List of Vitamin B12 Rich Dry Fruits, Foods Vegetables and Fruits

What exactly is Vitamin B12?

Several nutrients are required to keep our bodies healthy and fit. Vitamins, minerals, fibre, carbohydrates, and protein are all essential nutrients that our bodies require in adequate amounts to function properly. All of this is absorbed through our food. Vitamins are one of them, and they are an important component in maintaining our bodies' health. Vitamins are available in a variety of forms, including A, B, C, and D.

Vitamin B12 is a water-soluble vitamin found naturally in some foods, added to others, and sold as a dietary supplement and prescription medication.

Vitamin B12's Importance

Vitamin B12 is needed for all of our body's cells to function properly, including those in our skin, intestines, and mouth. The DNA and RNA in the nucleus of these cells control everything. Vitamin B12 is essential for these people. If you are deficient in Vitamin B12, this nucleus will not function. If it is missing, every cell in your body will stop working properly.

One of the most important vitamins for human growth and development is vitamin B12. You must obtain it from your food because the human body does not produce it

Vitamin B12 is considered an essential nutrient because it is involved in numerous important physiological functions such as brain and nerve cell development, DNA and red blood cell formation, and many cell energy metabolisms.

Also, take ideas from our previous blog on: Iron Rich Foods – 8 Foods to Add to Your Diet  

Vitamin B12's Health Advantages

Vitamin B12 (cobalamin) is a necessary vitamin that your body cannot produce. It occurs naturally in animal products, but it is also added to some foods and sold as an oral supplement or injectable. Vitamin B12 performs numerous functions in your body. It promotes normal nerve cell function and is required for red blood cell production and DNA synthesis.

Vitamin B12 can help your body in a number of ways, including increased energy, improved memory, and prevention of heart disease. Vitamin B12 has a variety of health benefits, including:

  • It helps to prevent megaloblastic anaemia, a condition that causes fatigue and weakness. This illness occurs when your body does not have enough red blood cells to transport oxygen to all of your vital organs, causing fatigue. 
  • By assisting in cell development, this important nutrient promotes healthy skin, hair, and nails. A lack of this vitamin can cause greying hair, hyperpigmentation, vitiligo (skin discoloration), and other dermatological issues. 
  • Vitamin B12 is also important for a healthy pregnancy because it helps the foetus' brain and neural development.
  • This vitamin is critical for bone health and osteoporosis prevention. 
  • Vitamin B12 also reduces the risk of macular degeneration, an age-related eye disease that causes severe, irreversible vision loss.
  • Brain atrophy, or the loss of neurons in the brain, is a condition that can lead to memory loss and the development of dementia in older people. As a result, getting enough vitamin B12 can aid in the preservation of cognitive function.
  • Vitamin B12 levels in the body should be sufficient to ensure adequate amino acid homocysteine levels, which will aid in the maintenance of a healthy heart.

Health Advantages of Dry Fruit

Dry fruits are a delicious and nutritious alternative to regular snacking. Dry fruits increase energy and stamina, and their high fibre content aids digestion and overall health. Nuts are a great source of protein and iron, especially for vegetarians. Dry fruits are high in calcium, copper, iron, magnesium, potassium, phosphorus, protein, riboflavin, vitamin A-C-E-K-B6, and zinc. Examples include strong bones, muscles, nerves, teeth, and skin. This includes protection against anaemia, heart disease, high cholesterol, immune system enhancement, and much more. Dry fruits can benefit your body in a variety of ways -

Boost Your Immunity

Dry fruits contain a high concentration of essential oils, proteins, potassium, and calcium, all of which help to boost immunity. It also contains antioxidants, which can help fight off a variety of infections and ailments.

Aids in weight loss

Dry fruits and nuts can help you lose weight if consumed in moderation. They are high in protein and essential oils, while being low in fat, carbohydrates, and sugar.

Keeps your skin looking young and wrinkle-free.

Who doesn't want to look beautiful and young? Dry fruits can help you with this by keeping your skin glowing and radiant. They are high in antioxidants and essential oils, which help to rejuvenate and prevent ageing of the skin.

Defend yourself against constipation.

Dry fruits are high in dietary fibres, which aid in constipation prevention and digestive tract health.

Aids in the prevention of cancer

Almonds and cashew nuts are said to help prevent breast cancer. They are high in antioxidants and phytonutrients, which inhibit the activity of cancer-causing cells.

Keeping a Healthy Heart

Raisins, in particular, can help lower cholesterol and stabilise blood pressure. They also reduce the risk of developing heart disease, stroke, and other illnesses.

Rich Dry Fruit Varieties

Dried fruit is fruit that has been dried to remove almost all of its moisture content. The fruit shrinks during this process, leaving a small, energy-dense dried fruit.


Almonds contain calcium, magnesium, manganese, copper, vitamin K, protein, and zinc. The following are the health benefits of almonds:

  • Maintaining your heart's health 
  • It aids in weight loss. 
  • Maintains the health of the skin and hair 
  • Blood sugar levels are kept under control. 


Walnuts (Juglans regia) are a type of nut that comes from the walnut tree family. In comparison to most other foods, these nuts are high in omega-3 fatty acids and antioxidants. The following are some of the health benefits of walnuts:

  • Decreases anxiety 
  • Cancer prevention 
  • Skin and hair care


Cashews are kidney-shaped seeds produced by the cashew tree. Cashews are high in unsaturated fats, which are linked to a lower risk of premature death and heart disease. Cashews have a variety of health benefits, including:

  • Assistance with weight loss 
  • It reduces bad cholesterol. 
  • The risk of developing heart disease is reduced. 


Dates are referred to as "black gold" due to the minerals, proteins, and vitamins they contain. Some of the health benefits of dates include:

  • Helps with weight loss. 
  • Hemoglobin levels are rising. 
  • It boosts energy and boosts gut health.


Apricots are a delicious fruit high in vitamins, fibre, and antioxidants. Apricots are high in Vitamin A and high in dietary fibre. Apricots have several health benefits, including:

  • Eye-friendly 
  • Keeps bones and skin healthy 
  • Aids in weight loss 

Which dry fruits are high in B12?

Vitamin B12 is a nutrient found in natural foods like dried fruits. They're a great way to get your B12 on a daily basis. As we all know, vitamin B12 combines with protein in foods. The nutrients are easily absorbed when vitamin B12 in dry fruits is combined with protein. Vitamin B12 is simply transported to the human body from its dietary source via protein.

  • Pecans
  • Hazelnuts
  • Nuts
  • Almonds
  • Anjeer
  • Pistachios
  • Cashews
  • peanuts
  • macadamia nuts 

However, dry fruits such as almonds and peanuts contain more vitamin B12. Other dry fruits contain vitamin B12, but only in trace amounts, so they do not contribute significantly to your daily intake. It is advised to increase your intake of vitamin B12-rich fruits and vegetables.

Also, take ideas from our previous blog on:  9 Fruits And Vegetables That Have More Vitamin C Than Orange

Fruits and vegetables high in vitamin B12

A vitamin B12 diet that is well-balanced promotes not only heart health but also skin beauty and softness. Certain foods can help to reduce vitamin B12 deficiency. Let's take a look at some B12-rich fruits and vegetables, as well as B12-rich dry fruits.

Alfa – Alfa
The Arabic name alpha-alpha means "plant father." Its roots grow 20 to 30 feet underground. So far, alpha-alpha has obtained mineral-salts not found on the earth's surface. Alpha-alpha is high in vitamins, minerals, and other nutrients. Alfa-Alfa is a vitamin B12-rich fruit and vegetable.

The mushroom is one of the vitamin B12-rich fruits and vegetables. The fungal food mushroom contains a high concentration of natural vitamin D as well as other minerals such as germanium, copper, niacin, potassium, and phosphorus.

The potato is the most popular and widely consumed vegetable. The potato is unique in that it adapts to any vegetable. The food has a potato flavour, but it also has therapeutic and cosmetic properties. Vitamins and minerals are abundant in potatoes. The potato is one of the vitamin B12-rich fruits and vegetables.

Other minerals found in potatoes include magnesium, phosphorus, iron, and zinc. Changes in potato carbohydrate and protein, glucose, and amino acids provide the body with quick energy. Aside from that, the potato contains a variety of antioxidants that aid in the prevention of free radical damage.


An apple a day keeps the doctor away, which is true because apples are high in antioxidants, flavonoids, and fibre. Apples are high in polyphenols, which are antioxidants found in the apple's pulp and peel. Apples contain a lot of vitamin C. The apple is one of the foods high in B12. 

Bananas are more nutritious than other fruits and can be consumed as a source of energy. Aside from that, bananas have a number of health-promoting properties. The banana is one of the vitamin B12-rich fruits and vegetables.

Bananas are high in vitamins and fibre, which help control blood pressure, reduce stress, relieve constipation, and treat ulcers. The banana also helps to maintain body temperature.

The blueberry is another fruit high in vitamin B12. Blueberries are high in antioxidants, which keep us healthy and improve the appearance of our skin.

Blueberries have numerous health benefits. Blueberries aid in weight loss, digestion, stress reduction, cancer prevention, and diabetic control.

The mango is known as the "king of fruits." Summertime lunches are especially popular.

Fiber, potassium, magnesium, vitamin B complex, vitamin A, and vitamin C are all nutrients that contribute to a healthy body. A trace amount of cholesterol and sodium are also present, which aid in the maintenance of the body's health.

Vitamin B12 Deficiency Symptoms

If you don't get enough vitamin B12, you could become anaemic. A minor deficiency may go unnoticed. However, if untreated, it can result in symptoms such as:

  • Weakness, exhaustion, or vertigo 
  • Heart palpitations and shortness of breath 
  • Pale skin and a soft tongue 
  • Gas, constipation, diarrhoea, or appetite loss 
  • Nerve problems such as numbness or tingling, muscle weakness, and difficulty walking 
  • Visual impairment 
  • Mental issues include depression, memory loss, and behavioural changes.


Vitamin B12 is a necessary nutrient for leading a balanced and healthy life. The RDA for vitamin B12 is now 2.4 milligrammes, which is the daily dietary requirement for a healthy person. Consuming enough vitamin B12-containing foods is the best way to meet your daily requirements. Dry fruits are one of the best dietary sources of vitamin B12. As a result, you should eat a handful of dry fruits on a regular basis.

Vitamin B12 is required for the proper functioning of our nervous systems, as well as for optimal growth and development. Weight loss, anaemia, and constipation can all be caused by a lack of Vitamin B12. Vegetarians are at a higher risk because vitamin B12 is naturally found in animals.

Also, take ideas from our previous blog on: 14 Amazing Health Benefits of Turmeric Milk!

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