Choosing the right snacks for children is one of the most important decisions parents make every day. Dry fruits are a smart and healthy option—they’re natural, nutrient-rich, and support a child’s overall growth. But many parents wonder: Which dry fruits are best for kids, and how should I give them?
Here’s a simple guide that helps you make the right choice, based on age, portion size, and health benefits.
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1. Almonds (Badam) – Supports Brain and Bone Health
Why they’re good:
Almonds are rich in vitamin E, healthy fats, calcium, and antioxidants. They help improve memory, boost immunity, and strengthen bones.
How to give:
• Age 1 to 3 years: Soak 2 almonds overnight, peel them, and mash into porridge or milk.
• Age 4 to 7 years: Give 4 to 5 soaked or lightly roasted almonds. They can also be added to milkshakes, suji halwa, or homemade laddoos.
• Do not give whole almonds to toddlers due to choking risk.
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2. Walnuts (Akhrot) – Promotes Brain Development and Focus
Why they’re good:
Walnuts are high in omega-3 fatty acids, which support brain growth and focus. They also contain magnesium, iron, and antioxidants.
How to give:
• Age 2 to 5 years: Start with half a walnut, finely chopped or blended into smoothies or porridge.
• Age 6 and above: One full walnut daily, soaked overnight if needed.
• You can add walnuts to banana milkshakes, pancake batter, or energy bars.
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3. Dates (Khajoor) – A Natural Source of Energy and Iron
Why they’re good:
Dates are naturally sweet and packed with iron, potassium, and fiber. They help prevent anemia and keep digestion smooth.
How to give:
• Age 1 and above: Use soft, seedless dates. Mash into porridge, kheer, or roti dough.
• For older kids: Offer 1 to 2 chopped dates as a snack or add to dry fruit bars.
• Dates are a great replacement for sugary treats.
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4. Figs (Anjeer) – Aids Digestion and Supports Bone Growth
Why they’re good:
Figs are rich in calcium, iron, and fiber. They help relieve constipation and support healthy bones.
How to give:
• Age 2 to 4 years: Soak 1 fig overnight and mash or puree it. Mix into curd or cereal.
• Older kids: 1 to 2 chopped figs can be added to snacks, laddoos, or smoothies.
• Always soften figs before giving them to young children.
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5. Raisins (Kishmish) – Boosts Immunity and Digestion
Why they’re good:
Raisins contain iron, antioxidants, and fiber. They improve immunity, support digestion, and help reduce the risk of cavities when eaten in moderation.
How to give:
• Age 1 to 3 years: Soak 3 to 4 raisins in water overnight, mash them before serving.
• Age 4 and above: Give 6 to 8 raisins as a snack or add them to poha, upma, or kheer.
• Always rinse raisins before use to remove surface sugars.
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Safety and Portion Guidelines
• Begin with soaked and mashed dry fruits for toddlers to make digestion easier.
• Avoid giving whole dry fruits to children below 3 to prevent choking.
• Start slow and watch for any signs of allergy.
• Choose plain, unprocessed dry fruits—avoid sugar-coated or salted ones.
• Maintain small daily portions rather than occasional large servings.
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Why Choose Healthyum for Your Kids?
At Healthyum, we take your child’s health seriously. That’s why we offer:
• Handpicked, premium-quality dry fruits with no preservatives
• Lab-tested for purity and freshness
• No added sugar or salt
• Free delivery across India
• Affordable rates with wholesale value
Every dry fruit from Healthyum is packed with care and quality to ensure your child gets the best.
DOWNLOAD THE HEALTHYUM APP OR VISIT OUR WEBSITE www.healthyum.in
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