Top 6 Vitamin D Rich Dry Fruits You Should Add to Your Diet

Everything we eat no matter junk or healthy, straight away affects our health and the mechanism of the body. Therefore, one needs to be mindful of the food they are adding to their diet. While we all know the benefits of including nutrient-dense food, the real question is how often we are adding them to our diet.

When it comes to nutritious food recommendation, dry fruits are the first thing that comes to our mind. They are super convenient to carry and can be eaten at any place or time. Due to their versatile nature,fa they can be eaten raw, added to smoothies and shakes, sprinkled over deserts, and combining different dry fruits to make a perfect trail mix. Dry fruits retain the most nutritional value than fresh fruits and contain protein, iron, magnesium, and healthy fats.

One such vitamin which is important to regulate calcium and phosphorus intake in the body, is vitamin D. It helps to maintain the good health of teeth and bones and keeps bone-related conditions like rickets and osteoporosis at bay. Besides the sun, dry fruits are a great source of Vitamin D. 

Top Vitamin D Dry Fruits List

From improving brain functioning to helping us lose weight, vitamin D plays an important role in our body. Doctors often advise us to include vitamin d dry fruits in our daily diet to improve the vitamin D content. Here is a defined list of vitamin d rich dry fruits that will help you get the Vitamin D needs fulfilled.-

1. Almonds

Almonds are one of the popular dry fruit which contains a massive amount of nutrients. They are known for their earthy taste and are an exceptional staple ingredient in the diet. Much debate happens around how almonds are eaten- most people prefer eating them soaked and unpeeled, but they are more nutritious when consumed with the skin. Loaded with high fiber, vitamin E, and magnesium content, almonds help to lower blood pressure and cholesterol level and reduce hunger pangs. Almonds make a perfect filling snack that can be added to sweet and savory dishes or sliced into halves and sprinkled over yogurt or oatmeal.

2. Figs

This tear-drop-shaped dry fruit, called Anjeer, belongs to the Mulberry family and is an excellent source of vitamins A and C, fiber, calcium, iron, and potassium. They are eaten by chopping in half and further added to muffins and cakes. Known for their sweet chewy taste, they make a great sugar alternative for raisins. Figs are popular for their prebiotic content, which helps to improve overall gut health. Their rich potassium content help to lower blood pressure. Figs are a lively fruit that people love eating whether raw, cooked, or combined with other foods.

3. Raisins

Raisins, popularly known as Kishmish in India, are known for their naturally sweet taste with high sugar and calorie content. They are fat-free and cholesterol-free and contain fiber, iron, calcium, and boron. Surprisingly, raisins are grapes that are sun-dried to lower their water content and are commonly used as cereal toppings or salad toppings, baked cookies, and muffins. Raisins help to reduce the risk of heart disease, relieve constipation, and prevent anemia. They are a healthy way to satisfy candy cravings while reaping health benefits. While one shouldn't be afraid to include raisins in their diet, having only a handful is recommended to avoid any health-related risk.

4. Pistachios

Pistachios are a variety of vitamin d dry fruits with a thin edible cover with a sweet earthy taste. They are cholesterol-free and known for being a rich source of vitamins and minerals such as manganese, phosphorous, and copper. What makes an interesting fact about pistachios is that hearing them crack brings a sign of good luck! With a high level of unsaturated fatty acids, they are loaded with antioxidants features, lower the risk of cardiovascular diseases, and helps to keep blood pressure, blood sugar, and cholesterol level in check. Chopped pistachios make a great addition to many sweet dishes, desserts, and rice.

5. Cranberries

Cranberries are regarded as a super food as they contain vital health-boosting benefits. They are vitamin d rich dry fruit and differentiated based on their small, round shape and sharp bitter, and sour taste. Cranberries are high in antioxidants, fiber, and vitamin C. In addition, they protect against liver diseases, lower blood pressure, fight against cavities, and improve eyesight. While experimenting with cranberries, you can include them in your daily diet by adding a dozen cranberries in a smoothie, tossing them in cakes and muffins, sprinkle them in salads or oatmeal. But, it's important to be cautious as overeating cranberries can lead to a disturbing stomach.

6. Prunes

Prunes are nothing but dried plums that holds a specialty of being considered among one of the healthiest dry fruit known for their laxative properties. They are helpful in satisfying sweet cravings while providing much nutrition to the body. Loaded with 15 different vitamins, antioxidants, and minerals, prunes are low in calories, which help relieve constipation, lower blood sugar levels, promote bone health, and benefit heart health. In addition, prunes are packed with a strong nutritional punch that delivers a sweet taste when added to a daily diet. They can be used as appetizers, sweetening smoothies, dressing for cereals or salads, or eaten raw as snacks.

Dry Fruits Nutrition Facts Per 100g

Dry Fruits Nutrition Facts Table

Health Benefits

• Almonds: Promote heart health and support weight management.
• Figs: Aid digestion and are a great source of calcium.
• Raisins: Provide quick energy and improve iron levels.
• Pistachios: Support eye health and boost immunity.
• Cranberries: Known for urinary tract health and antioxidant properties.
• Prunes: Help with digestion and bone health.

FAQ

Q1. How much vitamin D do you need per day?

The recommended daily amount of vitamin D is 400 IU for children up to 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. 

Q2. Are almonds rich in vitamin D?

Almonds are a great source of vitamin D which helps to manage weight and support a healthy heart. 

Q3. How can I boost my vitamin D?

You can boost Vitamin D content in your body by incorporating dry fruits such as almonds, raisins, prunes, and figs. Also meat, mushroom, and yogurt are also good sources of vitamin D. 

Conclusion

Incorporating vitamin D-rich foods into your diet is crucial for maintaining overall health. Though natural sources of vitamin D are limited, dry fruits can play a beneficial role in boosting your intake.

Nutraj is a great place to start if you are looking for the best quality vitamin D-rich dry fruits. Switch to Nutraj dried fruits and nuts to prioritize your health without compromising taste. These nuts and dried fruits are worth stocking up and are a perfect combination of nutrition and taste. So, wait no more and get ready to go nuts over Nutraj dry fruits. Browse our entire selection and order the best dry fruits online today.