthy bones.

3) Dates

Dried dates contain a variety of nutrients (Image via Pexels/Naim Benjelloun)

In this winter season, where getting enough sunlight is rare, dried dates are an excellent source of a variety of nutrients, including Vitamin D. They are delicious snack, and are a powerhouse of energy. Dried-packed dates are rich in vitamin B6 which is responsible for improving mood. They can be simply eaten raw or can be added to your desserts to make them healthy and extra tasty.

4) Apricots

Apricots are a nutritional punch (Image via Pexels/Pixaba)

Apricots though smaller in size, are packed with nutritional punch. Along with Vitamin D, they are also an excellent source of Vitamin A. If you too are busy in your daily lifestyle and need to eat something healthy, go for a handful of Apricots. They can be eaten raw but can also be added to your salads and smoothies. This dry fruit is great for eye health and reduces the risk of heart disease.

5) Dried Figs (Anjeer)

Dried figs is a good source of Vitamin D(Image via Pexels/Anna Pyshniuk)

Anjeer or dried figs are among the best dry fruits rich in Vitamin D. They are rich in minerals, including iron, calcium, potassium and several important vitamins. Dried figs are a go-to snack, that can be consumed throughout the entire day, and can curb your sweet tooth cravings. You can add it to your healthy diet recipes, smoothies, baked goods and salads.

6) Raisins

Raisins are delicious and healthy(Image via Pexel/mali maeder)

Raisins also known as 'kishmish' are one of the most commonly used dry fruits rich in Vitamin D, which add a sweet touch to your dishes along with providing health benefits. Raisins can be consumed in numerous sweet dishes and for this, it is a loved ingredient in households. Full of Vitamins C and D, and vitamin B6, raisins can be consumed raw, while they also add a magical touch to your breads, cakes and muffins. Raisins are an excellent option for boosting energy levels and promoting digestive health.

7) Walnuts

Walnuts are a nutrient-dense source (Image via Pexels/Oksana D)

Akhrot (Walnuts) is one of the most nutrient-dense nuts, which is one of the best options when it comes to dry fruits rich in Vitamin D. Though hard on the outside shell it an a healthy filling on the inside. Not just Vitamin D, walnuts are an excellent source of omega-3 fatty acids along with Vitamin E, which is an effective option for reducing blood pressure levels. Walnuts can be added to a variety of foods including salads, and all of your baked goods.

Along with these, Pista, Hazelnuts, Pecans, Fox Nuts, Peanuts and Dry Coconut are among the best dry fruits rich in Vitamin D. While most of these dried fruits can be consumed throughout the entire day, however, they must be consumed in moderation, along with a well-maintained balanced diet.

These dry fruits rich in Vitamin D are a treat to the tongue as well as provide numerous health benefits and can be a very good alternative to processed foods. So here you go, add these dry foods to your diet, and start enjoying it's benefits.

Edited by Abigail Kevichusa