Top 5 Vitamin D-rich Dry Fruits: Boost Your Health

Written by Dr. Amber Jones

Vitamin D is one of the most essential micronutrients required by your body. Apart from that, when it comes to the winter months of the year, it becomes much more difficult to have the sufficient amount of Vitamin D required by your body, since the availability of sunlight could be relatively lesser. That is why it becomes quite an essential task to supply this particular micronutrient through your dietary choices in order to satisfy your physiological requirements. Let’s take a look at the vitamin D-rich dry Fruits.

There are a lot of food items that you may consume in order to supply your body with the right amount of Vitamin D. They include various kinds of dairy products, beef liver, and so on. However, if you are looking for something that is delicious and can satisfy your tastebuds, it becomes quite easier for you to deal with the requirements.

Moreover, if you are fond of frequent munching and snacking, this can be one of the most effortless ways through which you can supply your body with a sufficient amount of Vitamin D. This article is all about some of the most important dry fruits that you can consume to satisfy the Vitamin D requirements of your body in the most practical and yummiest ways. 

5 Vitamin D-rich Dry Fruits 

1. Almonds 

Almonds are one of the best snacking options you can go for if you would like to supply Vitamin D through your dietary choices. However, Vitamin D is not the primary micronutrient that can be obtained by having almonds on a daily basis. Vitamins such as Vitamin B and Vitamin E are the main elements found in almonds. However, you can also satisfy your Vitamin D requirements through the same and have the maximum benefits out of it on account of a range of different reasons. Since almonds are quite delicious and easily available, this can be one of the first preferences of many people across the world.

Vitamin D-rich Dry Fruits

Apart from that, it is also the source of a lot many healthy fats, proteins, and minerals, again making it a go-to for your overall health. It can also effectively manage your blood sugar levels, improve your digestive health, enhance your bodily metabolic rate (BMR), and so on. Doctors also mention the heart health benefits of consuming almonds on a daily basis.

Apart from that, people who have embarked on their weight loss journey can also depend upon this delicious snacking option and get their various nutritional requirements satisfied along with Vitamin D. 

2. Figs 

This particular dry fruit is also known as Anjeer in several parts of the world. If you can fall in love with a chewy texture and sweetness, figs can be one of the best options you can have in order to satisfy your Vitamin D requirements. However, the main nutritional elements found in figs are Vitamin A and Vitamin C. It is also a rich source of fibre. Hence, this becomes one of the best go-to options for you to improve your digestive health.

The presence of Vitamin A also makes it a perfect snacking option in order to improve the health of your eyes and also to delay your natural ageing process. It is also rich in several minerals such as potassium and calcium that are essential for various physiological functions of your body.

You can have it cooked or even raw without having a compromise on its delicious taste. It is also possible to add this to your healthy salads, smoothies, and oatmeals, as a sweet topping. 

3. Raisins 

Raisins can be regarded as one of the most affordable options you can include in your daily diet in order to cater for the required quantity of Vitamin D and other essential micronutrients in your body. Just like the other two dry fruits mentioned above, raisins are also not the prime source of Vitamin D you can have. However, having this in your daily diet can help you significantly if you would like to increase the variety of food sources from which you are having this particular micronutrient.

Raisins are known as Kishmish in most parts of India. It is also a rich source of Vitamin C and Vitamin A helping in improving your eye health and also the digestive health. However, if you are on your weight loss journey.

Make sure that you are not consuming the same in excess since it can disrupt your goals with its higher sugar content and calorie count. However, if you are someone who is struggling with issues such as constipation, including raisins in your daily diet can help you significantly. 

4. Pistachios

If you have been looking for primary sources of Vitamin D, here comes the best option for you. This is again one of the most delicious options you can have in order to satisfy your Vitamin D requirements. Pistachios again gain a cutting edge over the others since it is also a great snacking option with zero cholesterol.

Apart from that, it is also a rich source of essential minerals such as manganese phosphorous and copper. It can be had raw or you may also add it as a topping to your oatmeal, chia puddings, and so on. Thus it also becomes an easier option to be included in your daily dietary habits. 

5. Cranberries 

Cranberries are one the most traditional ways through which you may have the right amount of Vitamin D required by your body. Micronutrients such as Vitamin C and fibre can also be found in these berries. You may dry them up or buy dried cranberries to satisfy your Vitamin D requirements. They are also rich in a lot of antioxidants helping your body in a lot many aspects, apart from the supply of Vitamin D.


Now you know what to have if you would like to cater Vitamin D to your body through healthy snacking options such as dry fruits. However, it is also important to note that you must also have food items other than dry fruits and nuts in order to satisfy the daily dietary requirement of Vitamin D in your body. Elevate your health with vitamin D-rich dry fruits. Moreover, having Vitamin D by exposing your body to direct sunlight is also quite important.


  1. Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, et al. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab 2011;96:1911-30. [PubMed]
  2. Office of Dietary Supplements, National Institutes of Health. Vitamin D Standardization Program (VDSP).

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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