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Vitamins and Minerals

Dried fruits and nuts have always played an important role in our diet. Our body requires their consumption, we need the vitamins and minerals stored in them at every stage of our lives to stay healthy. 

On this page you will find the vitamins and minerals which occur in dried fruits and nuts.


Vitamin A (retinol) 

Vitamin A helps treat low vision and many eye problems. It is also called an epithelial vitamin because it helps maintain the mucous membranes of the respiratory and digestive systems and the integrity of the skin. It also plays an important role in the proper growth of body tissues and the development of strong bones. 

Source: prunes, dried cherries, raisins, cashews 

B vitamins 

Vitamin B1 (thiamine, aneurine) 

Vitamin B1, is involved in the regulation of carbohydrate metabolism and energy supply to the nervous system. It strengthens the immune system and heart, strengthens energy, improves mental activity, and reduces digestive complaints.  

Vitamin B2 (riboflavin, lactoflavin) 

Vitamin B2 plays an important role in the breakdown of fatty acids and in detoxification. In addition, it is an immune booster, improves vision and helps heal skin injuries. 

Vitamin B6 (pyridoxine) 

Vitamin B6 is essential for the formation and breakdown of proteins needed to build and maintain muscle and other tissues. It plays an important role in balancing sex hormones as well as in the balanced functioning of the nervous system. 

Vitamin B12 

Vitamin B12 plays an important role in the recycling cycle of enzymes that help maintain nerve and other cell health. Vitamin B12 is an immune booster, reduces heart disease, prevents anemia, stimulates body growth, and protects the nervous system. Recent research has shown that it delays the development of AIDS in HIV-infected patients. 

Source of B vitamins: prunes, dried apples, almonds, cashews, peanuts, walnut

Vitamin C (ascorbic acid)

Vitamin C is essential for many metabolic processes in the body, including the construction of connective tissues and the production of collagen, which plays an important role in wound healing. It plays an important role in maintaining the health of the skin and bones. Vitamin C is also a powerful antioxidant, not only helps but boosts the immune system. It increases the number of white blood cells, stimulates their activity, provides protection against cancer, heart disease, and some infections.

Source: dried apples, dried apricots, prunes, dried cherries

Vitamin D (calciferol)

Vitamin D, along with hormones and other vitamins, helps in the absorption of calcium and phosphorus, as well as the deposition of minerals in bone tissue.

Source: almonds, peanuts, hazelnuts, pistachios, cashews

Vitamin E (tocopherol)

Vitamin E is an antioxidant compound that binds harmful free radicals. It plays a particularly important role in maintaining cell walls and maintaining the health of the skin, nerves, muscles, and heart function. Vitamin E, unlike other fat-soluble vitamins, is only stored in the body for a short time, so regular supplementation is essential.

Source: peanuts, almonds, prunes, dried cherries

Folic acid (pteroylglutamic acid)

Folic acid is especially important in pregnant mothers because it reduces the risk of an open spine in the early stages of pregnancy, in fetal development. In addition, it is an immune booster, provides protection against vascular and heart problems, and helps with the absorption of iron.

Source: raisins, peanut, prunes

Vitamin K

Vitamin K plays an important role in blood clotting and in the production of proteins responsible for maintaining healthy strong teeth and bones.

Source: cashews, raisins, prunes


Phosphorus (P)

Phosphorus plays an important role in maintaining the health of bones and teeth. In addition, it is essential for the conversion and regulation of energy from fats and carbohydrates in food.

Source: almonds, pistachios, walnut, dried apricots, raisins, prunes

Calcium (Ca)

Calcium, the most abundant mineral in the human body, provides strong bones and healthy teeth. It is crucial for the functioning of the muscles, the nervous system, some enzymes, and the stimulation of blood clotting.

Source: pistachios, walnut, dried apricots, raisins, prunes, peanuts, almonds, sunflower seeds, cranberries

Potassium (K)

Potassium maintains the balance of the body's fluid balance and ensures the smooth functioning of the body's muscles and nerves.

Source: pistachios, almonds, walnut, peanuts, dried cherries, prunes, raisins, pine nuts, sunflower seeds, coconut chips

Magnesium (Mg)

Magnesium is essential for building and maintaining strong bones and healthy teeth. However, it is necessary for muscle relaxation as well as healthy nerve and heart function. It also has the benefit of reducing cholesterol levels and the likelihood of developing kidney stones of a certain composition.

Source: prunes, almonds, cashews, walnut, peanut, coconut chips, pine nuts, pistachios, sunflower seeds

Copper (Cu)

Copper helps in the absorption of iron in the body. It also plays an important role in the function of several proteins, such as proteins that regulate growth and the proper functioning of nerves.

Source: walnut, sunflower seeds, pine nuts, peanuts, prunes

Iron (Fe)

The most important function of iron is to transport oxygen and carbon dioxide in the body. It is also essential for cell growth, regeneration, and the functioning of the defense system.

Source: peanuts, walnut, dried apricots, prunes, pistachios, sunflower seeds, almonds, coconut chips