Dried fruits have different nutritional contents. They typically contain essential vitamins (A, C, K) and minerals (iron, potassium), which play an important role in promoting health by supporting functions such as vision, the immune system, blood clotting, and maintaining electrolyte balance. Dried fruits are also rich in vitamin D, so you should include them in your diet if you want a balanced diet.
1. Dried Apricots
Every 100 grams of dried apricots provides 1.5 IU of vitamin D, and they also provide essential vitamins and minerals such as vitamin A, iron and potassium.
2. Dried figs
In addition to about 3 IU of vitamin D per 100 grams of dried figs, dried figs are also known for their high fiber, calcium, potassium, and magnesium content.
3. Almonds
Each serving of almonds provides 9% of the recommended daily value of vitamin D. They also contain fiber, protein, calcium, vitamin E and magnesium.
4. Raisins
According to experts, if you eat 100 grams of raisins, you can get about 82.00 IU of vitamin D. This sweet dried fruit also contains fiber and important minerals such as iron.
Experts also recommend incorporating a moderate amount of four to five dried fruits a day for a nutritious and vitamin-rich meal. Although rare, consuming too much vitamin D can also lead to side effects such as hypercalcemia, which is high blood calcium levels, symptoms such as nausea, and potential kidney problems.
