To all amazing parents, are you raising a very curious baby, a playfully naughty toddler, or a bundle of energy and mischief? Feeding can be such a battle to fight sometimes, right? Do you often find yourself sitting there thinking about which good healthy snacks to give out to your little ones? Don't worry, we got a game-changer: dry fruits!
But wait, you might be all confused and wondering which ones would be safe and if those are actually good for children.
In this blog, we take you through the best dry fruits for kids and the amazing benefits of dry fruits for kids. Whether it's immunity or keeping little tummies happy, we have it all covered.
Let’s continue reading!
5 Incredible Health Benefits Of Dry Fruits For Kids
Incorporating healthy dry fruits for kids into their diet offers a range of incredible benefits. Here’s a detailed look at the key benefits:
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Improves Brain Function
Almonds and walnuts are two of the best dry fruits for kids. They are rich in omega-3 fatty acids, which are essential for the development of the brain.
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Boosts Immunity
Dates and anjeer (figs) are high in antioxidants and Vitamin C, which serves as a good immunity booster. These healthy dry fruits for kids provide antibacterial properties, which prevent any infections, cough, or colds!
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Boost Digestion
The dietary fibre in Figs supports healthy gut conditions and avoids bloating to keep children in a happy tummy.
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Builds Bones
Almonds are replete with calcium, magnesium, and phosphorus! By including almonds in the diet of a child, bones become robust!
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Offers Immediate Energy
Dates are ideal to replenish energy after playing or sports and are perfect to keep the kids vibrant and active.
7 Best Dry Fruits For Kids
Including the best dry fruits for kids in their diet ensures that they get all the essential nutrients while giving them healthy snacks for kids.
1. Almonds
Mamra almonds are rich in healthy fats, proteins, and Vitamin E, promoting brain development, better memory, and strong bones.
2. Dates
Ajwa dates are rich in iron to avoid anaemia and are soft, easy to digest. For a quick energy boost, Medjoul dates are ideal for packing in lunch boxes and also for sporting activities.
3. Walnut
Walnuts help improve memory and brain functions as it contains omega-3 content. It strengthens the immune system that's why it's one of the best dry fruits for kids to grow up mentally and physically.
4. Anjeer (Figs)
Dried Figs are rich in dietary fibres, calcium, and iron, they help provide helpful digestion and prevent constipation with healthy levels of haemoglobin.
5. Raisins
The sugar in the dried grapes acts as the ultimate quick-energy source with beneficial digestive properties to offer coupled with oral care capabilities to ensure no development of bacteria.
6. Pistachios
This nut is packed with protein, fibre, as well as antioxidants; thus, it acts as the greatest helper of brain development.
7. Cashews
Cashews provide healthy fats, magnesium, and zinc that build and strengthen muscle and immunity.
It must be mentioned that for the kids, 100% organic and natural dry fruits will be the best option. To get all natural almonds, dates, anjeer and walnuts don't forget to check out GGT dry fruits's collection!
When Can Kids Eat Dry Fruits?
Dry fruits can be given to kids as soon as they begin to eat solid foods, which usually happens when they are 8-10 months old. For toddlers, it is recommended that you give dry fruits in powdered or pureed form or cut into tiny pieces.
Bonus Table: Recommended Age for Each Dry Fruit
|
Dry Fruit |
Recommended Age |
Serving Suggestion |
|
Almonds |
10-12 Months |
Powdered or soaked; avoid whole before 3 years |
|
Dates |
8-10 Months |
Puree or chopped; suitable for energy snacks |
|
Walnuts |
12 Months |
Ground into powder or added to cereals |
|
Raisins |
9-12 Months |
Chopped or soaked to soften |
|
Anjeer |
12 Months |
Mashed or small pieces |
|
Pistachios |
2-3 Years |
Ground or as part of nut butter |
|
Cashew |
12 Months |
Crushed or blended in smoothies |
How Much Dry Fruits Should Kids Eat?
When it comes to giving healthy dry fruits to kids, remember that the foods are nutrient-dense, so moderation should be your guide. This is what you can approximate for their portions according to age:
- Toddlers (1-3 years): 1-2 tablespoons of powdered or chopped dry fruits.
- Preschoolers (3-5 years): A small handful (4-5 pieces).
- School-going children (5-10 years): 1 serving in a day (6-8 almonds, 2-3 dates, or any mix of 10-12 small pieces)
- Teenagers: 1-2 servings in a day, according to activity level
How To Introduce Dry Fruits To Kids? Fun & Creative Ways!
Introduce dry fruits to children with some creativity, and kids won't find it boring. Here's how to make nutritious snacks for children with dry fruits:
Smoothie Boosters
Powder the almonds or walnuts and mix them in the fruit smoothies for an extra nutrient kick.
Trail Mix
Create a colourful mix of raisins, dates, pistachios, and dried apricots. Involve kids in making their own mix!
Nut Butter Spread
Make cashew or almond butter and use it as a spread on whole-grain bread or crackers.
Energy Bites
Mix up dates, almonds, and oats to create tasty no-bake energy balls.
Fruit Kebabs
Alternate dried fruits, such as apricots and figs, with fresh fruits on skewers for a colourful snack.
Ending Note!
So, worried parents, are you feeling a little more relaxed now? We hope so! With this comprehensive guide about the best dry fruits to give your kids, we have now given you information to make healthier choices for those little ones.
And that's not all; at GGT Dry Fruit, we are committed not only to providing premium quality dry fruits but also towards guiding you with helpful guidelines on everyday essentials. So, keep following us for more valuable insights and make healthy eating a fun experience for the whole family!
