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7 Best Nuts and Dry Fruits for Your Kids

Nuts and dry fruits are well-packed with protein, calcium and potassium. When your toddler starts walking, he or she can be fed these in the form of paste to avoid the risk of choking.

Anju M U
Nuts and dried fruits for kids

Are nuts and dry fruits really good for kids? Yes, they are. Most parents are worried whether children should be given nuts as some of them like cashews are high in calories.

But, nuts and dry- fruits are healthy fats, which help your baby to improve his or her intellectual ability, memory, concentration, brain efficiency besides mental and physical health.

They are well-packed with protein, calcium and potassium. When your toddler starts walking, he or she can be fed nuts in the form of paste to avoid the risk of choking. 

Kids below two years can be given 2-3 nuts and 1-2 dried fruits per day. For 3-5 years kids, giving 2-3 nuts and 2-3 dried fruits in a day actually work for their proper growth. Including 4-5 nuts and 2-3 dried fruits in the routine diet of children with 6- 10 years is beneficial. Kids above 11 years can eat 6-8 nuts and 3-4 dried fruits per day.

Best nuts and dry fruits for kids


A rich source of Calcium, almonds give your child strong bones and teeth. It benefits to regulate blood circulation in the body and improve your kids’ concentration power. They are good for skin and proper weight.  

Soak almonds in water and keep them for a night. Give your child 3- 4 almonds on the empty stomach in the morning.


Walnuts contain carbohydrates, protein, fat and energy. It is loaded with omega-3 fatty acids, which plays a crucial role in brain development. It has minerals such as calcium, iron, magnesium, phosphorous, potassium and zinc.

Cashew nuts 

Serving 4-5 cashew nuts, worth promoting bone growth. It is rich in antioxidants like lutein and zeaxanthin, which protect the eyes.  The magnesium content in cashew aids for healthy bones.


Dates are a good source of iron and prevent health conditions such as anaemia. Dried fruit is good for children as it contains a high amount of minerals such as calcium, sodium, phosphorus, magnesium, potassium and zinc. Vitamins like niacin, folate, thiamine, riboflavin, vitamin A, B6, and vitamin K are also packed in dates. 


Figs are high in calcium and phosphorus, which help for healthy bones. It possesses certain liver-protecting properties that are best to reduce the possibility of jaundice in children.

Dried apricots 

The potassium, copper, niacin, iron and vitamin E content included in dried apricots benefits to child's development. It is a rich source of vitamin A, which in turn helps for healthy eyes. 


Pistachios or pistas possess a good amount of several vitamins and minerals. Vitamins such as vitamin A, C, E, thiamine or vitamin B1, riboflavin, niacin, pantothenic acid, pyridoxine and folate is crucial for maintaining health of your child. It fosters a baby's brain development, digestion, and immunity. 

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