10 Vitamin D Rich Dry Fruits

Many people don’t know that you can reap the benefits of Vitamin D by sneaking some extra into your diet by eating dry fruits! Yes there are 10 Vitamin D rich dry fruits that you can enjoy daily!

Vitamin D is essential for maintaining healthy bones, supporting the immune system, and ensuring proper muscle function. While sunlight is the primary source of vitamin D, certain foods, including dry fruits, can also help boost your intake.

If you’re someone like myself that lives somewhere that the sun just doesn’t give us enough Vitamin D, then this list is perfect for you!

assorted dry fruits in bins.

Importance of Vitamin D

Vitamin D plays a critical role in calcium absorption and bone health. It helps maintain bone density and prevents conditions like osteoporosis and rickets. Vitamin D supports immune function, reducing the risk of infections and chronic diseases.

A deficiency in vitamin D can lead to muscle weakness, increased risk of cardiovascular diseases, and a weakened immune system​​. Making sure that you get enough is important especially if you’re over the age of 65!

Five Health Benefits of Vitamin D

Bone Health

  • Vitamin D is essential for the absorption of calcium in the gut, which is necessary for maintaining healthy bones and teeth. Adequate vitamin D levels help prevent bone-related disorders such as osteoporosis and rickets​​.

Immune System Support

  • Vitamin D plays a crucial role in enhancing the pathogen-fighting effects of monocytes and macrophages — white blood cells that are important parts of the immune defense — and decreases inflammation. It helps the body fight off bacteria and viruses, reducing the risk of infections​​.

Muscle Function

  • Adequate levels of vitamin D are necessary for muscle function. It helps improve muscle strength, which is essential for balance and avoiding falls, particularly in older adults​.

Cardiovascular Health

  • Some studies suggest that vitamin D may help reduce the risk of cardiovascular diseases. It is believed to help regulate blood pressure and improve the function of the endothelial cells that line the blood vessels​​.

Mood Regulation and Mental Health

  • Vitamin D receptors are present in the brain, and vitamin D is thought to play a role in mood regulation. Deficiency in vitamin D has been linked to increased risk of depression and other mood disorders. Supplementing vitamin D can help improve mood and reduce the risk of depression​​.

Top 10 Vitamin D Rich Dry Fruits

Dried Figs (Anjeer)

  • Vitamin D Content: Approximately 13 IU per 100 grams
  • Nutrients: Fiber, potassium, calcium, magnesium
  • Benefits: Supports bone health, aids digestion, and improves overall gut health​​.
dried figs.

Almonds

  • Vitamin D Content: Approximately 2.5 IU per 100 grams (Vitamin D is mainly present in fortified almond products)
  • Nutrients: Fiber, protein, vitamin E, calcium, magnesium
  • Benefits: Promotes heart health, enhances skin health, and aids in weight management​.
almonds in a bowl.

Raisins

  • Vitamin D Content: Trace amounts (around 0.5 IU per 100 grams)
  • Nutrients: Iron, fiber, potassium
  • Benefits: Supports digestion, prevents anemia, and promotes bone health.
golden raisins in a bowl.

Prunes (Dried Plums)

  • Vitamin D Content: Trace amounts (around 0.1 IU per 100 grams)
  • Nutrients: Vitamin K, fiber, potassium
  • Benefits: Aids digestion, supports bone health, and provides antioxidant properties​​.
dried plums in a bowl with plums in the background.

Dates

  • Vitamin D Content: Trace amounts (around 0.2 IU per 100 grams)
  • Nutrients: Fiber, protein, potassium, magnesium
  • Benefits: Provides a quick energy boost and supports digestive health​​.
dried dates in a white bowl.

Dried Apricots

  • Vitamin D Content: Approximately 2.8 IU per 100 grams
  • Nutrients: Vitamin A, iron, potassium
  • Benefits: Enhances skin health, supports eye health, and boosts the immune system​​.
dried apricots in a bowl.

Cranberries

  • Vitamin D Content: Trace amounts (around 0.1 IU per 100 grams)
  • Nutrients: Vitamin C, fiber, antioxidants
  • Benefits: Supports urinary tract health and provides antioxidant properties​​.
dried cranberries in a brown bowl.

Sun-Dried Tomatoes

  • Vitamin D Content: Approximately 5 IU per 100 grams
  • Nutrients: Vitamin C, potassium, iron
  • Benefits: Supports heart health and provides rich antioxidants​.
sun-dried tomatoes and tomatoes beside it.

Dried Mango

  • Vitamin D Content: Trace amounts (around 0.3 IU per 100 grams)
  • Nutrients: Vitamin A, fiber, antioxidants
  • Benefits: Supports eye health and provides rich antioxidants​​.
dried mangoes in a dark bowl with mango around it.

Dried Peaches

  • Vitamin D Content: Trace amounts (around 0.4 IU per 100 grams)
  • Nutrients: Vitamin A, potassium, fiber
  • Benefits: Enhances skin health and provides antioxidant properties​​.
dried peaches on a white background.

How to Incorporate Vitamin D Rich Dry Fruits

Incorporating vitamin D rich dry fruits into your diet is fairly simple. You can have them as a snack on their own, or mix them into a trail mix for an on the go option.

Add chopped dried figs and raisins to your baked goods like muffins and bread, or sprinkle dried apricots and cranberries over salads or cereals to enhance their flavor and nutritional value. You can also chop them up and sprinkle them onto your morning oatmeal as well.

You can also blend these dry fruits into smoothies or yogurt for a quick and delicious vitamin D boost. Pairing dry fruits with other vitamin D sources, such as fortified foods and fatty fish, ensures a well-rounded diet that supports your overall health.

Are Dry Fruits a Significant Source of Vitamin D?

As you can see from the list, dry fruits are not a significant source of Vitamin D. You would have a very hard time meeting your daily Vitamin D needs through dried fruit alone.

That being said, they can be a great addition to a diet and supplement routine rich in Vitamin D sources! An adult needs about 600 IU of Vitamin D per day, older adults over 65 need approximately 800 IU.

If you’re having Vitamin D rich dry fruits make sure you’re adding some of the other sources of Vitamin D below too!

Other Sources of Vitamin D

vitamin d sources such as supplements, fish, peas, etc on a white table.
  1. Fortified Milk: Most milk is fortified with vitamin D, providing about 100 IU per cup.
  2. Fortified Orange Juice: Many brands offer fortified versions that contain around 100 IU per cup.
  3. Egg Yolks: Easily found in any grocery store, each yolk contains about 40-50 IU of vitamin D.
  4. Fortified Cereals: Many breakfast cereals are fortified with vitamin D, offering around 40-100 IU per serving.
  5. Salmon: Both fresh and canned salmon are excellent sources, with about 400-600 IU per serving.
  6. Tuna: Canned tuna is a convenient option, providing about 200 IU per serving.
  7. Fortified Yogurt: Some yogurt brands are fortified with vitamin D, typically offering around 100 IU per serving.
  8. Mushrooms: Especially those exposed to UV light, like maitake and shiitake, which can provide around 100-200 IU per serving.
  9. Cheese: Certain types like Swiss cheese provide about 12 IU per slice.
  10. Fortified Plant-Based Milks: Almond, soy, and oat milks are often fortified with vitamin D, providing about 100 IU per cup.

Final Thoughts

Including vitamin D rich dry fruits in your diet can help support your overall health, particularly bone and immune health. While dry fruits provide a convenient and nutritious option, it’s important to maintain a balanced diet that includes a variety of vitamin D sources.

Remember to enjoy these delicious dry fruits in moderation as part of a healthy lifestyle.

Michelle saari dietitian
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Michelle Saari is a Registered Dietitian based in Canada. She has a Master's Degree in Human Nutritional Sciences and is a passionate advocate for spreading easy to understand, reliable, and trustworthy nutrition information. She is currently a full time online entrepreneur with two nutrition focused websites.

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