4 Amazing Health Benefits Of Dry Fruits For Kids

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Dry fruits for kids are the perfect way to provide them with multiple vitamins, minerals, and good fatty acids. The nutritional content of dry fruits aids in the physical and mental development of children.

However, some children may find it difficult to chew dry fruits. In such cases, you can grind them to a fine powder and serve it as is or mixed in a health drink. Additionally, this step would help you avoid any choking hazards.

Read this post to learn more about the health benefits of dry fruits and what nutrients they may add to your child’s diet.

Different Dry Fruits Beneficial For Your Kid’s Health

Healthy dry fruit options for kids

Image: iStock

There are different types of dry fruits available in the market. Some of them taste sweet while some have a nutty flavor. Here are some dry fruits you can safely add to your kid’s meal plans:

  • Almonds: The dry fruit is a rich source of dietary fiber, magnesium, iron, and calcium. It contains a high proportion of monounsaturated fats that help to lower the blood cholesterol levels and prevent potential cardiovascular problems. Almonds are also rich in protein and can boost your kid’s growth during these crucial years. The healthy nuts will keep your kid’s tummy full and prevent him from snacking on junk food. It will also help to keep the threat of childhood obesity at bay. The vitamin E in these tasty nuts can also give your kid a radiant skin (1)
  • Raisins: These are essentially the sun-dried form of grapes. The high sugar content in raisins can take care of the energy requirements and hunger pangs of your hyperactive kid. Raisins are a storehouse of minerals like Magnesium, Phosphorus, Potassium, Iron, Copper, and Manganese. Consuming this tangy dry fruit on a regular basis can help prevent anemia and protect your growing kid’s bone health (2).
  • Walnuts: The crunchy and delicious dry fruit contains a high proportion of essential omega 3 fatty acids, which help fight LDL and boost the cardiac health of your kid. It also helps prevent metabolic disorders like diabetes and cancer. Walnut termed as ‘brain food’ is helpful in safeguarding the brain development of your kid. It is a must-have for your kid as it is a rich source of Vitamins B1, B2, B6, and folic acid. It also contains minerals like manganese, copper, magnesium, zinc, phosphorus, iron, calcium, and potassium (3).
  • Cashews: These delicious nuts are replete with essential nutrients like manganese, copper, magnesium, zinc, and phosphorus. Adding it to your kid’s diet will ensure he has strong and healthy bones.
Quick fact
Six dried figs can provide about 125 calories and good amounts of magnesium, potassium, calcium, iron, and vitamin K (6).

Health Benefits Of Dry Fruits For Kids

Eating nuts can boost your kid’s health in the following ways:

  1. Aids Digestion: Dry fruits are rich in dietary fiber. Consuming it can boost your kid’s digestion. It can help to regulate his bowel movement, fight constipation and end his toilet ordeal every morning.
Dry fruits for kids aid in better digestion

Image: iStock

  1. Protects Cardiovascular Health: Adding dry fruits to your kid’s daily breakfast menu is a tasty way to boost his heart health. The crunchy nuts are rich in healthy fats and help to fight bad cholesterol. Most dry fruits are also a rich source of potassium that helps keep blood pressure in check and prevent stroke.
  1. Prevents Anemia: Dry fruits are an important source of iron. Letting your kid snack on a bowl of assorted nuts can boost his hemoglobin levels. It will help in keeping the threat of anemia at bay and let your kid enjoy good health and development.
  1. Maintains Healthy Bones: Munching on nuts can provide your kid his daily dose of essential minerals like magnesium and phosphorus. Both these nutrients play a vital role in maintaining his bone density and protecting him from dental problems, osteoporosis, etc.
Quick tip
Add powdered nuts and dried fruits to dishes such as porridge, pancakes, or cookies. Alternatively, mix the powder into milk to prepare a nutritious drink for children.
Nuts help prevent dental problems in kids

Image: iStock

Frequently Asked Questions

1. How much dry fruit should kids eat?

Children should eat 1/4th cup of dry fruits daily and other fruits and their daily nutrition (4).

2. When can kids eat nuts?

Children can start eating nuts when they start their solid food diet at six months in grounded or paste form to prevent choking (5).

Dry fruits make a healthy, nutritious snack option for children. Regular consumption of dry fruits could benefit your child, from maintaining heart health, bone health, brain development to preventing anemia and boosting immunity. You can allow your children to munch on various dry fruits such as almonds, raisins, and walnuts, and you may try making different recipes so they can eat them without a second thought.


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Benefits of almonds.
  2. J Higgs, E Derbyshire, and K Styles; Nutrition and osteoporosis prevention for the orthopaedic surgeon.
  3. Shibu M Poulose et al.; (2014); Role of walnuts in maintaining brain health with age.
  4. Fruits and vegetables.
  5. Nuts, health and kids.
  6. Are figs good for you? Get the whole sweet story.
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