Vitamin B12 Rich Dry Fruits & Nuts, Its Effect On Hair Growth


The human body is a complex little system designed beautifully. To run this system smoothly and effortlessly we need to be dependent on various food items and other physical things, food materials provide us with necessary vitamins, proteins, carbs and other basic building blocks of life. In the same fashion, we need different types of Vitamins in our diet. In this blog we will talk about Vitamin B12-rich dry fruits, how it is an essential nutrient for our body, how it affects our growth and what can happen due to its deficiency.

Why Vitamin B12 is an essential nutrient for Our Body

As we are all aware that our body simply cannot process without Vitamin B12, based on its criticality it is available widely in various food that we eat. As per the age group, we need only a few quantities of Vitamin B12 in our body for its proper function. Based on the classification of vitamins that are necessary for our body, some are fat-soluble while others are water-soluble. Vitamin B12 is a water-soluble nutrient it is a part of the vitamin B group with Thiamine, B6, Riboflavin, Biotin, Folate, Pantothenic Acid and Niacin are the other parts.

Among all these nutrients Vitamin B is very critical as it is used to convert the food we eat into energy. If we talk strictly about the Vitamin B12 it is chemically known as Cobalamin and its most critical work is to help in making DNA and genetic material in our body with blood and nerve cells. Dry fruits are a very rich source of such an important nutrient and we must know what are Vitamin B12-rich dry fruits.

Other functions of Vitamin B12 and the amount that we need daily

So far, we know the criticality of this nutrient, it is a very strong neural compound that is also necessary for our essential neurological activities and it acts as a neurotransmitter. It is a basic nutrient which can play a very important role in treating diseases like Alzheimer, Dementia, and other mental disorders and as we know that dry fruits are the source of this critical nutrient, we will further discuss what are Vitamin B12-rich dry fruits.

How much Vitamin B12 is needed for a healthy body

The daily consumption of all the essential nutrients generally is fulfilled by the food that we consumed. However, to keep away the Vitamin B12 deficiency we must consume dry fruits. There are Vitamin B12-rich dry fruits which are readily available in the market, before jumping into that section first we must know what amount a healthy body needs of Vitamin B12.

Age group, you belong toQuantity of Vitamin B12 your body requires daily
Newly born and up to 6 months of age0.4 mcg
Infants between 7 months to 1 year0.5 mcg
Children between 1 to 3 years0.9 mcg
Children between 4 to 8 years1.2 mcg
Children between 9 to 13 years1.8 mcg
Children between 14 to 18 years2.4 mcg
Adults2.4 mcg
Pregnant women and breast-feeding ladies2.6 mcg and 2.8 mcg

Hair growth affected by Vitamin B12 

This fact can be proven very easily that Vitamin B12 deficiency can cause you to lose your precious hair follicles. We will tell you how,

  • Your hair is made up of a protein called keratin, which is dead but the roots which are holding your hair strands are very much alive and are known as hair follicles.
  • These hair follicles will consist of the living cell which generally divides in less than 72 hours.
  • It also consists of a blood vessel which is necessary to provide blood, oxygen and other essential nutrients to it.
  • Vitamin B12 is known to produce Red Blood Cells which contain an item called haemoglobin. This is essential to carry oxygen in the blood.
  • When there will be a deficiency of Vitamin B12 in the body, the body will produce fewer Red Blood Cells and in turn the follicles which have cell and blood vessels will experience the deficiency.
  • So, we can say that having an adequate amount of Vitamin B12 is necessary for hair growth. 

Also Read: Benefits Of Okra Water To Ladies Sexually

Vitamin B12-rich dry fruits list

We have discussed the effects of Vitamin B12 on the human body, and how it is beneficial in curing so many diseases and maintaining healthy functions of the body. As we said that dry fruits are one of the sources for getting Vitamin B12 in our body. Dry fruits are liked by everyone from a kid to adults, because of their taste we can also use them in many sweet diseases, on knowing about the benefits of dry fruits take a look at Vitamin B12-rich dry fruits list.


  • Almonds are one of the tastiest, crunchiest powerhouses of vitamins, fibres, protein and monosaturated fats. They also consist of Vitamin B12 which we have already discussed and know about its benefits. The other benefits that it provides to our body in controlling blood sugar, lowering cholesterol and managing body weight.
  • It is believed that almonds must be consumed after soaking them in water overnight. This may enhance its taste, easy to digest, the nutrient which is inside almonds are more easily absorbed by the human body. 
(Almonds) Vitamin B12 Rich Dry Fruits & Nuts


  • Walnuts are another tasty supplement that provides Vitamin B12 to our body. It was believed that the walnut not only contains the necessary Vitamins but is also rich in Omega-3 fatty acids, Magnesium, Iron and Calcium.
  • The other benefits of walnut are they are known to do wonders in fertility and improve your heart and gut health.
  • Like almonds, they can also be consumed by soaking them in water overnight. It can enhance its taste, become easy to digest lower the risk of getting heart disease due to the presence of monosaturated and polysaturated fatty acids.
  • Some of us use them in pastries, cakes etc.
(Walnuts) Vitamin B12 Rich Dry Fruits & Nuts


  • They are famous because of the brand Nutella, they are crunchy and rich in flavour, they are mainly used to prepare dessert and we have hazelnut coffee also.
  • Other than Vitamin B12 they are rich in nutrients like Protein, Fibre, Phosphorus and Calcium.
  • Their use is they are good in enhancing your digestive system and support bone and heart health.

Cashew and Pistachios

  • They both are very tasty, crunchy and perhaps the most preferred dry fruits which are readily used in various food items.
  • Besides being good in taste they are a very good source of essential fatty acids, Calcium, Fiber, Vitamins and other nutrients.
  • Due to the presence of so many essential nutrients, they are also helpful for our body like preventing heart diseases, promoting good gut health, and good eyesight and help in boosting immunity.


  • Figs are one of the most beneficial dry fruits that we consume, this dry fruit has lots of health benefits attached to it and can be easily found in Indian families.
  • Figs are a rich source of Vitamins, Calcium, Potassium and Magnesium. With the abundance of all the critical nutrients figs also provides necessary fibres for lowering constipation.
  • Figs have a variety of health benefits which includes reducing heart diseases, managing blood sugar, promoting a healthy gut by reducing constipation and improving metabolism.
  • Figs when soaked in water overnight become more beneficial to consume. It has a very high fibre rate so it will promote a healthy gut, lower blood sugar, be good for weight loss, help during menopause and reduces the risk of heart disease.
(Figs) Vitamin B12 Rich Dry Fruits & Nuts


Q. Which dry fruits are rich in Vitamin B12 & which nuts have it the most?

A. Dry Fruits are a rich source of essential nutrients like Vitamins, Calcium, Phosphorus, Vitamins and Magnesium. Vitamin B12 is another very critical nutrient which is present in dates and walnuts.

Q. Is Vitamin B12 good for dry skin?

Vitamin B12, which is also known as Cobalamin is an excellent source to treat dry skin conditions. It is an essential nutrient for cell reproduction, it reduces skin inflammation and also treats skin conditions like eczema and psoriasis. 

Q. Can Vitamin B12 deficiency cause dandruff?

Dandruff is more like a dry skin infection, since Vitamin B12 is water soluble it can penetrate deep into the skin thereby can help to treat the skin infection or dandruff. One of the skin conditions is known as Seborrheic dermatitis Vitamin B12 works excellently on it. We can say if you have a dry or itchy scalp you might have a deficiency of Vitamin B12.

Q. What fruits and vegetables are rich in Vitamin B12?

We all know how critical a nutrient is Vitamin B12, without it the body cannot function properly.
Fruits that contain Vitamin B12: Apples, Banana, Orange and Berries.
Vegetables that contain Vitamin B12: Spinach, Beetroot, Mushroom and Potato.

Mansi Balodi
Mansi Balodi
My life is always on a run but I try to find time for myself to let my wisdom and knowledge help and guide you. In my blogs, I will try to demystify the complexities of topics and will connect with you with ease of understanding. So let's explore the treasure of the world with words.

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