Eat Right: 5 must-have nuts to incorporate into a growing child’s diet

Editor’s Note: Giving your child a well-balanced meal is a must for overall development and growth. Eating different foods gives the body the nutrients it needs to be healthy and provide energy. This is part 1 of the series

Nutrition plays an important role in the development of children’s brains. It helps in increasing concentration and therefore better learning. A balanced diet must comprise vitamins, minerals, and antioxidants besides carbs, fats, and proteins. Parents should give their kids a diet for their overall growth and development.

Alumni of Apeejay School, Saket, Nishtha Raj, nutritionist and dietician by profession with HealthifyMe said that it is advisable to include nuts like walnuts, cashews, and almonds in a child’s daily diet. These are rich in Omega-3 fatty acids that are good for the overall development of the child including the brain.

But these should be eaten in moderation, she recommends. “Nuts heat the body and can induce sweating in kids. Hence, these must be given in moderation. Also, it is important to combine these with protein and antioxidants. A combination of nuts, proteins, and antioxidants is the perfect food for any growing child,” Raj explained.

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“A growing child needs a bit of all food categories. An alternative could be mixing all the nuts and seeds and encouraging the child to eat these whenever hunger strikes”

–Nishtha Raj, Nutritionist/dietician, HealthifyMe

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When we talk about nutrition for a child, there is a need to look at the overall picture rather than just one aspect of food. “A growing child needs a bit of all food categories. An alternative could be mixing all the nuts and seeds and encouraging the child to eat these whenever hunger strikes. These can help the child during exam time as well when he/she has to concentrate and memorise,” Raj opined.

Nutritionist Lakshita Jain a clinical dietician and founder of the health clinic Nutr has a slightly different take and said that for growing kids and students, parents must incorporate five nuts namely: Walnuts, pistachio, cashews, almonds, and pine nuts.

“We all know that the walnut looks like a brain. So, it is an obvious nut to add to a child’s daily diet. When we talk about brain development in children, it always boils down to Omega-3 fatty acids. Any food rich in Omega-3 is perfect for brain development,” Jain said.

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“For growing kids and students, parents must incorporate five nuts namely: Walnuts, pistachio, cashews, almonds, and pine nuts”

–Lakshita Jain, clinical dietician and founder of Nutr

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Almonds are yet another category of nuts that are excellent for the brain. We have heard our elders say: Bhool gaye? Badam nahin khaye? Our grandmothers always insisted that we eat at least five almonds every day to boost memory; a tradition that has carried on in a lot of homes even today.

“The third nut that parents must give to their wards is pistachios. As the child grows, he/she goes through a lot of physical as well as mental changes. Pistachios help the child as he/she grows,” Jain opined.

Then comes cashews. She said this is one of the most underrated nuts and very little talked about. Did you know that cashews have the perfect balance of vitamins and minerals? “While some nuts may be high in vitamins, they are low in minerals, but cashews have the best combination of minerals and vitamins,” Jain said.

Another nut that falls under the brain food category is pine nuts. “Very few people know and understand the role these nuts play in a child’s brain development. The good part is that most Indian households have these five nuts readily available. If one is looking for fancier options, there is hazelnut and macadamia,” Jain recommended.

What should be the daily requirement of these nuts?

According to Jain, if given separately: Almonds (five-10); pistachios (five); walnuts (whole); cashews (five), and pine nuts (five-10). “However, if the parent notices sweating in the child, the number of almonds and cashews can be increased and walnuts be eliminated. While the nuts can be consumed year-round but in summer, there is more sweating so parents can concentrate on giving their child only two nuts at a time – almonds and cashews. It all depends on how the child reacts to eating these,” Jain said in conclusion.