Health Benefits of Walnuts for Kids


Walnut is a nut which has a unique taste and which is rich in nutrients that are good for growth and development of children. Let us take a look at some of the important health benefits of walnuts for children.

Walnuts have numerous health benefits. Learn about the benefits of giving walnuts to children.

Walnuts are a rich source of minerals and vitamins. They are great for hair, skin and health. They can be added to salads and other dishes while serving. They are tasty and contain plenty of nutrients. However, walnuts should be consumed in moderation as excessive consumption can cause diarrhoea or other side effects. So, it is also very important to consult your doctor before including it in your child’s diet. Following are some of the health benefits of walnuts for kids.

 In this article

  • Rich Source of Omega-3
  • Source of Energy
  • Magnesium and B-Vitamins
  • Source of Good Fat
  • Good for Hair and Skin
  • Walnut or Akhrot Recipes

Rich Source of Omega-3

Non-vegetarian dishes are a great source of Omega-3 and other fatty oils. However, kids and toddlers, who only eat a vegetarian diet, can be given walnuts in their salads or foods because Omega-3 fatty acids can be found in walnuts and walnut oils. They help in development of brain and are a great substitute for families who do not incorporate fishes and other meats in their meals.

Source of Energy

As we all know, children need a lot of energy. Walnuts supply plenty of energy to the body. Walnuts along with other dry fruits are a fun and filling snack. An evening snack with a combination of dates and walnuts provides adequate energy to kids. Walnuts are a type of super-food and they provide children a boost of energy. They feed the brain and can be included as part of breakfast also.

Magnesium and B-Vitamins

Walnuts contain magnesium and B-Vitamins. In fact, walnuts are a powerhouse of magnesium and B-Vitamins. Adding even a bit of walnuts to your child’s diet can prove to be extremely beneficial. Walnuts contain around 190 calories, so do not feed your child too much of it. Magnesium and B-Vitamins helps in proper functioning of heart and nervous system. Walnuts contain several types of B-Vitamins. Magnesium and B-Vitamins help children feel energetic.

Source of Good Fat

Walnuts are a source of good fats. They contain polyunsaturated fat (PUFA) which are supposed to be healthy and also contain monounsaturated fats (MUFAs). They lower the amount of bad cholesterol in the body and reduce the chances of your kid developing heart related ailments later on in life. Along with your kid, you can also pop in a handful of walnuts to your dishes.

Good for Hair and Skin

Walnuts help to keep your child’s hair lustrous and shiny. They keep your child’s skin healthy. They contain biotin which is very good for the hair. Biotin strengthens the hair roots, reduces hair fall and improves hair growth. Regularly applying walnut oil on the hair improves quality of hair. Applying walnut oil on children’s head improves hair growth and keeps children’s hair healthy. Walnut nourishes skin as well. Eating walnut keeps the skin smooth and protects the hair follicles.

Walnut or Akhrot Recipes

Walnut or Akhrot halwa can be prepared in the winter as it helps to keep the body warm. You can use raw, ghee and sugar along with cardamom to prepare a delicious and tasty halwa. You can also prepare walnut barfi for kids. Along with being tasty, walnut halwa is healthy as well. It can be prepared during auspicious occasions and festivals like Holi, Raksha Bandhan, Diwali, etc. You can serve it as a desert so that the kids and family really enjoy it. Walnuts can also be added in Kheer, cakes and muffins.

Thus listed above are a few benefits of walnuts for children. It is said that eating walnuts improves memory function as well. Walnuts also contain anti-inflammatory properties which are very useful. Walnuts contain strong anti-oxidant properties.

You can use walnuts in your children’s foods. They are also used in various chocolates and ice-creams. Thus, you can see that walnuts are a rich source of vitamins. Add them to your child’s diet to make him or her healthy.


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