How do Dry fruits, Nuts benefit your children’s health
Dried fruits and nuts are called the powerhouse of nutrition as they are packed with essential Vitamins, minerals, healthy fats, antioxidants and dietary fiber. Dried fruits such as figs, raisins, Apricots and dates are very rich sources of fiber.
Prevent constipation in children.
Some children are known to develop allergies to nuts. Hence, it is recommended that nuts should be introduced in the child’s diet only after he completes one year. It is further recommended that if a child has a family history of allergy to nuts, they should be introduced in the diet only after the child completes three years. As dried fruit allergies are not very common, they can be introduced in a child’s diet when the child is around 10 – 11 months old.
How much dried fruits and nuts can be given to children?
- The maximum amount of dried fruits and nuts that can be included in the diet varies for each age group.
- 1 – 2 years: 2-3 nuts and 1-2 dried fruits / day
- 3 – 5 years: 2-3 nuts and 2-3 dried fruits / day
- 6 – 10 years: 4-5 nuts and 2-3 dried fruits / day
- 11+ years: 6-8 nuts and 3-4 dried fruits / day
When consumed excessively, dried fruits and nuts can cause diarrhea. Therefore, they should be consumed in moderate portions.
The ‘growing up’ days of children are the most crucial phase for any parent. Whatever they eat or drink has a direct effect on their health for the coming years. Also, owing to their age, growth rate and activities undertaken, their appetite keeps changing drastically, either resulting in under-eating or over-eating! And once they start going to school, they get a gamut of opportunities to relish on different delicacies. Moreover, children are more energetic than adults, so it is an arduous task for parents to devise a diet chart that will meet their nutritional needs.
When you introduce nuts to your child’s diet, you will also need to consider the possibilities of allergens that your child may react to. So keep a lookout for that and consult your doctor should you have any concerns.
Other ways to add dried fruits and nuts to your child’s diet:
- Sprinkle crushed almonds or pecans over a cup of low-fat yoghurt
- Add chopped walnuts to homemade banana bread
- Add dried fruits to porridges or puddings
- Stir a tablespoon of nut butter (almond or cashew butter) into pancakes or muffin batter.
Top 5 dried fruits and nuts and their respective health benefits for Children’s
- Almonds: Almonds are rich in phosphorus, which helps strengthen both bones and teeth. Almonds contain riboflavin and L-carnitine, two key nutrients that can support healthy brain function. Further, they are rich in dietary fibre that curbs overeating and unhealthy snacking.
- Walnut: Walnuts are a good source of omega 3 fatty acids which play a crucial role in your child’s brain development. They are also high in minerals such as calcium, iron, magnesium, phosphorous, potassium and zinc.
- Pistachios are a good source of essential vitamins such as vitamin A, C, E, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine and foliate. Each of these vitamins are essential and play an important role in maintaining the health of your child.
- Cashew Nuts: This buttery nut contains high levels of antioxidants like lutein and zeaxanthin, which protects the eyes. They also contain high levels of magnesium that contribute to bone growth.
- Dried Apricots: Dried apricots are high in dietary fiber, potassium, copper, niacin, iron and vitamin E (_-tocopherol) that are essential for a child’s development. This dried fruit is particularly beneficial to eye health because it contains the highest amount of vitamin A.
Providing healthy snacks for children can help develop good eating habits that last a lifetime. Dried fruits and nuts are smart snack choices that are not only delicious but also nutritious. So, what more does a parent want when her child is eating healthy? Don’t forget to pack nuts and dried fruits in your child’s Snack box or give it as an evening treat!
