Top 7 Dry Fruits That Your Child Should Consume

Written By:

Disha Patel

Dry fruits contain minerals, nutrients, antioxidants, fats, fiber, and vitamins – and should be consumed daily for their health benefits. Unfortunately, most young toddlers prefer having chocolates and fast food over dry fruits. Most children
don’t like the taste of dry fruits – and find weird reasons to avoid them. As a parent – you must make an effort and ensure that your kids consume dry fruits to reap its benefits. When incorporated into your kid’s diet, it can increase
the immunity of your little one. It is a good idea to introduce dry fruits into your child’s diet after two or three
years. Initially, you can start with powder or paste – and then switch to recipes. It’s safe to give them whole dried fruits after 5.

Listed are the Top 7 dry fruits that your child should consume:

1. Walnuts

Walnuts are one of the healthiest nuts – you can include them in your little one’s

  • They are loaded with omega 3 fatty acids, which play a vital role in the
    brain development of a child. Healthy omega 3 fatty acids also promote
  • Walnuts contain Vitamins B2, B6, B1, calcium, iron, copper, magnesium,
    potassium, and zinc. All these minerals are essential for growing years.
  •  One serving of walnuts has 4.3 grams of protein and 185 Kcal.
    You can include it in any form, but most children prefer it in puddings or muffins.
    You can add walnuts to brownies – but try making it healthy for your child.

2. Almonds

Almonds are known as superfoods – and the king of dry fruits.

  • They contain essential fatty acids, fiber, and protein. Being rich in
    prosperous, they help strengthen the teeth and bones of children.
  • Additionally, they contain L-carnitine and riboflavin, which help to support
    healthy brain function.
  • Also, children who consume a handful of almonds feel full – and that can prevent
  • Almonds are also rich in zinc, vitamin E, and selenium, which help in the
    optimum growth of your child.
  •  It is the best snacking option when your little one feels hungry.
    Soaked almonds consumed with honey can help to increase the concentration
    level of children.
  • One serving of almonds contains 6 grams of protein and 163 Kcal of energy.

3. Raisins

Most children love to consume raisins because of their natural sweetness.

  • They are loaded with phosphorus, magnesium, iron, copper, and
    potassium, which are required for bone and blood health.
  • Plus, they contain antibacterial properties that reduce oral bacteria causing
  • If your child suffers from constipation, a handful of raisins can help to clear
    the bowel passage.
  • Consumption of raisins can sweeten your child's palate without causing weight
    gain. You can add them in puddings or sweets for your little ones.
  • One serving of raisins contains 84.76 Kcal and 0.9 grams of protein.

4. Cashews

Cashew nuts have a nutty taste, which most kids love.

  • They contain lutein and zeaxanthin – two vital antioxidants that help to
    protect the eyes.
  • In addition, they contain high levels of magnesium that contribute to bone


  • Cashew nuts can help keep the skin hydrated, thus preventing dry skin in
    children. They help deal with inflammation – and lend a helping hand in
    weight control.
  • Besides, it can help your child feel full and control hunger pangs. You can add
    cashew nuts to salads and puddings to make them more delicious.
  • One serving of cashew nuts contains 5.2 grams of protein and 157 Kcal

5. Pistachios

Not a very common choice for consumption, but you must include it in your
child’s diet – for it has many nutritional benefits.

  • They contain vitamin A, E, and C with riboflavin, thiamine, folate, and
    pantothenic acid. They are also rich in iron, potassium, calcium, and copper.
  •  Pistachios help protect your little one's skin from harmful UV rays of the
  • Besides, they have natural antioxidants, which maintain the overall
    immunity of the child.
  • You can roast a handful of pistachios – and add rock salt to it to make it more
    delicious for your child.
  •  One serving of pistachios contains 5.7 grams of protein and 159 Kcal

6. Apricots

Your children should consume apricots at least twice a week.

  • Dried apricots are loaded with copper, potassium, dietary fiber, vitamin E,
    and iron. They contain a high amount of vitamin A – and can support more than 50% of the vitamin A requirements of your child. It also supports eye health.
  •  As dried apricots are rich in fiber content, they prevent constipation problems – and aid the digestion of your child.
  • Apricots contain all the essential vitamins and minerals required for the growth of your child.
  • A single serving of apricot contains 0.51 grams of protein and 241 Kcal energy.

7. Dates

Dates are power-packed with energy and iron – it helps prevent anemia in small

  • Additionally, they contain a good source of minerals like – calcium, sodium,
    magnesium, zinc, and potassium. They also contain healthy vitamins like
    thiamine, folate, riboflavin, Vitamin B6, and Vitamin K.
  • Dates help to regulate the bowel moments – and help to aid digestion in
    children. A handful of dates can also promote respiratory health.
    You can add dates in puddings, muffins, cakes, or homemade chocolates.
  • A single serving of dates contains 1.8 grams of protein and 277 Kcal energy.
  • The right age to consume dry fruits,
     2-3 years – powdered form or two-three nuts
     3 -5 years – 2- 3 dried fruits a day
     6-10 years – 3 dried fruits and two-three nuts
     11 plus – 6 to eight nuts and 5 dried fruits

In Conclusion

Dry fruits and nuts are smart and healthy choices for your little ones. They
provide the goodness of vitamins and minerals – and are tasty to consume with
puddings and desserts your kids love. Also, dry fruit make up for a perfect snack option – when your little ones feel hungry. Include dry fruit in your child’s diet to supplement the health of your child.

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