What Kind Of Dried Fruits Have The Most Vitamins?

Vitamins are essential for life and help to regulate all the metabolic processes that happen within you. Dried fruits do not usually contain vitamins D or K and due to the drying process these fruit products only provide small amounts of vitamin C. Dried fruit is, however, a source of vitamins A, B and E.

Vitamin A

Vitamin A as such does not occur in dried fruit but beta-carotene, which is converted to vitamin A in your body does exist in high quantities. Beta-carotene forms the yellow and red pigments of fruit so it is present in its highest amounts in the following dried fruits; apricot, paw paw, peach, mango, prune, tomatoes and currants. It is present in small amounts in dates, figs and raisins.
You need around 15 mg of vitamin A daily and since it is a vitamin that can be stored in your body, you do not need to replenish your body's supply every day. A small portion of dried apricots will supply around 4% of your daily requirement.
Vitamin A is essential for growth, strong bones and teeth and good vision.

B-complex vitamins

The five B vitamins that occur in dried fruit are thiamine (B1), riboflavin (B2), pyridoxine (B6), folic acid and pantothenic acid. The B-complex vitamins are necessary for normal function of the entire body particularly the creation of energy and manufacture of cell structures. For example folic acid and B12 are essential to allow red blood cells to mature and to grow and maintain a healthy nervous system.
Thiamine is present at low levels in currants, dates, figs, gogi berries, prunes, raisins, sultanas and tomatoes.
Riboflavin is present at low levels in dried apricots, goji berries, currants, dates, figs, peaches, prunes, raisins and tomatoes.
Pyridoxine occurs at high levels in dried apricots, bananas, currants, dates, figs, goji berries, prunes, raisins and tomatoes. It is present in moderate quantities in dried peaches and pineapples.
Folic acid is present in moderate amounts in dried apricots, bananas, currants, dates, figs, goji berries, peaches, pineapples and tomatoes. It is present in small quantities in prunes and raisins.
Pantothenic acid is present in the highest amounts in dried apricots, currants, dates, figs, goji berries, prunes and tomatoes. It is present in small amounts in raisins.