8 Varieties Of Vitamin D Rich Dry Fruits That Offer Vital goodness In Small Bites!

Have you been feeling low on energy, dealing with weak bones, or noticing that your skin isn’t looking as lively as it once did? Are you searching for a natural way to boost your Vitamin D without relying only on supplements? If yes, then some dry fruits offer a surprising amount of Vitamin D along with other vital nutrients! Vitamin D-rich dry fruits like almonds, dried figs, and dates bring more goodness to your body than just sweetness. Even though their vitamin D levels are modest, when eaten regularly, they can help support stronger bones, better digestion, glowing skin, and an energised body.

In this blog, let’s take a delicious journey through eight varieties of vitamin D-rich dry fruits that can easily fit into your daily diet and give you nature’s purest form of wellness in every small handful!

Table Of Contents

1. Which Dry Fruits Increase Vitamin D?

2. How To Get 100% Vitamin D?

3. The Final Say

4. FAQs

5. References
 

Which Dry Fruits Increase Vitamin D? Top 8 Vitamin D Rich Dry Fruits

While dry fruits aren't typically considered major sources of Vitamin D, a few varieties contain trace amounts of this crucial nutrient. These small contributions, combined with other vitamins and minerals found in dried fruits, can still help reduce vitamin D deficiency in adults and children and strengthen bone health. Let's explore which of these dried delights offer a hint of sunshine vitamin.

1. Almonds (Badam)

Almonds are an excellent dry fruit known for their rich supply of Vitamin D, although in small but meaningful amounts. Along with Vitamin D, almonds are rich in healthy fats, calcium, and magnesium, which work together to support bone health and improve skin health. Vitamin D helps your body absorb calcium more effectively, and almonds provide a tasty way to support this process.

Get the benefits of soaked almonds by eating a handful of them daily, which can also boost your energy and keep your immune system strong. Their crunchy texture and sweet, nutty flavour make them a perfect snack for both health and taste.

2. Dried Figs (Anjeer)

Dried figs are another excellent source that provides a modest amount of Vitamin D, along with a powerhouse of calcium and fibre. Though the Vitamin D content in dried figs is not extremely high, it works perfectly with their calcium to maintain strong bones and teeth. They are naturally sweet and help improve digestion, making them a perfect treat for a healthy gut, too.

Just a few soaked figs in the morning can uplift your nutrient intake and provide lasting energy throughout the day. The tiny seeds inside figs add a lovely crunch and extra fibre, making them both satisfying and nourishing.

3. Cashew Nuts (Kaju)

Cashew nuts offer a small but valuable amount of Vitamin D, along with a rich supply of good fats, protein, and magnesium. This combination makes cashews a heart-friendly, skin-glowing snack that also supports bone health. Vitamin D found in cashew nuts helps the body absorb and utilise calcium properly, which is essential for maintaining strong bones and teeth.

They are buttery, slightly sweet, and incredibly satisfying when eaten raw or roasted. Even a small handful of cashews daily can help fill in nutritional gaps and provide steady energy without feeling heavy.

4. Dried Apricots

Dried apricots contain small traces of Vitamin D but shine because of their impressive Vitamin A, potassium, and fibre content that work alongside. The tiny amount of Vitamin D they offer supports bone strength when paired with other Vitamin D sources in the diet.

Their rich orange colour hints at the high antioxidants they carry, which fight free radicals and protect the skin from ageing. Dried apricots are sweet, chewy, and perfect for satisfying sweet cravings in a healthier way. Just a few pieces can provide a burst of energy, improve digestion, and nourish your skin.

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5. Prunes (Dried Plums)

Prunes are a fantastic dry fruit that carries a small amount of Vitamin D, along with loads of potassium, iron, and fibre. Though their Vitamin D level is not very high, they work well with their mineral content to promote strong bones and better digestion.

Prunes are also well-known for their ability to support gut health and relieve constipation naturally. Foods high in antioxidants have a rich, deep flavour and natural sweetness, making them a perfect evening snack or dessert addition. Eating a few prunes daily can help keep your bones stronger and your digestive system running smoothly.

6. Raisins

Raisins are tiny, wrinkled powerhouses that provide a small but useful amount of Vitamin D along with good amounts of potassium, iron, and antioxidants. While the Vitamin D in raisins is not very high, it adds up when included with other sources throughout the day.

Raisins are an excellent source of energy, supporting bone health and promoting heart health. Their natural sweetness makes them a popular addition to cereals, salads, and desserts. A small handful of raisins daily can help you stay energised, aid digestion, and even protect your skin with their antioxidant power.

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7. Walnuts

Walnuts are packed with healthy fats, particularly omega-3 fatty acids, and they also provide small but helpful amounts of Vitamin D. This dry fruit is fantastic for brain health, heart health, and supporting strong bones. The Vitamin D in walnuts, combined with their other nutrients, maintain calcium balance and strengthens the immune system.

Nutritious walnut benefits and its slightly bitter, earthy taste that pairs well with both sweet and savoury dishes. Eating a few walnuts every day can keep your brain sharp, your skin glowing, and your bones stronger with natural support.

8. Dates (Khajoor)

Dates are naturally sweet and rich in minerals like potassium, magnesium, and fibre, while they offer very tiny traces of Vitamin D to add to the day’s total intake. Though not a high source of Vitamin D on their own, dates complement other Vitamin D-rich foods beautifully.

They help improve bone health, energise the body quickly, and support better digestion. Their chewy texture and caramel-like sweetness make them a favourite snack during fasting and festivals. Just a few dates daily can refresh your body with natural energy and contribute to stronger bones and glowing skin.

Also Read: 8 Essential Benefits Of Vitamin D For Men's Health And Well-being

How To Get 100% Vitamin D?

Achieving 100% of your Vitamin D needs often involves a combination of these methods. Depending on your lifestyle, location, and dietary habits, you might rely more on one source than others. For example, someone with limited sun exposure might need to focus more on dietary sources and supplementation.

However, these are the main ways to get Vitamin D, allowing you to aim for your recommended daily intake:

1. Sunlight Exposure

Your skin produces Vitamin D when exposed to UV-B rays from sunlight.  

How much? There's no precise formula, as it depends on the factors mentioned above. Some experts suggest that exposing your face, arms, and legs to sunlight for 10-30 minutes around midday, several times a week, might be sufficient for many people with lighter skin. People with darker skin may need longer exposure.

2. Vitamin D Dietary Sources

Few foods naturally contain significant amounts of Vitamin D. Here are some:

• Fatty fish: Salmon, mackerel, sardines, herring. A 3-ounce serving of salmon can provide a significant portion of the daily value.  
• Cod liver oil: An excellent source, but be mindful of the high Vitamin A content.
• Egg yolks: Contain a smaller amount.
• Mushrooms exposed to UV light: Some varieties can produce Vitamin D2 when exposed to UV light.  
   

3. Fortified Vitamin D Rich Foods

Many foods have Vitamin D added to them:

• Milk: Cow's milk is commonly fortified.  
• Plant-based milks: Soy, almond, and oat milk are often fortified.  
• Breakfast cereals: Many are fortified with Vitamin D.  
• Orange juice: Some brands are fortified.  
• Yoghurt: Some yoghurts have added Vitamin D.
   

4. Vitamin D Supplements

• Supplements are available in two forms: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). D3 is generally considered more effective at raising blood levels of Vitamin D.
• Dosage: The recommended daily allowance (RDA) varies by age, but for adults aged 19-70, it's generally 600 IU (15 mcg). People over 70 are often recommended 800 IU (20 mcg). However, some experts suggest higher intakes may be beneficial.
   

Also Read: Unlock The Power Of B Complex Vitamins | ToneOpCare

The Final Say

Even though not many dry fruits have a lot of Vitamin D, eating different kinds of them can still be good for you. They contain other essential minerals that support your body's health. So, have vitamin D-rich dry fruits; they are still a healthy snack to eat as part of your daily diet. Just remember that to get enough Vitamin D, it's best to spend some time in the sun, eat foods like fatty fish, and consider taking vitamin supplements if your doctor recommends it. Dried fruits are a tasty and convenient snack that contributes to a healthy diet in many ways, but not as a primary source of Vitamin D.

FAQs

1. Which nuts are high in vitamin D?

Most nuts do not have a lot of vitamin D. Some nuts, like cashews and hazelnuts, contain small amounts. It's better to get vitamin D from fatty fish or fortified foods.  

2. What are 4 foods rich in vitamin D?

Good sources of vitamin D include fatty fish like salmon, mackerel, and sardines. Egg yolks also have some. Some mushrooms exposed to UV light can also have vitamin D.  

3. How many almonds do I eat per day for vitamin D?

Almonds have a very small amount of vitamin D. People usually eat around 23 almonds a day for overall health benefits, but not specifically for vitamin D. To get enough vitamin D, you need sunlight, certain foods, or supplements.

References

• https://www.1mg.com/articles/web-stories/how-dry-fruits-can-help-combat-vitamin-d-deficiency/?srsltid=AfmBOoqtMH-nKHUthNpXt9uEleGErA0w4ub-KHb96SK2dMmCcwwBYat0
• https://krishival.com/blogs/health-benefits/vitamin-d-rich-dry-fruits
• https://www.hexahealth.com/blog/dry-fruits-rich-in-vitamin-d
• https://www.ufresh.com.tr/en/content-details/what-are-the-types-of-nuts-containing-vitamin-d-.html?ContentID=91#:~:text=The%20main%20nuts%20containing%20vitamin%20D%20are%20cashews%20and%20hazelnuts.&text=With%20its%20nutritional%20value%2Ccashew,the%20Gumaceae%20(Anacardiaceae)%20family.
• https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
• https://www.felixhospital.com/blogs/top-25-vitamin-d-rich-fruits-and-vegetables#:~:text=Figs%20(%20Anjeer%20)%20%3A%20It%20is,generally%20consumed%20as%20dry%20fruit.
   

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