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To keep our body and mind fit, we require several nutrients in our daily diet. Protein, carbohydrates, calcium, and phosphorus are a few nutrients required for body function and offer several health benefits. It helps to produce energy, build strong bones, and ensure growth and development. One such vitamin essential for good health is vitamin B-12. It is a water-soluble vitamin found inside natural foods and helps to support nerve cells, improve cognitive health, prevent anemia, and reduce heart-related diseases.

Although animal products are an excellent source of vitamin B-12, being a vegetarian does not inhibit you from including vitamin B-12 in your daily diet. Dry fruits contain a great combination of vitamin B-12 and protein and are a healthy way to get the recommended daily intake. They are the dehydrated form with low moisture content levels and help to boost immunity, maintain heart health, and manage blood pressure. Almonds are the most popular dry fruit source of vitamin B12.

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Detailed List of Vitamin B12-Rich Dry Fruits

The dry fruits make a quick grab-and-eat food that is loved by all age groups and does wonders for your health. A handful of these dry fruits help to get nutritional advantages and fulfill the vitamin B-12 requirement. Here is a list of vitamin B12-rich dry fruits:

1.Almonds

Almonds are among the best sources of vitamin B-12 as compared to other dry fruits. They are tiny in size with a nutty and earthy taste and pack a healthy punch of vitamin E, fiber, monounsaturated fats, and protein. It provides multiple health benefits like controlling blood sugar, lowering cholesterol, reducing hunger, and managing weight loss journeys.

2.Walnuts

Not just rich in omega-3 fatty acids, walnuts also contain a small amount of vitamin B-12 and other nutrients like magnesium, iron, and calcium. They are the perfect snack option and can be used as a topping in salads or added to bakery products like cakes and muffins. Including walnuts in the diet helps to improve fertility, regulate body weight, and maintain good heart and gut health.

3.Pecan Nuts

Pecan Nuts are known for their crunchy texture and buttery flavor and act as a secret ingredient when added to smoothies, salads, and yogurt. They are naturally low in carbohydrates and glycemic index and contain fat-soluble vitamins like vitamins A, E, and B. Regular consumption of pecans helps protect heart health, manage diabetes, relieve arthritis, and prevent diseases.

4.Hazelnuts

Hazelnuts are round in shape with a crunchy taste and rich flavor. They are used in baking and preparing deserts and are a secret ingredient in Nutella. What if we say you can make your own Nutella by just adding in some chocolate and Nutraj Hazelnuts. Rich in nutrients like protein, fiber, calcium, phosphorus, and selenium, Hazelnuts help in enhancing digestion, bolstering bones, lowering inflammation, and supporting heart health.

5.Figs

Figs are commonly known as "anjeer" and taste like honey with a hint of berry flavor. The figs are low in cholesterol levels and an excellent source of magnesium, potassium, vitamin A, vitamin E, and calcium. They have a variety of potential health benefits, like improving metabolism, promoting digestion, managing blood sugar levels, preventing constipation, and reducing heart-related risks.

6.Cashews

Cashew nuts are a popular dry fruit that is highly nutritious and versatile. They have a sweet flavor and perfect crunch and go well with trail mixes, curries, and desserts. In addition, cashews offer a good amount of vitamin K, calcium, magnesium, and potassium and help to prevent cardiovascular diseases, boost immunity, improve bone health, control diabetes, and manage a healthy weight.

7.Pistachios

Pistachios are one of the oldest dry fruits with a mild sweet taste and distinctive green and yellow color kernel. They are a nutritional powerhouse packed with antioxidants, fatty acids, fiber, vitamin E, and fiber. Also, they are rich in minerals like potassium, copper, and calcium. Pistachios help to improve brain health, promote gut bacteria, boost eye health, and prevent premature aging.

8.Dates

Dates like flavor and are available in different varieties. With their high sugar content, dates are a healthy substitute for white sugar. With a rich nutritional profile containing several vitamins and minerals, dates help to improve digestion, facilitate bone health, and promote gut health. They are also beneficial for pregnant women.

Conclusion

Vitamin B-12 is vital for your health to form red blood cells and DNA, development of brain and nerve cells, and much more. A deficiency of vitamin B-12 can lead to a negative impact on health. While animal meat, fish, and eggs are prominent sources of vitamin B12, many dry fruits are rich. 

If you are wondering where to find natural and premium quality dry fruits, Nutraj is the right place for you. We have a wide selection of additive-free and 100% vegan, and gluten-free dry fruits online are known for their rich nutritional value. Moreover, we take care of all the benefits of dry fruits and ensure they are accessible to everyone who wants to switch to healthy choices.

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