Are you looking for a healthy snack to keep your kids happy and full of energy? You can’t go wrong with dry fruits!
Dry fruits are a great source of vitamins, minerals and antioxidants, which are essential for our bodies. They also contain fiber and protein. Dry fruits are rich in iron and calcium which are essential for growing children.
Dry fruits have fewer calories as compared to other snacks. They also contain less sodium than chips or cookies. It is recommended that you give dry fruits as a snack to your kids instead of chips or cookies because they will not get fat from eating dry fruits.
Dry fruits for kids
Are you looking for a healthy snack to keep your kids happy and full of energy? You can’t go wrong with dry fruits!
Dry fruits are a great source of vitamins, minerals and antioxidants, which are essential for our bodies. They also contain fiber and protein. Dry fruits are rich in iron and calcium which are essential for growing children.
Dry fruits have fewer calories as compared to other snacks. They also contain less sodium than chips or cookies. It is recommended that you give dry fruits as a snack to your kids instead of chips or cookies because they will not get fat from eating dry fruits.
The hard shell of a nut is the best defense against predators. But when it comes to your kids, you want to keep them safe from all kinds of danger, including the dangers of choking on dry fruits.
Dry fruits can be an excellent source of vitamins and minerals, but they can also be a choking hazard if not handled properly by young children. They’re also a choking hazard for adults who don’t know how to eat them properly.
If you’re worried about choking hazards, here are some tips for eating dry fruits:
1) Start with small pieces that are easy to chew and swallow without chewing thoroughly.
2) Avoid eating dry fruits while lying down or sitting in an elevated position (like a couch), as this can increase the risk of choking.
3) Don’t chew and swallow too quickly; instead, take time to chew thoroughly before swallowing each bite! (If you’re doing this because you’re hungry, then maybe try something else!)
Children can be given whole dried fruits and nuts after the age of five years. However, it is still advisable to keep an eye on them to make sure they chew them well.
…
Top 10 dried fruits and nuts to boost immunity in kids
- Almonds. …
- Walnuts. …
- Pistachios or pistas.
- Cashew nuts. …
- Pecans. …
- Dried apricots. …
- Dried prunes.
- Dates.
Get your little one to go nuts over nuts. Here are 10 dried fruits and nuts to help boost your child’s immunity
Shirley Johanna
Shirley Johanna
8 Mins Read
Dried fruits and nuts are highly rich in nutrients and come with a host of health benefits for kids. Let’s look at the top 10 dried fruits for babies and toddlers and their respective health benefits
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Get your little one to go nuts over nuts. Here are 10 dried fruits and nuts to help boost your child’s immunity
Dried fruits and nuts are called the powerhouse of nutrition, as they are packed with essential vitamins, minerals, healthy fats, antioxidants and dietary fibre. When incorporated into your child’s diet, they can play a vital role in boosting immunity.
How are dried fruits made?
Dried fruits are either dried naturally in the sun or using processing machines. Some of the commonly eaten dried fruits are raisins, dates, figs, apricots, prunes, kiwi, papaya and sweet lime.
Nuts are fruits with a hard shell and seeds that are edible. Almonds, walnuts, pistachios, cashew nuts, pecans, hazelnuts, Brazil nuts, chestnuts and macadamia nuts are some of the popular ones.
When and how to introduce dried fruits and nuts to children?
Dried fruits and nuts can be introduced into your child’s diet when she is around 7 to 9 months of age. But it should be done in the form of paste or powder to avoid any choking hazards. Dried fruits like dates, prunes and apricots can be cut into smaller pieces before given as snacks for toddlers. Children can be given whole dried fruits and nuts after the age of five years. However, it is still advisable to keep an eye on them to make sure they chew them well.
For children older than five, these make a quick and healthy snack option. Raw, dry-roasted and unsalted nuts are the healthiest, and it is best to avoid nuts and dried fruits with added salt or sugar.
Also, 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 yogurt
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 10 dried fruits and nuts to boost immunity in kids
Getting your child to eat healthily is extremely important for his overall growth and development. Dried fruits and nuts are highly rich in nutrients and come with a host of health benefits for your child.
Wondering which nuts and dry fruits are good for the health of children? Here’s a list of the top 10 dried fruits and nuts and their respective health benefits.
- 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 fiber that curbs overeating and unhealthy snacking.
Nutritive value of almonds (1 serving, 2-3 almonds)
Carbohydrate 6.1 g
Protein 6 g
Fat 14.01 g
Energy 163 Kcal
- Walnuts
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.
Nutritive value of walnuts (1 serving, 7 walnuts)
Carbohydrate 3.9 g
Protein 4.3 g
Fat 18.49 g
Energy 185 Kcal
- Pistachios or pistas
Pistachios are a good source of essential vitamins such as vitamin A, C, E, thiamine, riboflavin, niacin, pantothenic acid, pyridoxine and folate. Each of these vitamins are essential and play an important role in maintaining the health of your child.
Nutritive value of pistas (1 serving, 1-2 handfuls)
Carbohydrate 7.8 g
Protein 5.7 g
Fat 12.87 g
Energy 159 kcal
- Cashew nuts
This buttery nut contains high levels of antioxidants like lutein and zeaxanthin, which protect the eyes. They also contain high levels of magnesium that contribute to bone growth.
Nutritive value of cashew nut (1 serving, 4-5 cashews)
Carbohydrate 8.6 g
Protein 5.2 g
Fat 12.43 g
Energy 157 kcal
- Pecans
This fiber-packed nut aids in digestion and facilitates regular bowel movements. For children who suffer from constipation, pecans can help relieve the condition. As a good source of vitamin B3, pecans help reduce fatigue in children.
Nutritive value of pecans (1 serving, 15 pecan halves )
Carbohydrate 3.9 g
Protein 2.6 g
Fat 20.4 g
Energy 196 kcal
- Dried apricots
Dried apricots are high in dietary fiber, potassium, copper, niacin, iron and vitamin E 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 (3604 IU/100 g).
Nutritive value of dried apricots (1 serving, 8 halves)
Carbohydrate 62.6 g
Protein 0.51 g
Fat 3.4 g
Energy 241 kcal
- Dried prunes
Prunes contain high levels of antioxidants called phenols, which protect the child’s cell membranes from damage caused by free radicals. They are also a good source of vitamin C which helps boost the child’s immune system.
Nutritive value of prunes (1 serving, 3 prunes)
Carbohydrate 89.1 g
Protein 3.7 g
Fat 0.73 g
Energy 339 kcal
- Dates
Dates are packed with energy and are a good source of minerals like calcium, sodium, phosphorus, magnesium, potassium and zinc. It contains the highest amounts of iron. This helps prevent anemia, an iron deficiency in children. They also contain vitamins like thiamine, riboflavin, niacin, folate, vitamin A, B6 and vitamin K.
Nutritive value of dates (1 serving, 1/2 cup)
Carbohydrate 75 g
Protein 1.8 g
Fat 0.15 g
Energy 277 kcal
- Raisins
Raisins are a great alternative to sugary treats which children usually like to eat. Raisins contain antibacterial properties that can reduce oral bacteria that contribute to dental cavities. Raisins are natural laxatives that help improve digestion and bowel movements.
Nutritive value of raisins (1 serving, 1/4 cup)
Carbohydrate 22.4 g
Protein 0.9 g
Fat 0.13 g
Energy 84.76 kcal
- Fig
Top 10 Dried Fruits And Nuts To Improve Your Childs Health
Figs are a good source of calcium and phosphorus, which fosters the formation of bones. They are also rich in fiber and hence helps in easy digestion. Studies have shown that figs possess certain liver-protecting properties and help prevent jaundice, which is common among infants and children.
Nutritive value of fig (1 serving, 1/4 cup)
Carbohydrate 63.9 g
Protein 3.3 g
Fat 0.93 g
Energy 249 kcal
Benefits of eating dry fruits
Dried fruits and nuts are highly nutritious and contain proteins, fibers, antioxidants and healthy fats. Including them in the diet is essential for good health and to reduce the risk of certain diseases such as type 2 diabetes, heart disease, osteoporosis, and renal problems. In children, consuming dry fruits is beneficial in preventing gastric problems, weight gain and dental issues. It also helps in the overall growth and development of children and boosts their immunity.
Best time to eat dry fruits
Dried fruits can be consumed at any time of the day, but the best time would be in the morning along with breakfast to obtain the maximum benefits. This helps to keep away fatigue and regulates blood pressure. However, it is advisable to avoid eating nuts at night as it can cause indigestion.
How much dry fruits should my child eat in a day?
Can your child have endless bowls of salted cashews? No, like everything else, even dried fruits and nuts need to be eaten within a limit. Here is the list of the recommended dose of dried fruits and nuts.
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
Is it okay for my child to eat dried fruits and nuts on an empty stomach?
Yes, eating dry fruits on an empty stomach is beneficial. On an empty stomach, the nuts are easily digested, and you can get the complete nutritious benefits of this mineral and protein-rich food.
Can eating dry fruits lead to weight gain?
Dried fruits contain higher calories than fresh fruits. Some dried fruits are sweetened with added sugar. It is easier to consume large amounts of dried fruits and therefore the chances of ingesting a higher amount of calories.
Providing healthy snacks for children can help them 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!
4 Amazing Health Benefits Of Dry Fruits For Kids
July 5, 2022 By Sadiya Qamar, Contributor
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4 Amazing Health Benefits Of Dry Fruits For Kids
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IN THIS ARTICLE
Different Dry Fruits Beneficial For Your Kid’s Health
Health Benefits Of Dry Fruits For Kids
Frequently Asked Questions
Dry fruits for kids are the perfect way to provide them with multiple vitamins, minerals, and good fatty acids. The nutritional content of dry fruits aids in the physical and mental development of children.
However, some children may find it difficult to chew dry fruits. In such cases, you can grind them to a fine powder and serve it as is or mixed in a health drink. Additionally, this step would help you avoid any choking hazards.
Read this post to learn more about the health benefits of dry fruits and what nutrients they may add to your child’s diet.
Different Dry Fruits Beneficial For Your Kid’s Health
There are different types of dry fruits available in the market. Some of them taste sweet while some have a nutty flavor. Here are some dry fruits you can safely add to your kid’s meal plans:
Almonds: The dry fruit is a rich source of dietary fiber, magnesium, iron, and calcium. It contains a high proportion of monounsaturated fats that help to lower the blood cholesterol levels and prevent potential cardiovascular problems. Almonds are also rich in protein and can boost your kid’s growth during these crucial years. The healthy nuts will keep your kid’s tummy full and prevent him from snacking on junk food. It will also help to keep the threat of childhood obesity at bay. The vitamin E in these tasty nuts can also give your kid a radiant skin (1)
Raisins: These are essentially the sun-dried form of grapes. The high sugar content in raisins can take care of the energy requirements and hunger pangs of your hyperactive kid. Raisins are a storehouse of minerals like Magnesium, Phosphorus, Potassium, Iron, Copper, and Manganese. Consuming this tangy dry fruit on a regular basis can help prevent anemia and protect your growing kid’s bone health (2).
Walnuts: The crunchy and delicious dry fruit contains a high proportion of essential omega 3 fatty acids, which help fight LDL and boost the cardiac health of your kid. It also helps prevent metabolic disorders like diabetes and cancer. Walnut termed as ‘brain food’ is helpful in safeguarding the brain development of your kid. It is a must-have for your kid as it is a rich source of Vitamins B1, B2, B6, and folic acid. It also contains minerals like manganese, copper, magnesium, zinc, phosphorus, iron, calcium, and potassium (3).
Cashews: These delicious nuts are replete with essential nutrients like manganese, copper, magnesium, zinc, and phosphorus. Adding it to your kid’s diet will ensure he has strong and healthy bones.
Health Benefits Of Dry Fruits For Kids
Eating nuts can boost your kid’s health in the following ways:
Aids Digestion: Dry fruits are rich in dietary fiber. Consuming it can boost your kid’s digestion. It can help to regulate his bowel movement, fight constipation and end his toilet ordeal every morning.
Protects Cardiovascular Health: Adding dry fruits to your kid’s daily breakfast menu is a tasty way to boost his heart health. The crunchy nuts are rich in healthy fats and help to fight bad cholesterol. Most dry fruits are also a rich source of potassium that helps keep blood pressure in check and prevent stroke.
Prevents Anemia: Dry fruits are an important source of iron. Letting your kid snack on a bowl of assorted nuts can boost his hemoglobin levels. It will help in keeping the threat of anemia at bay and let your kid enjoy good health and development.
Maintains Healthy Bones: Munching on nuts can provide your kid his daily dose of essential minerals like magnesium and phosphorus. Both these nutrients play a vital role in maintaining his bone density and protecting him from dental problems, osteoporosis, etc.
Frequently Asked Questions
- How much dry fruit should kids eat?
Children should eat 1/4th cup of dry fruits daily and other fruits and their daily nutrition (4).
- When can kids eat nuts?
Children can start eating nuts when they start their solid food diet at six months in grounded or paste form to prevent choking (5).
Dry fruits make a healthy, nutritious snack option for children. Regular consumption of dry fruits could benefit your child, from maintaining heart health, bone health, brain development to preventing anemia and boosting immunity. You can allow your children to munch on various dry fruits such as almonds, raisins, and walnuts, and you may try making different recipes so they can eat them without a second thought.
References:
MomJunction’s articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
Benefits of almonds.
https://www.canr.msu.edu/news/benefits_of_almonds
J Higgs, E Derbyshire, and K Styles; Nutrition and osteoporosis prevention for the orthopaedic surgeon.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508855/
Shibu M Poulose et al.; (2014); Role of walnuts in maintaining brain health with age.
https://pubmed.ncbi.nlm.nih.gov/24500933/
Fruits and vegetables.
http://www.foodandfun.org/resources/pdf/tips/fruitveg.pdf
Nuts, health and kids.
https://nutritionaustralia.org/fact-sheets/nuts-health-and-kids/
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Sadiya Qamar
Sadiya is a writer and editor with a passion for writing about parenthood and children. Her focus areas are health, wellness, and beauty. For MomJunction, she writes on kids’ health and nutrition. Sadiya believes in doing in-depth research and providing accurate information to help parents with concerns on their children’s growth and development.
what to drink to increase hemoglobin
Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count. Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly.
HomeFood9 Foods That May Help Increase Haemoglobin
9 Foods That May Help Increase Haemoglobin
Haemoglobin increasing foods: When haemoglobin level decreases, it may cause fatigue, weakness, shortness of breath, headaches, et al, and if the levels drop significantly, the condition may be diagnosed as anaemia. Here are foods to increase haemoglobin
FoodWritten by Sarika RanaUpdated: January 20, 2021 6:16 pm IST
Haemoglobin is an iron-rich protein that is present in the red blood cells
Health issues in this modern and fast-paced life are a common sight; thanks to the sedentary lifestyle, stress and anxiety that surrounds us. One of the most common conditions that humans tend to suffer from is deficiency of haemoglobin. Haemoglobin is an iron-rich protein that is present in the red blood cells, and is responsible for carrying oxygen throughout the body. When haemoglobin level decreases, it may cause fatigue, weakness, shortness of breath, headaches, et al, and if the levels drop significantly, the condition may be diagnosed as anaemia. Anaemia is one of the biggest causes of concern in India. According to many recent surveys, millions of Indian girls suffer from the condition. As opposed to men of the same age, the haemoglobin count among girls is much less.
How Does Haemoglobin In Our Body Works?
The key function of red blood cells is the transport of oxygen from the lungs to the body’s cells. RBCs contain a protein known as haemoglobin that is responsible for carrying oxygen in order to ensure that the living cells are performing well. It is said that 97 percent of the oxygen carried by the blood from the lungs is carried through haemoglobin and the other three percent is dissolved by the plasma.
How Much Haemoglobin Does An Adult Human Need?
According to Sujetha Shetty, Nutritionist at Gympik.com, “Ideally a male needs 13.5 to 17.5 grams per decilitre and female needs 12.0 to 15.5 grams per decilitre haemoglobin that is deemed as normal.” In case of children, the range may vary with age and sex.
In order to keep your haemoglobin in check and to ensure your body cells are functioning well, we suggest some foods that may help increase haemoglobin.
As per Nutritionist Sujetha Shetty, “Consuming foods that are rich in iron, folic acid and vitamin B-12 help in maintaining haemoglobin levels. Some of the food sources that need to be included in the diet are animal meats, fish, poultry, chicken, eggs, beans, lentils, and green leafy veggies. Vitamin-C containing foods increase iron absorption in the body, and are most commonly found in fresh fruits and veggies like guava, bell peppers, berries, oranges, tomatoes and sprouted pulses.”
1. Load Up On Vitamin-C Rich Foods
Iron cannot be fully absorbed by the body, which is why it needs a medium to help absorb it well. Hence, here’s when vitamin-C comes into play. Eat more oranges, lemon, bell peppers, tomatoes, grapefruits, berries, et al as they are super rich in vitamin-C content.
(Also Read: Load Up On These Fruits To Increase Haemoglobin Levels)
How to increase haemoglobin: Eat vitamin C rich foods
2. Iron Rich Foods Should Be Your Priority
As per the National Anaemia Action Council, iron deficiency is one of the most common causes of low haemoglobin levels. The Recommended Dietary Allowances (RDA) for iron are:
For adult males (19 to 50 years), it is eight milligram; while for adult females (19 to 50 years), it is 18 milligram.
Therefore, it is important to load up iron rich foods like green leafy vegetables, liver, tofu, spinach, eggs, whole grains, pulses and beans, meat, fish, dry fruits, et al.
How to increase haemoglobin levels: iron deficiency is one of the most common causes
3. Folic Acid Is A Must
Folic acid is a B-complex vitamin that is required to make red blood cells in the body. A folic acid deficiency may lead to a low haemoglobin level. Consume more green leafy vegetables, sprouts, dried beans, peanuts, bananas, broccoli, liver, et al more often.
How to increase haemoglobin: Folic acid is a B-complex vitamin that is required to make red blood cells
4. Pomegranate
Pomegranate is a rich source of both calcium and iron along with protein, carbohydrates and fibre. It is one of the best foods to increase haemoglobin; thanks to the exceptional nutritional value it has. Drink pomegranate juice daily in order to ensure your haemoglobin levels are at par.
How to increase haemoglobin: Pomegranate is a rich source of both calcium and iron along with protein
5. Dates
This intensely sweet dried fruit is packed with energy and is super nourishing. Dates provide ample sources of iron that increases haemoglobin levels in the blood. However, most doctors recommend that diabetics must avoid eating dates due to their high sugar content.
How to increase haemoglobin: This intensely sweet dried fruit is packed with energy
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6. Beetroots
Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count.
How to increase haemoglobin levels: Beetroot is one of the best ways to increase haemoglobin levels
7. Legumes
Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly. Their iron and folic acid content helps boost the production of red blood cells in the body.
How to increase haemoglobin: Legumes like lentils, peanuts, et al can also help increase haemoglobin
8. Pumpkin Seeds
Pumpkin seeds serve about eight milligram of iron along with sufficient calcium, magnesium and manganese content. Sprinkle them over salads or in your smoothies; make use of these tiny delights anywhere you’d want to.
How to increase haemoglobin: Pumpkin seeds serve about eight milligram of iron
9. Watermelon
Watermelon is one of the best fruits that helps to increase haemoglobin due to its iron and vitamin-C content that makes the iron absorption process better and faster.
How to increase haemoglobin: Watermelon is one of the best fruits that helps increase haemoglobin
Foods containing polyphenols, tannins, phytates and oxalic acid such as tea, coffee, cocoa, soy products, and bran hinder iron absorption in our body. It is best advised to limit the intake of these foods if suffering from low haemoglobin levels. Keep your haemoglobin levels in check; the best way to do so is to ensure a medical test every three months. Stay healthy and take care.