You need to provide kids with healthy and well-balanced foods for their proper growth and development. Various food groups can help improve your kid’s health, like cereals, fresh fruits and vegetables, plant or animal protein sources like chicken, eggs, fish, legumes and more. Dried fruits for kids are also loaded with essential nutrients and are a great source of energy. 

If you are looking for healthy snack options for kids, then opt for dried fruits such as figs, raisins, and apricots that have high nutritional value. Dried fruits are rich in vitamins, minerals, fibre, and also have strong antioxidant properties, as they contain polyphenol. This property combats the risk of several illnesses, is good for the digestive system and improves blood circulation in the body.

What are dried fruits?

Dried fruits come from fresh fruits that have been dried, like dates, prunes, apricots, raisins, almonds, walnuts, pistachios, and cashews.

Here are some nutritional facts about the best dried fruits for children.

  •   Dates - These are rich in vitamins, natural sugars, and proteins. Dates are used in several sweet dishes and can be consumed raw too. This dry fruit variety treats anaemia and provides relief from constipation.
  • Apricots - Fresh apricots are a great source of many essential nutrients such as potassium, fibre, and antioxidant carotenoids. Apricots are a good source of Vitamin E and copper too. They are excellent for the immune system and good for eyes and skin.
  •   Almonds - They are rich in antioxidants and have no calories at all. They are a healthy option to meet your kid’s snacking needs. Almonds can combat respiratory issues and are good for teeth, hair, and skin.  

Are dry fruits healthy?

Dried fruits are always healthy for kids. It’s been observed that the fibre content is much higher in dried fruits as compared to fresh fruits. They are also rich in micronutrients and antioxidants. They contain 3.5 times more vitamins, minerals, and fibres than fresh fruits. It is highly recommended that kids between 5 and 12 years of age have dried fruits daily. Eating these regularly can prevent obesity risks as well. 

Why is it vital to include dried fruits for kids in your child’s diet? Take a look at the fibre percentage present in ¼ cup of dried fruits -

  • Raisins - 2.5 gm
  • Dried apricots - 2.9 gm
  • Prunes -3.1 gm
  • Dried figs - 3.7 gm
  • Dates - 8.0 gm

Amazing health benefits of dry fruits you should know:

As a parent, you should always incorporate dried fruits into the diet of your child. To get the best health benefits, kids should consume dried fruits in the morning. 

Combat the risk of many diseases with dried fruits

Dried fruits are rich in fibres, potassium, and several wellness-promoting plant compounds. These compounds can boost immunity and fight several diseases. The interesting fact is that they can combat cancer too and prevent cancer cells from growing in the body.

Dried fruits also help to keep the tummy healthy. Also, they fight anaemia and increase haemoglobin. Consuming dried fruits will improve bone health too. Daily consumption of dried fruits will surely give a healthy energy boost to your child. 

Dried fruits: A tasty and nutritious treat 

Dried fruits are both healthy and delicious. They are the perfect healthy snacks for kids and also keep them full for a long time. You can choose from different kinds of dry fruits in the market, like almonds, cashews, raisins, dates, figs, and apricots. These can be added to cakes, muffins, shakes, juices, and even salads to make a wholesome meal for your child. So, next time, instead of giving your children candies, offer dried fruits.