Walnuts for children
One of the main problems of young parents is the moment of introduction of dried fruits and walnuts into the diet of children. Solids are not always easily absorbed by the baby’s digestive system and can cause digestive problems. It is important to introduce these products into the diet gradually, paying attention even to small nuances, properties and contraindications.
Nutritional Information of Walnuts
Walnut fruits have a nutritional value of 654 kcal per 100 g of product and contain the following components:
|proteins - 15.2 g||lipids - 65.2 g|
|carbohydrates - 13.7 g||fiber - 6.7 g|
|sugar - 2.6 g||calcium (Ca) - 98 mg|
|iron (Fe) - 2.9 mg||magnesium (Mg) - 158 mg|
|phosphorus (P) - 346 mg||potassium (K) - 441 mg|
|sodium (Na) - 2 mg||zinc (Zn) - 3 mg|
|Vitamin C - 1.3 mg||thiamine - 0.34 mg|
|niacin - 1.12 mg||folate - 98 mcg|
|Vitamin A - 20 IU||Vitamin E - 0.7 mg|
Properties for the body of children
Walnuts contain a wide range of nutrients. The fruits contain amino acids that benefit the children's body.
Did you know? Walnuts — some of the oldest wood products. First mention of them date back to 10,000 BC
What are useful
- Walnut fruits contain many nutrients, vitamins and minerals that are responsible for the work of the internal systems of the child’s body:
- Wood products are rich in omega-3 fatty acids. They help maintain normal blood pressure in children, help maintain a healthy cardiovascular system, and increase brain cell activity.
- The minerals found in nuts are very important for the rapid growth of a child’s bones.
- Vitamins (A, C, E and K), which are part of the walnut fruit, directly affect growth, strengthen the immune system, stimulate metabolic activity.
- Magnesium prevents the risk of type 2 diabetes.
- Potassium (K) and sodium (Na) regulate electrolyte balance.
- Iron regulates the production of hemoglobin.
- Phosphorus improves digestion, accelerates cell recovery and protein production.
- Vitamins B1 and B6, which are contained in the kernels of a walnut tree. necessary for the development of brain tissue and strengthening the nervous system of the child.
- Polyunsaturated and monounsaturated fats help lower cholesterol and the risk of heart disease.
- A wood product helps maintain healthy hair because it contains large amounts of biotin.
- The strong antioxidant properties of walnut fruits help the child's body get rid of toxic substances and free radicals.
Harm and contraindications
Like any food, walnuts can cause side effects in children. After introducing nuts into the diet, babies may experience eczema or an allergic reaction. The latter ranges from minor irritation to life-threatening anaphylaxis.
- Urgently need to contact a pediatrician if, after eating nuts, the child has the following signs of allergy:
- sudden runny nose or wheezing cough;
- swelling of the lips and face;
- itchy eyes.
Do not give kernels to children who are prone to frequent migraines, because tyramine, which is part of the nuts, can cause an attack of a headache. In children under two years of age, problems with the digestive tract are very common. After eating nuts, the problem can worsen: they contain a large amount of fiber, which is digested in the baby’s stomach.
Important! It may be difficult for a child who has not yet formed all his teeth to gnaw and swallow a dried core.Since walnuts are much larger than other species, there is a high risk of suffocation by them in children under 7 years of age.
At what age can I give
Most pediatricians recommend abandoning the use of nut kernels until the child reaches the age of one. Some doctors even advise you to add nuts to the diet of children only after they reach 3 years, since this is a strong allergen.
How often and how many times a day to give
Children from the age of 3 years need a lot of energy, because their activity is constantly increasing. Walnuts can be an excellent source of energy for the baby, and melatonin, which is part of them, will additionally help regulate sleep.
Important! Walnut consumption in volume 4-5 cores per day during pregnancy is extremely beneficial for a growing fetus.
Children from 3 to 5 years old can be given no more than 50 g of walnut kernels 1-2 times a week or 3-4 fruits every day. Baby aged aboutt 5 to 10 years can already eat 5 cores walnut daily.
How to choose nuts
The walnut has a hard shell and a sweet-tasting kernel. In appearance, it looks like a tiny brain. It is most convenient to buy a product that has already been peeled off, but you need to keep in mind that in this form nuts quickly begin to bitter.
Did you know? Americans spend almost $800 million per year for peanut butter.
It is worth buying fruits of a round shape, a light shade and without signs of mold. Shelled fruits should break easily and not be wet. The nuts that grew on the sunny side of the tree are distinguished by their dark color and rich taste. If you shook an inshell nut and heard that the kernel rattles and moves freely inside, it means that the fruit is old and begins to dry. It is better to refuse to purchase such a product.
Recommendations for use
Finely chopped nuts can be added to yoghurts, salads or desserts. Pediatricians recommend combining them with milk flakes, cereal or cereal for breakfast. During prolonged heat treatment (it does not matter, at work or at home), walnuts lose their beneficial properties. Therefore, nutritionists advise either drying them at high temperature for 3-5 minutes, or eating them raw.
Nuts are a natural source of nutrients that helps the baby’s body grow and develop normally. Toddlers and teens who eat nuts without deviating from healthy eating habits will not suffer from overweight or side effects. Parents need to monitor the doses of fruit consumption, successfully combining them in dishes that are beneficial for the child's body.