Nutrition is a vital part of a diet while growing up. This phase of a child’s life is also very critical for a parent. Balanced nutrition is important for their growth rate, brain function, and immunity. It is important for a parent to become a role model for their children by practicing healthy eating habits and maintaining a balanced diet.
For school-going children, a parent’s main concern would be how to improve their concentration and learning ability. The right nutrition plays an important role here. One of the best and easiest way is to make them have nuts, dried fruits, and seeds in their daily diet. Dry fruits not only provide healthy fats and proteins but also micronutrients that play a vital role in boosting memory and immunity of the child.
I would like to share some important nutrients, that children need on a daily basis, which is found only in dry fruits that are necessary for children’s health and development.
Protein
Proteins play a pivotal role in the growth of a human, they are known as “building blocks” for a body. They give strength, build cells, and support muscles, organs, hormones, energy levels as well. Proteins help the body to fight infections, fatigue, and poor concentration. Pistachios, almonds, walnuts, cashews, dried figs, and raisins are some of the dry fruits and nuts that are rich in protein.
Iron
Iron also plays an important role to boost physical and mental growth of children. It helps in cognitive development and also builds immunity. Iron holds oxygen in the hemoglobin and gives strength to deliver that oxygen to various parts of the body. Iron deficiency can lead to anemia, which is very common and can become a big hurdle in children’s life while growing up days. Nuts such as pistachios, raisins, cashew nuts, almonds, apricots, figs, dates, and prunes contain iron.
Calcium
Calcium is essential for bone strength. Bones are almost like a foundation for child development. Bones with low density are weak and brittle. But regular intake of calcium keeps bone strong and intact and also helps in muscle contraction. Calcium also aids in the smooth functioning of nerves and heart. Nuts like walnuts and almonds are rich in calcium but among them, almonds are the best source. To enjoy the utmost benefits of calcium, then a handful of almonds can do wonders.
Fiber
Fiber is extremely important for a regular bowel movement and smooth functioning of the digestive tract. Our diet must have food rich fiber as it helps resolve constipation and help in minimizing obesity, cancer, and heart disease for the near future. Figs, dates, raisins, apricots are some of the rich sources of fiber.
Vitamins
Several vitamins are equally important for the development of the body. Vitamin A helps in maintaining healthy eyes, Vitamin B is important for maintaining metabolism, Vitamin C helps in healing the wounds, 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 are not only rich in vitamins but they also act as antioxidants. Almonds, brazil nuts, cashew nuts, hazelnuts, pistachios are some of the nuts that are rich in Vitamins.
From walnuts and almonds to flax seeds and chia seeds- make sure you add these to your kid’s diet. These are full of protein and essential fatty acids that boost mood and keep your kid’s nervous system healthy and functioning better
Walnuts. Walnuts have healthy omega-3 fatty acids, which are good for you in lots of ways. Experts believe that omega-3s help your body fight illness. One small study found omega-3s cut the number of respiratory infections in kids. Walnuts are easy to sprinkle into a snack mix or on cereal.
