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

Vitamin B12 is one of the primary sources we need in our bodies. Vitamin B12 performs a variety of functions in your body. This article will discuss the list of vitamin B12 rich dry fruits, foods, vegetables, and fruits.

What is Vitamin B12?

To maintain our bodies healthy and fit, We need a good amount of vitamins, minerals, fibre, carbohydrates, nutrients, and protein to stay healthy and fit. 

We can get all these minerals and vitamins from foods, vegetables, dry fruits, and fruits.

Vitamins are the primary component that helps maintain our body’s health. There are various types of vitamins, including A, B, C, and D.

Vitamin B12 is complex and is soluble in water, and Since our body does not produce vitamin B12, we have to get vitamin B12 through regular foods. 

The Importance of Vitamin B12

Vitamin B12 is required to properly function all of our body’s cells, including those in our skin, intestines, and mouth. 

Vitamin B12 helps function all of our body cells properly, mainly for the skin, hair, mouth, and intestines.

The DNA and the RNA that reside in the cell’s nucleus are the sources of everything. Vitamin B12 is an essential vitamin for those who suffer from it. The nucleus won’t function if you are Vitamin B12 deficient. Every cell within your body will cease to function correctly if you are deficient in Vitamin B12.

Vitamin B12 is among the essential vitamins needed to ensure optimal human development and growth. Since the human body doesn’t make it, you must get it from food, fruits, and vegetables. Vitamin B12 is a vital nutritional component in various vital biological functions, such as developing neurons and nerve cells’ DNA, creating red blood cells, and various energy metabolisms.

Health Benefits of Vitamin B12

Vitamin B12 is the essential vitamin your body requires but cannot produce. It is found in animal products; however, it’s also added to certain foods and is available for oral use or as an injectable.

However, vitamin B12 has a wide range of functions within your body. It aids nerve cells in functioning normally and is essential to produce red blood cells and DNA.

Moreover, vitamin b12 helps to support your body in various ways, like increasing energy, helping to improve memory, and reducing the chances of heart disease.

Here are the benefits of vitamin b12.

  • It assists in the prevention of megaloblastic anaemia that causes weakness and fatigue. This condition occurs when your body doesn’t contain enough red blood cells to transport oxygen to all your organs and tissues and causes fatigue.
  • Vitamin B12 helps promote the health of hair, skin, and nails by assisting the development of cells. 
  • Vitamin B12 is helpful for a healthy pregnancy since it is vital for the fetus’s brain and the development of neural cells.
  • Moreover, the vitamin is crucial for bone health and helps to reduce the chances of osteoporosis.
  • Vitamin B12 helps improve memory power and improve the ability to think clearly.
  • Vitamin B12 amounts within the body should be sufficient to ensure sufficient homocysteine levels of amino acids that will aid in maintaining the health of your heart.

Health Benefits of Vitamin B12 Rich Dry Fruits

Most people love to eat dry fruits in their snacks. Dry fruits are an excellent energy source and help boost stamina because they are high in nutrition, fibre, and vitamins.

They help to digest your foods and improve your overall health. However, nuts are rich in iron and proteins.

Moreover, dry fruits also contain Calcium, Copper, Iron, Vitamin A-C-E-K-B6, Zinc, and Magnesium.

Vitamin B12 rich dry fruit is mainly helpful for bones, muscles, nerves, teeth, eyes, and skin.

Moreover, it also protects from anemia, heart disease, excessive cholesterol, and immune system boosting.

Vitamin B12 rich dry fruit can benefit your body in various ways

Boost Your Immunity

Dry fruits are rich in essential oils, Protein, potassium, and calcium, which can boost your immunity. Also, it contains antioxidants that help fight off numerous illnesses and diseases.

Aids in weight loss

Nuts and dry fruits help reduce body weight if consumed in moderation. Dry fruits are high in Protein and essential oils and low in carbs, fat, and sugar.

Make your skin healthy and wrinkle-free.

Who doesn’t desire to appear beautiful and youthful? Dry fruits can assist you in this and keep your skin shining and radiant. They’re high in antioxidants and essential oils, which help your skin rejuvenate and prevent aging.

In today’s world, everybody wants to look better and young. Dry fruits can help you to keep your skin radiant and shining. However, they are good in essential oils and antioxidants, which help to rejuvenate your skin and prevent aging.

Fight against constipation

Dry fruits are rich in dietary fibers, which help to control constipation and keep your digestive system healthy.

Aids in the Prevention of cancer

According to the research, cashew nut, and almonds help to prevent breast cancer because they are rich in antioxidants and phytonutrients. 

Keeping a healthy heart

Raisins dry fruits help to lower cholesterol and maintain blood pressure. They also reduce the risk of heart disease, stroke, and other illnesses.

Strong Healthy bones

Dry fruits are rich in Protein, calcium, and other minerals that aid in maintaining and strengthening healthy bones.

Types of Vitamin B12 Rich Dry Fruits

Dried fruit is the one that is dried to remove almost all water content. In this way, the fruit shrinks, leaving behind a tiny, dense, dried fruit.


Compared to most other foods, walnuts are rich in antioxidants and omega-3 fatty acids. 

Here are the health benefits of walnuts:

  • Reduces anxiety
  • Prevention of cancer
  • Skin and hair health


Almonds are good sources of Calcium, magnesium, manganese, copper, vitamin K, protein, and zinc. 

Here are some health benefits of almonds: 


Cashews are rich in unsaturated fats. They can reduce the chance of dying early and heart disease. 

Health benefits of cashew nuts:

  • Weight loss assistance
  • Reduces harmful cholesterol.
  • Heart disease risk is reduced.


Because of the minerals, proteins, and vitamins, dates are known as “black gold.”

Here are the health benefits of dates:

  • Reduce weight loss.
  • Increase Hemoglobin levels
  • It increases energy and improves gut health.


Apricots are rich in fiber, antioxidants, and vitamins. It contains vitamin A and dietary fiber.

Health benefits of Apricots:

  • Eye-friendly
  • Maintains bone and skin health
  • Aids in weight loss

Which Dry Fruits are Rich in Vitamin B12?

Vitamin B12 is a nutrient that can be found in natural foods, including dried fruits, fruits, and other vegetables.

Although, you can full fill your daily vitamin b12 with dry fruits. When the vitamin B12 in dry fruits is mixed with the protein piece, the nutrients can easily be absorbed.

Here are some dry fruits that are rich in Vitamin B12

  • Walnuts
  • Cashews
  • Peanuts
  • Macadamia Nuts
  • Pecans
  • Hazelnuts
  • Nuts
  • Almonds
  • Anjeer (FIG)
  • Pistachios

Vitamin B12 Vegetables and Fruits

vitamin b12 rich fruits and vegetables

The proper amount of vitamin dose B12 helps to promote heart health, skin beauty, and softness. You can take a good amount of vitamins and minerals by eating certain foods

Let’s see some b12 rich vegetables and vitamin b12 rich fruits.

Vitamin b12 rich fruits:


You may hear this quote, “An apple a day keeps the doctor away, ” which is correct because apples contain many beneficial antioxidants, flavonoids, and fiber.


Bananas are more nutritious than other fruits and can be energy sources. However, aside from this, bananas have several health-promoting characteristics. One of the vitamin B12-rich foods and vegetables is the banana.

Banana is a good source of energy and fiber and is more nutritious than other fruits. Moreover, bananas have several health-promoting features.

However, bananas are high in vitamins and fiber, which help to control blood pressure, stress, and constipation.


Blueberry is also a good source of vitamin B12-rich fruits. They are rich in antioxidants, which help our skin.

Moreover, it helps in weight loss, digestion, stress, cancer prevention, and blood sugar regulation.


I think most people love mangoes, which is why it is the “king of fruits.”

Mangoes are a good source of fiber, potassium, magnesium, vitamin B complex, vitamin A, and vitamin C. These all help to maintain the body healthy.

Vitamin b12 rich vegetables:


One of the vitamin B12-rich foods, as well as vegetables, are mushrooms. The fungal food mushroom is a source of vitamin D and other minerals such as germanium, copper, niacin, copper, and phosphorus.

Alfa- Alfa

Alpha Alpha is an Arabic name that means “plant father.” The roots of this plant are in depths of 20-30 feet.

Though Alpha-alpha has acquired mineral salts not located on the earth’s surface, one of the Vitamin B12-rich fruit or vegetables rich in vitamin B12 is Alfa-Alfa.


The potato is the most consumed and used vegetable. The potato’s unique feature is that it adjusts to any veggie. 

We all consumed potatoes as a vegetable. The potato’s unique feature is that it accommodates any veggie. 

Potatoes are rich in minerals and vitamins. It contains one of the main vitamins, b12.

Vitamin B12 Deficiency Symptoms

Here are some vitamin B12 Deficiency Symptoms

  • Heart vibrations and shortness of breath 
  • Pale skin and a soft tongue 
  • Constipation, diarrhea, or appetite loss 
  • Nerve problems such as muscle weakness and difficulty walking 
  • Visual impairment
  • Weakness, exhaustion, or vertigo 
  • Mental issues include depression, memory loss, and behavioral changes.

Conclusion: Vitamin B12-rich dry fruits

Vitamin B12 is the essential nutrient that helps maintain the balance and health of your way of life. Vitamin B12’s RDA is currently 2.4 milligrams, a daily requirement for healthy people.

The most effective way to meet your daily requirements is to eat enough B12-rich food items. Dry fruits are among the most potent source of vitamin B12 in your diet. Therefore, it is recommended to include a handful of dried fruits in your daily diet.


About Rizwan Ansari

I, Rizwan Ansari, is a medical student with a passion for writing. As an enthusiastic content writer, I have written on various topics, including Health, Fitness, and Wellness. Writing is a powerful tool that inspires, educates, and makes people aware. I am always looking for opportunities to learn and grow as a writer and am committed to creating top-notch content that engages and informs readers.

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