Discover the essential vitamins in nuts, seeds, and dried fruits. Make informed dietary choices with our comprehensive vitamin analysis tool.
Understanding Vitamins: A Quick Guide
A registered dietitian would explain that vitamins are essential organic compounds our bodies need in small amounts to function properly. They support everything from energy production to immune function and are broadly categorized into two groups based on how they’re absorbed and stored.
Fat-Soluble Vitamins (A, D, E, K)
These vitamins are absorbed with dietary fat and can be stored in your body’s fatty tissue and liver. Because they’re stored, it’s important to get consistent but not excessive amounts. Nuts and seeds are excellent sources of Vitamin E, a powerful antioxidant.
Water-Soluble Vitamins (B-Complex, C)
These vitamins dissolve in water and aren’t stored long-term in your body—excess is typically excreted in urine. This means you need a consistent daily intake through your diet. B-vitamins in nuts and seeds support energy metabolism and brain function.
Discover Your Food’s Vitamin Content
Select a food and quantity to analyze its vitamin profile and understand nutritional benefits
Frequently Asked Questions
Should I take a vitamin supplement?
For most healthy individuals eating a varied diet, supplements are not necessary. The body absorbs and utilizes vitamins more effectively from whole foods. Supplements should only be used to correct a diagnosed deficiency under the guidance of a healthcare provider. Focus on getting your nutrients from whole foods first.
Does roasting nuts affect their vitamin content?
Yes, to some extent. Water-soluble vitamins like B-vitamins are sensitive to heat and can be partially lost during roasting. Fat-soluble vitamins like Vitamin E are more stable, but very high heat can still cause some degradation. Raw or lightly roasted nuts generally retain the most vitamins. Consider your portion sizes when consuming nuts.
What is a “Daily Value” (% DV)?
The % Daily Value is a guide to the nutrients in one serving of food. For example, if a serving provides 25% of the DV for Vitamin C, it means it contains one-quarter of the amount of Vitamin C that a person on a 2,000-calorie diet should get for the entire day. These values help you understand the nutrient density of foods.
Can I get all my vitamins from nuts and dried fruits?
While nuts, seeds, and dried fruits are nutrient-dense and provide many essential vitamins (especially E, B-complex, and K), they shouldn’t be your only vitamin source. A balanced diet including fresh fruits, vegetables, whole grains, and proteins ensures you get the full spectrum of vitamins, especially Vitamin C and D which are limited in these foods. Check our electrolyte explorer for mineral content.