Top 8 Dried Fruits And Nuts To Improve Your Child’s Health

Dried fruits and nuts as they’re full of essential vitamins, minerals, healthy fats, antioxidants and dietary fibre. Here, we glance at the highest 10 dried fruits and nuts, and what it can do to enhance your child’s health

Dried fruits

Dried fruit is that has had most of the water content removed through drying methods.The fruit shrinks during this process, leaving alittle , energy-dense produce .Raisins are the foremost common type, followed by dates, prunes, figs and apricots.Other kinds of produce are also available, sometimes in candied form (sugar coated). These include mangoes, pineapples, cranberries, bananas and apples.Dried fruit are often preserved for for for much longer than fresh fruit and should be a handy snack, particularly on long trips where refrigeration isn’t available.Dried fruits are either dried naturally within the sun or using processing machines. variety of the commonly eaten dried fruits are raisins, dates, figs, apricots, prunes, kiwi, papaya and sweet lemon .


Nuts are seed kernels that are widely utilized in cooking or eaten on their own as a snack. They’re high in fat and calories.They contain a tough , inedible outer shell that sometimes must be cracked hospitable release the kernel inside.Fortunately, you’ll buy most nuts from the shop already shelled and prepared to eat.Nuts are fruits with a tough shell and seeds that are edible. Almonds, walnuts, pistachios, cashew nuts, pecans, hazelnuts, Brazil nuts, chestnuts and macadamia nuts are a number of the favored ones.

 Introduce dried fruits and nuts to children?

Dried fruits and nuts are often introduced into your child’s diet when she is around 7 to 9 months aged . But it should be done so, within the sort of paste or powder to avoid any choking hazards. Dried fruits like dates, prunes and apricots are often dig smaller pieces before given as snacks for toddlers. Children are often given whole dried fruits and nuts after the age of 5 years. However, it’s still advisable to stay an eye fixed on them to form 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 look out for that and consult your doctor should you have any concerns.

Other ways to add dried fruits and nuts to your child’s diet:

  • Add chopped walnuts to homemade quick bread
  • Add dried fruits to porridges or puddings
  • Stir a tablespoon of spread (almond or cashew butter) into pancakes or muffin batter

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

Dried fruits and nuts for your child’s health

Getting your child to eat healthy is extremely important for his overall growth and development. Dried fruits and nuts are highly rich in nutrients and are available with a number of health benefits for your child. Let’s check out the highest 10 dried fruits and nuts and their respective health benefits.


An everyday dry fruit you ought to never skip. one among the foremost commonly consumed dry-fruits, almonds have several health benefits for people across age-groups. Here are a couple of reasons on why you ought to munch on a couple of almonds every single day.Tagged because the ‘king of dry fruits’, is actually a king in winters. Studies have also emphasised that almonds help keep viruses cornered because almond skin has antimicrobial properties that help in fighting infection. Moreover, winters cause immense hunger pangs and binge eating which will cause weight gain. But with almond in your diet regime, there’ll be an impact on our hunger pangs also as on your weight. to not mention, expressed almond oil may be a boon to bid adieu to dry skin and almond milk protects the body from cold.Almonds are rich in phosphorus, which helps strengthen both bones and teeth. Almonds contain riboflavin and L-carnitine, two key nutrients which will support healthy brain function. Further, they’re rich in dietary fibre that curbs overeating and unhealthy snacking.

Nutritive value of almonds

  • Carbohydrate – 6.1 g
  • Protein – 6 g
  • Fat – 14.01 g
  • Energy – 163 Kcal

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.Winter could even be a season where your immunity levels fluctuate and remain low. But with cashews in your diet your immunity levels elevate and help in fighting infections. Also, the gloomy weather affects the mood of the varied that results in losing interest while communication. However, cashews are rich in vitamin B6 , iron, protein, magnesium, omega 3 fats that helps in reviving the loss of interest and subdues depression. in conjunction with this, cashews are an upscale source of antioxidants and help keep the middle healthy. Toss some cashews in your porridge or consume them raw; they are going to definitely assist you battle this weather .

Nutritive value of cashew nut

  • Carbohydrate – 8.6 g
  • Protein – 5.2 g
  • Fat – 12.43 g
  • Energy – 157 Kcal


Pistachios are an honest source of essential vitamins like vitamin A , C, E, thiamine, riboflavin, niacin, pantothen , pyridoxine and folate. Each of those vitamins are essential and play a crucial role in maintaining the health of your child.Blame it on excessive sleep or increase in metabolism people tend to place on two to 3 kg of weight during winters. But with pistachios by your side, bid adieu to your weight gain because it helps keep your tummy full for a really while . Moreover, rich in copper, Vitamin B, fibre and phosphorus, pistachios assist you battle cholesterol and heart diseases. So, snack on about 10 pistachios together with your tea and your calorie intake are going to be as low as 50 yet it’ll boost your stamina and immunity.

Nutritive value of pistas

  • Carbohydrate – 7.8 g
  • Protein – 5.7 g
  • Fat –12.87 g
  • Energy – 159 Kcal


Walnuts are an honest source of omega 3 fatty acids which play an important role in you child’s brain development. they’re also high in minerals like calcium, iron, magnesium, phosphorous, potassium and zinc.A powerhouse of goodness, walnuts is loaded with health benefiting properties. Including walnuts in your diet everyday have several health benefits. These brown and crunchy delights are a treat to the taste buds.Whether you employ them in salads or in desserts, walnuts taste good in most forms.Walnuts – the brainy extraordinaire are the healthiest amongst the lot. Rich in fats, protein, vitamins and minerals, walnuts are a saviour from ageing and amnesia . aside from keeping the body warm, walnuts help in smooth functioning of the gastrointestinal system , revives the kidney, nurtures the lungs and helps fight cancer. During winter, frequent urination may be a major turnoff but with consumption of walnuts you’ll suppress your loo trips and obtain relief from coughing. Above all, limit your walnut consumption to 20-25 grams daily because exceeding the intake might affect digestion.

Nutritive value of walnuts

  • Carbohydrate – 3.9 g
  • Protein – 4.3 g
  • Fat – 18.49 g
  • Energy – 185 Kcal

Dried apricots:

Dried apricots are high in dietary fibre, potassium, copper, niacin, iron and vitamin E that are essential for a child’s development. This produce is especially beneficial to eye health because it contains absolutely the only amount of vitamin A The dried version of the gorgeous orange fruit is crammed with antioxidants and good for your skin too. Loaded with the goodness of vitamin A , apricots could help in enhancement of vision. aside from this, it also helps keep the system in restraint .Apricots, thanks to their rich Pro-vitamin A and beta carotenoid content, are known to stop age related loss of sight in older people. It also helps to strengthen the optic nerves. Make this wondrous food a neighborhood of your daily diet and lookout for results.Apricots help in maintaining healthy bones because of their high calcium and potassium content.Calcium is required for bone formation and development while potassium is instrumental within the absorption, distribution and excretion of Calcium within the body. The presence of antioxidants and vitamin C help to scale back fine lines and wrinkles and provides the skin a smooth appearance. It also enables faster cell regeneration to exchange the dead skin cells.

Nutritive value of dried apricots

  • Carbohydrate – 62.6 g
  • Protein – 0.51 g
  • Fat – 3.4 g
  • Energy – 241 Kcal


Dates are full of energy and are an honest source of minerals like calcium, sodium, phosphorus, magnesium, potassium and zinc. It contains the very best amounts of iron. This helps prevent anaemia, an iron deficiency, in children. They also contain vitamins like thiamine, riboflavin, niacin, folate, vitamin A, B6 and vitamin K .Don’t miss your date with this Iron-rich edible fruit . mention winters and this gooey yet super-delicious dry fruit involves mind. This wholesome and nourishing delight are often savoured in any form, be it dessert or as a snack also .

Nutritive value of dates

  • Carbohydrate – 75 g
  • Protein – 1.8 g
  • Fat – 0.15 g
  • Energy – 277 Kcal


Raisins are an excellent alternative to sugary treats which children usually wish to eat. Studies have shown that raisins contain antibacterial properties which will reduce oral bacteria that contribute to dental cavities. Raisins are natural laxatives that help improve digestion and bowel movements.Raisins are an excellent alternative for the appetite . Raisins are power-packed with potassium and magnesium that helps in lowering the vital sign . most significantly , viruses are more active during the winter and consumption of raisins helps in protecting the body against infection because it boasts anti-bacterial and anti inflammatory properties. So, if your sweet buds are tingling then try some amazing recipes with raisins.

Nutritive value of raisins

  • Carbohydrate – 22.4 g
  • Protein – 0.9 g
  • Fat – 0.13 g
  • Energy – 84.76 Kcal


Figs are an honest source of calcium and phosphorus, which fosters the formation of the bones. they’re also rich in fibre 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 youngsters .In winters, many choose a sedentary lifestyle thus leading to less mobility and intestines becoming lazy. Furthermore, the sleep hormones are at its peak and with less oxygen, there’s fatigue within the air. and every one these problems cause constipation but figs or fondly called anjeer, help to attenuate these problems. Figs are rich in sulphur, copper, chlorine, calcium, and potassium that helps in soothing movement but also in reducing obesity and blood glucose . they’re also helpful for cold, strengthening of bones, anemia and heart diseases. So, spruce up your mithais and jams with figs or toss them in your salads for a healthy winter diet.Read More

Nutritive value of fig

  • Carbohydrate – 63.9 g
  • Protein – 3.3 g
  • Fat – 0.93 g
  • Energy – 249 Kcal


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