Almonds for Children - Benefits and Side Effects

Almonds are a nutritious and delicious snack that are often referred to as "brain food" for children. They are a rich source of nutrients and can help support a child's healthy growth and development. In this blog, we will discuss the benefits and side effects of almonds for children.

Nutritional Value of Almonds

The nutritional values of almonds per 100 grams:

• Calories: 579
• Protein: 21.1 g
• Fat: 49.9 g (Saturated Fat: 3.7 g, Monounsaturated Fat: 31.6 g, Polyunsaturated Fat: 12.4 g)
• Carbohydrates: 21.6 g (Dietary Fiber: 12.5 g, Sugars: 3.9 g)
• Vitamins: Vitamin E (24.2 mg), Riboflavin (0.3 mg), Niacin (3.4 mg), Thiamin (0.2 mg), Vitamin B6 (0.1 mg), Folate (50 µg), and Pantothenic acid (0.5 mg).
• Minerals: Calcium (269 mg), Iron (3.7 mg), Magnesium (270 mg), Phosphorus (481 mg), Potassium (733 mg), Zinc (3.1 mg), Copper (1.0 mg), and Manganese (2.3 mg).

Health Benefits of Almonds for Kids

1. Healthy Brain Development: Almonds are rich in riboflavin and L-carnitine which support your child's brain development, memory, and nervous system.
2. Dermatological Problems: Almonds can help manage dry skin and other skin problems. Almond oil is often recommended for newborns to promote healthy bones and skin.
3. Bone Health: Almonds are a good source of phosphorus that supports bone and teeth health, increases longevity, and protects against osteoporosis.
4. Immune System Boost: Almonds contain iron and protein that are crucial to healthy immune system function, helping children grow and develop well.
5. Optimal Body Weight: Unsweetened almond milk keeps children's appetites in check, preventing overeating and helping maintain a healthy weight.
6. Increased Energy Levels: Almonds with honey provide manganese and riboflavin to keep metabolism operating properly, resulting in energy production.
7. Heart Health: Almonds contain unsaturated fats, protein, folic acid, and potassium which play a crucial role in maintaining a healthy heart.
8. Good for Eyes: Almonds are full of vitamin A, essential for your child’s eye function.
9. Cancer Prevention: Almonds are rich in vitamin E, flavonoids, and high fiber content which reduce the risk of colon and breast cancer.
10. Constipation Relief: The high fiber content in almonds prevents constipation, a common problem in children.
11. Blood Pressure Maintenance: Almonds contain high levels of sodium and potassium, helping maintain blood pressure and prevent fluctuations.
12. Blood Sugar Regulation: Almonds slow the absorption of sugar and carbohydrates, regulating and stabilizing blood sugar levels.
13. Inflammation Reduction: Almonds have strong anti-inflammatory properties that protect the body from injury, bacteria, and promote healthy aging.
14. Lower Cholesterol: Almonds are an excellent source of vitamin E which lowers the risk of cholesterol by preventing cells from being clogged by cholesterol build-up.
15. Good for Nervous System: Almonds contain magnesium, which is good for the nervous system and helps develop a healthy metabolism.
16. Good for Hair: Almond oil is essential for treating hair problems, preventing hair loss, grey hair, and promoting hair growth.
17. Increased Mental Alertness: Almonds provide an excellent amount of potassium which increases the number of electrolytes in the body, giving more energy and mental alertness.
18. Anemia Prevention: Almonds contain copper, iron, and vitamins that help produce more hemoglobin to prevent anemia.

Side Effects of Almonds for Kids

Separated from almonds benefits, parents should also be aware of some of their side effects-

• Bleeding and Blood Clotting Problems: Excessive consumption of almonds, which are rich in Vitamin E, can cause blood clots and bleeding problems.
• Digestive Problems: Overconsumption of almonds may lead to bloating, diarrhea, and upset stomach.
• Decreased Nutrient Absorption: High levels of fiber in almonds may cause problems with nutrient absorption.
• Allergies: Almonds are a common allergen nut that may cause rash and breathing problems for some individuals due to the presence of amandine.
• Kidney Stones: Almonds are high in oxalate, which can lead to kidney stone formation and settlement.
• Poisoning: Some bitter almonds contain hydrocyanic acid (HCN), which can cause cyanide poisoning, leading to suffocation, breathing problems, and even death.

How Can I Include Almonds in My Child’s Diet?

Many ways to include almonds in your child’s diet in form of -

• Raw - convenient snack to stave off hunger in times of need.
• Roasted - used in countless snacks and recipes.
• Milk - Flavourful almond milk makes a good source of calcium and protein.
• Flour - grinding peeled almonds into a fine powder and can be used to make pasta and is also added to many other sweet recipes.
• Oil - for hair or body massage or cooking purposes.

Conclusion

Almonds are rich in essential nutrients that boost immunity, increase brain activity and overall health. Almonds also help frail babies to maintain a steady weight gain and provide them with the necessary energy for all activities.

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