Winter is a magical time of arm hugs and cozy vibes. You cannot ignore the beauty of sitting before the fire or a warm blanket with a handful of dry fruits. Either sitting alone or gossiping with friends, munching dry fruits makes your time more special and getting vitamin b12 rich dry fruits.
Apart from taste, dry fruits are highly health beneficial as they contain minerals, vitamins and healthy fats. We will tell you about some vitamin B12-rich dry fruits that boost your health.
What is Vitamin B12 and its Importance?
Vitamin B12 is necessary to keep your body’s blood cells and brain nerves healthy. Regular intake of vitamin B12 in fruits and vegetables has many benefits.
- It is good for eyesight.
- Vitamin b12 increases your mental capabilities and power of thinking.
- Increases the formation of red blood cells to prevent blood deficiency (anemia) and keep your body healthy and active.
- It promotes healthy skin, nails, and hair.
- Vitamin b12 is essential for bone health and prevents osteoporosis.
So, to stay healthy and active, you should take in foods rich in vitamin B12.
How to Get Vitamin B12 Naturally?
Though many medicines and supplements provide vitamin B12, dairy products, fruits, and dry fruits are natural sources of vitamin B12. In winter, dry fruits increase, keeping our bodies warm and healthy. Fruits and dry fruits high in b12 should be taken regularly to develop better immunity and an active lifestyle.
Have a look at the list of vitamin B 12 enriched dry fruits:
1. Almonds
Almonds are the most consumed dry fruit throughout the year.It is high in B12, Calcium, magnesium and zinc. Pakistani almonds are very good in taste and quality. Almonds have many health benefits:
· Good for the health of your heart
· Helps in weight loss
· Keeps skin and hair in good condition
· Improves mental health
Price: The current rate of almonds with shells is 1000 Rs /kg to 1500 rs/kg
Almonds without shells are 3000rs/kg to 4000 Rs /kg, depending upon the quality of almonds. The price of almonds is almost the same all over Pakistan.in Quetta, you may find a slight difference in rates.
Province: Almonds are mostly produced in Baluchistan and Gilgit Baltistan.
Where to buy?
Almonds are commonly present at every dry fruit shop in every city in Pakistan
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Daily intake: approx. 12 to 23 almonds per day
2. Walnuts
Walnuts is a dry fruit enriched in vitamin b12, omega-3 fatty acids and antioxidants. It has several health benefits.
· Its shape is like a brain, so it is very good for brain development and good memory
· Reduces anxiety
· Prevention of cancer
· Promotes Skin and hair health
Price
The price of walnut with the shell is 1000 rs/kg to 1200 rs /kg
Walnut without shell is 2400 rs/kg to 2800 rs/kg
Rates are almost the same throughout Pakistan. In the Peshawar Karkhano market, dry fruit is available wholesale. You may get discounts upto 200-500 per kg.
Province
Walnuts are widely produced in Kpk and Gilgit Baltistan.
Where to buy
Walnuts are available in every dry fruit store in all cities of Pakistan
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Daily intake: 28 g or ¼ cup
3. Cashews
Cashew nuts are high in vitamin B12 and unsaturated fats, essential for good health. Cashew nuts are the most liked dry fruit in pakistan.it is eaten either unsalted or roasted. Cashews have numerous health benefits like:
· Helps in Weight loss
· lowers harmful cholesterol.
· Reduce the risk of Heart disease.
· Reduce the risk of early death
· Due to vitamin b12, it is exceptionally good for eyesight.
Price:
The price of cashew nuts is 2000 rs/kg to 2500 rs /kg
Rates are almost the same throughout Pakistan because cashew nuts are mostly imported.
Province:
Cashew nuts are produced in KPK in small quantities, mostly in Pakistan, and are imported.
Where to buy:
Walnuts are available in every dry fruit store in all cities of Pakistan
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Daily intake: 17 to 18 cashew nuts per person
4. Dates
Dates are known as “black gold” because they are highly enriched fruits with vitamin b12, minerals, proteins, and zinc they contain. The following are some of the health benefits of dates. Dates are widely produced in Pakistan and the Middle East. There are many varieties of dates, like ajwa. mabroom, Irani and many more.
· Helps in weight loss.
· Increased blood cells and Hemoglobin levels are increased.
Dates are an instant source of energy.
Price:
The price of dates is 800 rs/kg to 3000 rs /kg depending upon the type of dates.
Rates are almost the same throughout Pakistan.
Province:
Dates are produced in south Punjab desert regions like Multan, Rahim Yar Khan and Bahawalpur. Aseel dates are produced in Pakistan, whereas mabroom and ajwa are imported from Saudi Arabia and Iran.
Where to buy:
Dates are available in every dry fruit store in all cities of Pakistan.
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Daily intake: 2-3 dates
5. Dried Apricots
Dried apricots are a tasty and healthy snack and a fantastic source of vitamin B12. These tasty, chewy snacks contain vital minerals like potassium, iron, and fiber. Dried apricots have many benefits
· As apricots are vitamin b12 enriched, they improve the nervous system
· Reduces heart diseases
· Very good source of blood cell formation.
The priceThe price of dried apricots is 800 rs/kg to 1200 rs /kg, depending on the type of apricot.
Rates are almost the same throughout Pakistan.
Province:
Dried apricots are mostly produced in Gilgit Baltistan and the Chitral region. In these regions, rates of dried apricot are comparatively low.
Where to buy:
Dried apricots are available in every dry fruit store in all cities of Pakistan.
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Daily intake: half a cup or 5-6 dried apricots
6. Raisins
Raisins are a favorite dry fruit in many homes as they are a dried grape product. Raisins provide many health advantages.
· They are rich in vitamin B 12, fiber, important minerals, and antioxidants.
· Due to highly enriched vitamin B12, 12 Raisins promote the creation of red blood cells and help stabilize optimal nervous system performance.
Price:
The price of raisins is 900 rs/kg to 1000 rs /kg, depending upon the type of raisins. Sunder khani raisin is expensive.
Rates are almost the same throughout Pakistan. You may find little difference in rates in Quetta and Peshawar
Province:
90% of raisins are produced in Balochistan.
Where to buy:
Raisins are available in every dry fruit store all over Pakistan.
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Daily intake: 80 -90 grams, approx. ½ cup raisins
7. Figs
Figs are a unique and delicious dry fruit with a powerful nutritional value. These tasty sweets are full of vitamin B12, calcium and potassium. Figs are very beneficial for health.
· Figs are a good source of vitamin B12, which is needed for the production of DNA.
· Figs help in the development of healthy red blood cells.
· It helps in stabilizing optimal nervous system performance.
Price:
The price of dry figs is 1500 rs/kg to 3000 rs /kg, depending upon the quality of the figs.
Rates are almost the same throughout Pakistan. You may find little difference in rates in Quetta and Peshawar Karkhano bazaar.
Province:
Figs are produced in KPK, Sindh and Punjab.
Where to buy:
Figs are available in every dry fruit store all over Pakistan.
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Daily intake: 2-3 figs per day
8. Pistachio
Pistachio is one of the most popular and favorite dry fruits in Pakistan and the world. Pistachio is a highly B12-enriched dry fruit having many health benefits.
· Pistachio is good for the heart.
· Due to the B12 vitamin, it improves eyesight.
· Improves mental health.
Price:
The price of a pistachio is 2000 rs/kg to 3000 rs /kg, depending upon the quality of the pistachio.
Rates are almost the same throughout Pakistan. You may get pistachio at wholesale rates from Quetta.
Province:
Pistachios are produced in Balochistan.
Where to buy:
Pistachios are widely available in every dry fruit store in Pakistan.
Online:
Daily intake: 56 grams per day
9. Peanuts:
Peanuts are supposed to be the cheapest and most eaten dry fruit in winter. Peanuts are a high source of vitamin B12, minerals and zinc. Some of the benefits of peanuts are:
· Peanuts regulate blood flow in vessels
· Reduces the risk of heart attack
· This high vitamin B12 enriched fruit helps in Alzheimer’s.
Price:
The price of peanuts is 600 rs/kg to 800 rs /kg, depending upon the quality of the peanuts.
Rates are almost the same throughout Pakistan.
Province:
peanuts are produced in the Potohar regions and Kpk
Where to buy:
Peanuts are widely available in every dry fruit store in Pakistan.
Online:
Daily intake:42 grams, approx. 16 peanuts
10. Hazelnuts:
Hazelnut is a fruit of the hazeltree.it is very tasty and enriched with minerals and vitamins. It has many benefits:
· Hazelnuts regulate blood pressure
· It reduces blood sugar
· It is vitamin B12-rich dry fruit, which helps in blood cell formation.
Price:
The price of hazelnuts is 2000 rs/kg to 2500 rs /kg, depending upon the quality of the hazelnuts. Rates are almost the same throughout Pakistan.
Province:
Hazelnuts are produced in KPK. Most hazelnuts are imported from Turkey.
Where to buy:
Hazelnuts are available in some dry fruit stores in Pakistan.
Online:
Daily intake:42 grams, approx. 16 peanuts
Final Thoughts
Vitamin B12 is a vital nutrient for maintaining a balanced and healthy lifestyle. Lack of Vitamin B12 can cause problems like weight loss, anemia, and constipation. Dry fruits are one of the diet’s best sources of vitamin B12.
You should include high B12 vitamin enriched dry fruits in your regular diet. So enjoy this winter in a cozy blanket and a handful of dry fruits. Have fun with a healthy lifestyle.
FAQs
Is daily intake of dry fruits safe for the heart?
Yes you can daily intake dry fruits but in an appropriate portion to keep your heart and body healthy.
Which dry fruit is most enriched with vitamin B12?
Almonds are the high source of vitamin B12 and are very effective for mental and heart well being.
Can we only intake dry fruits in winter?
That’s just a myth, you can take dry fruits throughout the year but in portions.
