Dry Fruits Rich In Vitamin D3

Foods with a high vitamin d content include oily fish some mushrooms and egg yolks.

Dry fruits rich in vitamin d3. Good food sources of vitamin d3 include salmon swordfish portobello mushrooms especially for vegetarians and vitamin d fortified cereals and orange juice. During drying the nutrients of the dry fruits it becomes more concentrated also changes the texture or look of the fruits. Welcome to the list of the top 10 dried fruit highest in vitamin d content. Beef is also a good source of vitamin b12 iron and protein.

Beef liver is a good source of vitamin d. Among all dry fruits vitamin b12 rich dry fruits are almond and peanuts. Faq regarding vitamin b12 q. Where the amount of vitamin d ranges from 0 iu to 0 iu per 100g.

So peanuts and almonds have vitamin b12 in dry fruits. Though vitamin d2 helps raise blood levels of vitamin d it may not be as effective as vitamin d3 28 29. The raw bluefin tuna contains about 193 iu per 3 oz of serving the ahi tuna can give you 404 iu of this vitamin per 3 5 oz serving and the raw yellow fin has 59 iu per 3 oz serving but the cooked tuna of this species contains 154 iu vitamin d. A single fillet of herring provides 306 iu of vitamin d nearly half the daily value for an adult.

Dry fruits are one of the good sources of vitamin b12. Here is a list of foods rich in vitamin d you can include in your diet. Fish with high oil content like herring mackerel salmon and tuna are excellent sources of vitamin d. Vitamin d can improve bone muscle and immune system health.

So dry fruits also have a lot of health benefits let s have a look at the best 5 dry fruits and their benefits. The top dried fruit is plums dried prunes stewed with added sugar with the highest vitamin d content which in 100g contains 0 iu of vitamin d. Good food sources of vitamin d3 include salmon swordfish portobello mushrooms especially for vegetarians and vitamin d fortified cereals and orange juice. It also contains protein and thiamin.

And 3 ounces of beef liver contains 42 iu of vitamin d around one fourth of the daily vitamin d requirement. Also cereals like all your whole wheat grains including ragi barley and soy bean atta and dry fruits like walnut and peanuts also help in overcoming a vitamin d deficiency she added. Vitamin b12 rich dry fruits are also rich in nutrition that is very much healthy for our bodies. However mushrooms produce vitamin d2 whereas animals produce vitamin d3.

Grass fed beef is best for consumption as it contains a good amount of all essential nutrients.