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Dried Fruits and Nuts for Growing Children

The ‘growing up’ days of youngsters is that the most vital phase for any parent. Whatever they eat or drink features a direct effect on their health for the approaching years. Also, due to their age, rate of growth and activities undertaken, their appetite keeps changing drastically, either leading to under-eating or over-eating! And once they begin getting to school, they get a gamut of opportunities to relish on different delicacies. Moreover, children are more energetic than adults, so it’s an arduous task for folks to plan a diet chart which will meet their nutritional needs.But before you chart a diet plan, it’s important for a parent to become a task model for your child by practicing healthy eating habits. make the sole drink for your child followed by nutrient filled foods, vegetables, fruits and legumes. Choose fruits of various colour, shape, texture thus inclining your child towards healthy eating. Introduce starchy foods, whole grains, protein rich foods, low-fat dairy products because these mediums of healthy eating improve cognitive function which positively impacts learning process. aside from these, dry fruits and nuts also are equally important for the general growth and development of youngsters . So, let’s shed some light on important nutrients that are necessary for your child on a day to day and are found in dry fruits and nuts.We all are conscious of the various benefits of dry fruits and why we should always increase their consumption for a healthier life. they’re protein-packed, some are rich in vitamin E , some pack in good amounts of vitamin C and most of them are rich in calories and fiber. To top it off, this yummy food group brings to us both sweet and savory versions of fruits and nuts.There are however, some fruits and nuts, especially nuts, that pose allergy issues. many an time, mothers are wary of introducing these into their babies due to the fear of allergies. Almonds, cashews, and even raisins happen to belong to the present group. intrinsically it becomes a touch difficult to seek out that all-in-one super dry fruit which will work as your kid’s personal superhero and protector .

Goodness-filled Prunes

Prunes are the answers to all or any your dry fruit related questions. they’re soft, chewy, mostly sweet with a small hint of sour, and may tend to your baby as soon as they’re able to combat solids. Prunes aren’t really known to cause allergies. But they’re most definitely known for being extremely rich in vitamin A and C, full of fibers, rich in potassium and iron, and last but not the smallest amount , contain a high level of phenol.Let’s undergo each of those components briefly capsules and see how these elements can benefit your child.

Protein

Proteins play a pivotal role within the expansion of a toddler . Proteins give strength, build cells and support muscles, organs, hormones, energy levels, etc. Moreover, protein could even be a boon to fight infections, fatigue and poor concentration. Pistachios, almonds, walnuts, cashews, dried figs and raisins are sort of the dry fruits and nuts that are rich in protein. most significantly , the intake quantity of protein completely depends upon gender, age and weight. However, experts have noted that children who fall within the age bracket of 4 to 13 years need about 3-5 ounces or 20-35 grams of protein a day .

Iron

Just like protein, iron too plays a key role to spice up physical and mental growth of youngsters . It not only helps in cognitive development but also augments immunity. Iron holds oxygen within the haemoglobin and provides utmost strength to deliver that oxygen to varied parts of the body. However, deficiency of iron can cause anaemia which may become an enormous hurdle within the child’s growing up days. But regular consumption of iron, i.e. about 10 milligrams for teenagers within the age bracket of 4 to eight years and eight milligrams for teenagers within the age bracket of 9 to 13 years can help waive off iron deficiency. So, it’s imperative to incorporate iron-rich dry fruits and nuts like pistachios, raisins, cashew nuts, almonds, apricots, figs, dates and prunes to your diet!

Phenols

The best part first. Prunes are rich in antioxidants called phenols. Phenols, basically protect cell membranes from getting damaged from substances called free radicals (poisonous byproducts of oxygen-based metabolism that destroy healthy cells and tissues). Prunes, through phenols, extend protection to your child starting right from the cells, which boosts your kid’s immunity, exponentially.

Calcium

Bones are sort of a foundation for your child’s growing up days. Low bone density can make your child’s bones weak and brittle. But regular intake of calcium keeps bone strong and intact and also helps in contraction . aside from this, calcium also aids within the smooth functioning of nerves and heart. Nuts like walnuts and almonds are rich in calcium but among them almonds are the simplest source. To enjoy utmost benefits of calcium, then few almonds can do wonders. Moreover, you’ll also replace spread with almond butter or add almonds in trail-mix snacks. Children who fall within the age bracket of 9 to 18 years, should consume 1300 mg of calcium daily.

Vitamins

There are various vitamins which are equally important for the event of the body. vitamin A helps in maintaining healthy eyes, Vitamin B’s are important for maintaining metabolism, vitamin C helps in healing the injuries , vitamin D helps in strengthening of bones, vitamin E protects your cells and tissues and vitamin K helps in clotting of the blood. Moreover, dry fruits and nuts aren’t only rich in vitamins but they also act as antioxidants. Almonds, brazil nuts, cashew nuts, hazelnuts, pistachios are a number of the nuts that are rich in Vitamins. Children who fall within the age bracket of 4 to eight years should a minimum of consume 1.2 micro grams of Vitamin B’s daily and youngsters from 9 to 13 years should consume a minimum of 1.8 micro grams daily. Furthermore, a minimum of 600 IU vitamin D should be consumed daily by kids older than one year and 16.4 IU of vitamin E should be consumed daily by children who fall within the age bracket of 9 to 13 years.Whilst following this healthy regime, attempt to avoid food and nutriment like pizza, burgers, chips, pastries, chocolates, etc. Also, avoid soft drinks, sodas, flavored water, etc., due to their high sugar content which may cause childhood obesity and diabetes. Instead, try homemade healthy alternatives for snacks and desserts like date and nut slices, dry fruits laddoos, date and fig bread, the nutcracker, dry fruit pancakes, etc. If you running out of ideas for breakfast or lunch box then explore a number of these snacks and lunchbox recipes. Besides, you’ll also start your child’s day on an active note with spread on waffles, toast or add chopped dry fruits and nuts

Vitamin A

For healthy skin and healthy eyes, there’s no better source of vitamin aside from vitamin A . Given the quantity of your time kids spend on TV, video games, and mobile phones lately , a healthy dose of vitamin A might help keep those pretty eyes healthy.

Vitamin C

Baby’, toddler’, and pre-teens undergo growth spurts on and off. That explains the explosion tall in kids. what’s required at this stage an honest supplement which will boost healthy development of their muscles and bones. vitamin C does just that. It also ensures string gums and teeth and builds immunity in children.

Fibre

Fibre is extremely important for a daily movement and smooth functioning of the alimentary canal . Fibre-rich food products curtail constipation and help in minimizing obesity, cancer and heart condition for the near future. Figs, dates, raisins, apricots are sort of the rich sources of fibre. it’s stated that youngsters within the age bracket of 4 to eight years should a minimum of consume 25 grams fibre a day , girls within the age bracket of 9 to 13 years should consume a minimum of 26 grams of fibre a day and boys within the age bracket of 9 to 13 years should consume 31 grams per day.Most folks have lost stay over our baby’s constipation issues. Constipation often cause kids to become cranky and irritable and also cause loss of appetite in them. it’s the core explanation for several other bodily ailments. to stay healthy and fit, proper bowel movements is extremely important. Fiber does just that. Prunes can help keep your child’s gastrointestinal system clear and make it work quite a dream. Just a cheerful baby, and happy you.Fibre is extremely important for a daily movement and smooth functioning of the alimentary canal . Fibre-rich food products curtail constipation and help in minimizing obesity, cancer and heart condition for the near future. Figs, dates, raisins, apricots are sort of the rich sources of fibre. it’s stated that youngsters within the age bracket of 4 to eight years should a minimum of consume 25 grams fibre a day , girls within the age bracket of 9 to 13 years should consume a minimum of 26 grams of fibre a day and boys within the age bracket of 9 to 13 years should consume 31 grams per day.Most folks have lost stay over our baby’s constipation issues. Constipation often cause kids to become cranky and irritable and also cause loss of appetite in them. it’s the core explanation for several other bodily ailments. to stay healthy and fit, proper bowel movements is extremely important. Fiber does just that. Prunes can help keep your child’s gastrointestinal system clear and make it work quite a dream.

Potassium

This mineral is extremely element to a healthy life. ranging from the middle , to kidney, and thus the systema nervosum , everything functions perfectly well when the body receives enough potassium. While your child is growing, potassium can help balance out the spurts by ensuring healthy metabolism.It also takes care of water balance within the body and is known to appease nerves by providing relief from stress and anxiety.Prunes are super-rich altogether the above-mentioned nutrients. To people who are wondering what exactly prunes are, they’re nothing but dried plums. Prunes are easily available in markets and departmental stores nowadays. While buying, confirm that the prunes aren’t dried using Sulphur. that is the sole thing your really need to watch out for. Otherwise, you’re good to travel . There are prune juice, jams, and dried prunes available within the market. Consult your child’s pediatrician before introducing prunes to their diet. Also, do ask what quantity would be perfect for your child.Prunes might be somewhat of an preference for a couple of . Give your child a short time to grow used to it. you’ll also incorporate it into some snacks like during a cake, otherwise you’ll bake it or blanche it to suit your child’s taste.

Are dried fruits and nuts truly beneficial for children

  • Dried fruits and nuts are a power house of nutrients. they’re concentrated sources of calories, proteins, essential fats, vitamins and minerals.
  • As they’re rich in proteins and minerals, including them during a child’s diet ensures increase tall and weight. In fact, dried fruits and nuts are the foremost ideal food for undernourished children to realize weight as they supply all the specified micro-nutrients along side calories and fats.
  • Dried fruits like figs, raisins, apricots and dates are very rich sources of fibre. they assist maintain good gut health and help prevent constipation in children.
  • Dried fruits like dates, raisins, figs and prunes also are good sources of iron – a nutrient that’s important for the assembly of blood. Therefore, consumption of those dried fruits can prevent anaemia.
  • Nuts like almonds, walnuts and pistachios contain calcium, magnesium and other minerals that are essential for the formation of strong bones and teeth. They also aid muscle growth.
  • Nuts and dried fruits also are good sources of vitamins and antioxidants like carotenoids, selenium,
  • B-complex vitamins and vitamin C that are essential for healthy eyes and skin, better functioning of all organs and better immunity.
  • Nuts like almonds, walnuts and hazelnuts are good sources of omega-3 and omega-6 fatty acids. These fatty acids are essential for ensuring brain development, improving concentration and enhancing memory.

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 diarrhoea. Therefore, they should be consumed in moderate portions.

Doesn’t consumption of nuts lead to weight gain

Dried fruits and nuts are concentrated sources of calories. However, as long as a toddler consumes dried fruits and nuts beyond the recommended intake, would his total calorie intake transcend his daily requirements. And, that excess consumption of calories may end in weight gain. Similarly, albeit nuts have fats in them, consumption in right quantities don’t increase blood cholesterol. In fact, as dried fruits and nuts are rich in fibre, minerals and vitamins, their inclusion in children’s daily diet can help keep blood glucose , cholesterol and vital sign in check and stop obesity. only consumption is extremely high as compared to the recommended intake, would there be a fluctuation in cholesterol levels resulting in fattening.

Conclusion

Your health depends tons on your weight because it can impact various body functions. Therefore, monitoring an equivalent diligently can assist you improve the way you look and feel. Ultimately, this will have many positive impacts on your life like improved confidence and self-esteem, better social skills, more motivation and positive thoughts. albeit it’s going to seem very difficult immediately , you ought to know that if you’re taking simple steps like introducing dry foods in your diet, you’ll lose your unwanted weight easily.Read more

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