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Benefits of Nuts and Seeds during Pregnancy

benefits of nut
| vandana

Pregnancy is a very crucial and beautiful stage in every woman’s life. She requires more nutrition during this time for herself and the developing foetus in the form of protein, good fats, carbohydrates, vitamins, and minerals to complete a balanced diet. During this stage, she starts to take additional care with what she eats and what she doesn’t. One of the healthy foods to eat when pregnant is nuts and seeds. Continue reading to learn how to use nuts and seeds for a healthy pregnancy and health benefits of nut and seeds.

Although it may be tempting to consider those extra calories as a ticket to indulge in unhealthy snacks, nutrition experts advise against doing so as of yet. A reward now and then won’t harm you as long as you consume balanced, healthful meals on a regular basis. But ideally, you want the majority of those extra calories to come from wholesome foods.

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NUTS AND SEEDS DURING PREGNANCY

Nuts and seeds are a powerhouse of nutrition, containing minerals like magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium as well as vitamins like B complex vitamins, C, niacin, folate, and others. When consumed in moderation, they are healthy during pregnancy and can satisfy appetite and cravings. However, it is not advisable to consume a lot of nuts and seeds which may cause some discomforts.

Also check, 12 Foods to avoid for pregnant ladies

HEALTH BENEFITS OF NUT AND SEEDS DURING PREGNANCY

Health benefits of nut and seeds in pregnancy are numerous. They are a powerhouse of nutrition, containing minerals like magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium as well as vitamins like B complex vitamins, C, niacin, folate, and others. Major benefits of nut and seeds include:

1. Good brain power in child: 

In early pregnancy, consumption of nuts and seeds can enhance a child’s cognitive growth. The IQ, memory, and attention/concentration of children whose mothers consume nuts and seeds on a daily basis, during the first trimester of pregnancy are found to be higher than those of their peers whose mothers do not consume nuts throughout pregnancy.

Also check, How to improve child’s memory

2. Regulate blood pressure:

Nuts and seeds are rich sources of potassium, which can improve muscle control and help regulate blood pressure.

Also check, Foods to increase breast milk in lactating women

3. Development of nervous system:

Dry fruits and nuts include magnesium in them, which can aid in your baby’s healthy bone and nerve growth.

Also check, Bone development

4. Essential fatty acids:

Nuts and seeds are generally abundant in fatty acids like omega-3 and omega-6, as well as folic acids, which are essential for neural development. While pregnant, consuming a handful of nuts and seeds can create a buildup of these substances in the foetal brain’s frontal region, improving memory and other cognitive abilities.

Also check, Benefits of omega-3

5. Prevention of asthma:

The lungs and cells of the developing newborn can benefit from the vitamin E found in nuts and seeds. Additionally, this vitamin can control blood sugar and help shield your child from developing asthma and wheezing. 

Also check, Asthma: 7 Foods that help

6. Packhouse of nutrients: 

Seeds such as chia seeds are a rich source of vitamins, minerals, and potent antioxidants that are crucial for a healthy pregnancy. The nutrients calcium, phosphorus, magnesium, manganese, copper, zinc, potassium, and iron are particularly abundant in them.

To ensure appropriate bone development, it’s crucial to consume enough calcium during the last three months of pregnancy. Chia seeds also include boron, manganese, and vitamin A, all of which are essential nutrients for bone health. Chia seeds have almost five times as much calcium per gram as milk.

Also check, Calcium containing foods

7. Prevent iron deficiency: 

Premature birth, low birth weight, insufficient iron reserves, and impaired cognitive and behavioural development are all risks of inadequate iron consumption during pregnancy.

Iron, which is necessary for the growth of the red blood cells that carry oxygen throughout the body, is a mineral that is abundant in seeds such as chia seeds, pumpkin, flax seeds etc. In order to support the mother’s larger blood volume and the growth of the baby’s blood during pregnancy, iron intake must be increased.

Also check, 6 Iron rich foods to prevent iron deficiency in kids

8. Balance blood sugar:  

Because they include a lot of fibre, nuts and seeds can help pregnant women avoid constipation. The high fibre content promotes intestinal health as well as blood sugar management.

Also check, Fibre rich recipes for kids

9. Energy boosters: 

Nuts and seeds can increase energy levels for a longer period of time. A pregnant woman can benefit from the high levels of protein and good fat that are found in nuts and seeds since they promote a long-lasting energy boost and can help battle fatigue throughout the day, especially since a pregnant woman’s energy levels change throughout the course of her pregnancy.

10. Healthy bones and teeth:

Vitamin A, and calcium which are essential for the growth of the baby’s teeth and bones, can be found in large quantities in nuts and seeds.

Also check, What does refined sugar do to kids’ bones?

NUTS AND SEEDS OPTIONS TO EAT DURING PREGNANCY

Nuts:
Seeds: 
  • Pumpkin seeds
  • Chia seeds
  • Sunflower seeds
  • Watermelon seeds
  • Flax seeds

Also check, Benefits of soaking and sprouting of seeds

SERVING SIZE/RECOMMENDED AMOUNT 

How much nuts to eat per day during pregnancy?

During pregnancy, it is advised that you limit your intake of nuts and seeds to no more than 100 grams per day. For example, you could consume four to seven almond pieces, around four walnut halves, few seeds and roughly eight pistachios at once. 

Also check, Best nuts and seeds for protein

SIDE EFFECTS

Nuts and seeds are entirely healthy to eat during pregnancy when consumed in moderation. However, if you consume them excessively, you could have health issues like diarrhoea, gastrointestinal discomfort, bloating, and excessive weight gain.

Also check, Smart ways for postpartum weight loss

PRECAUTIONS TO BE TAKEN:

There are a number of benefits of nut and seeds if you take some precautions before and after buying them.

  • Buy nuts and seeds in pure form from a good and known vendor.
  • Check for insects and bugs before buying
  • Immediately transfer to an airtight container once you purchase 
  • Try to purchase preservative free and organic nuts and seeds.

Also check, 10 Superfoods for healthiest postpartum diet

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Pica in Kids

EATING DISORDER TYPES
| Srilekha

Have you spotted your child snacking on a piece of chalk?  Does he often like to eat non-edibles like sand, mud, wood, brick dust or more alike ones? If yes, this can be an indication for “PICA”. In simple terms “Eating disorder types”. Children with a pica eating disorder experience developmental delays and digestive issues. This condition can affect the infant and their development if it continues for a prolonged period of time. Continue reading to know tips and foods that can help kids to overcome this eating disorder.

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What exactly is Pica?

Pica is a types of eating disorder or habit of eating non-food items such as bricks, stones, soap, paper, soil, etc. It arises in kids who genuinely begin to view the world via their mouths. They often love to taste the weirdest of the things possible and always hold the hunger more often for the non-edibles!

Also, check Foods to fight the Iron deficiency

How common is it in kids?

Pica is very common and can happen to anyone at any age. Moreover it happens in the young kids especially under 6 years of age. 10% to 30% of young children aged 1 to 6 are affected by the disorder, which is more prevalent in youngsters. Children and adults with intellectual and developmental problems are also susceptible to it.

Also, check What are some easy sources of protein for kids?

CAUSES OF THIS TYPES OF EATING DISORDER:

Its causes include:

  • Malnutrition or hunger. Non-food items might contribute to a feeling of fullness.
  • Deficiency of minerals like calcium and zinc might act as a trigger for these crazy cravings.
  • Developmental disorders like Autism, ADHD or other intellectual disabilities
  • Obsessive-compulsive disorder, also referred to as OCD.
  • Brain Injury
  • For grabbing attention
  • Stress: Children who have experienced abuse or neglect or those who live in poverty frequently exhibit pica.

Also, check Importance of different vitamins for kids

How to know if the child has Pica?

If the non-edible consumption habit continues for a month or more, then it more likely can stand as a strong indication of Pica. 

Some of its symptoms include:

  • Abdominal pain
  • Stool with blood in it (which may be a sign of an ulcer that developed from eating nonfood items)
  • Issues with the Bowel movement (Constipation and Diarrhea)
  • Lead toxicity (from eating paint chips that contain lead)
  • Teeth breakage (Chewing hard objects)
  • Gum infections (unhygienic nature of the non-edibles)
  • Intestinal blockages or tears

Also, check Types of Eating Disorder in children

How can it be diagnosed?

There’s no such specific test for diagnosing Pica. But some tests can be just indicative about it. Doctors could also:

  • Check for anemia and other issues with nutrition
  • Test for blood lead levels.
  • Test one’s stool for parasites.
  • Order X-rays or other imaging tests to determine what the child consumed or to search for gastrointestinal issues such a block
How is Pica treated?
1. Talk to the child:

Try to get in conversation with your child about what exactly he loves in any particular non-edible that he often gets it into his mouth. With this, we can get to know the depth of that particular behavior and we may probably offer him some other edible to munch upon. For eg: If a child feeds upon chalk, it may be due to calcium deficiency. So you can instead provide a calcium tablet to him or her.

2. Visual alarms: 

Pictures or images can be used as visual alarms to make the child aware about the consequences of non-edible consumption. Similarly we can show them images of edible food that are beneficial for keeping them healthy. For eg: You can stick images of Sand, chalk and other non-edibles with a red cross mark upon them and also write “Do not Eat” in bold letters. This will help the child to make wise choices upon what to put in the mouth and what not to.

3. Medical assistance:

Doctors can assist parents in managing and halting behavior connected to pica. For instance, they can collaborate with parents to find strategies for keeping kids away from the non-food items they consume. They can advise installing high shelving and childproof locks to keep things out of reach.

Some children with pica require assistance from a psychologist or other mental health expert. Medications may also be prescribed by doctors if these treatments are ineffective.

What type of foods may help?

Some essential foods includes:

1. Nuts:

Numerous minerals can be found in nuts, especially magnesium, zinc, manganese, copper, selenium, and phosphorus are abundant. Dealing with mineral deficiency can be aided by this. Almonds, cashews, and Brazil nuts are among the nut varieties with the highest magnesium content. 

Also, check Best Nuts and Seeds

2. Seeds:

Magnesium is found in abundance in several seeds, including chia, flax, and pumpkin seeds. Zinc, a mineral found in pumpkin seeds, aids the immune system in battling infections and viruses. Additionally a great supply of phosphorus are pumpkin seeds.

3. Cruciferous vegetables:

Sulphur, a mineral required for cellular activity, DNA synthesis, and detoxification, is particularly abundant in cruciferous vegetables, such as broccoli, kale, cabbage, and watercress. Cruciferous vegetables are a good source of calcium, magnesium, potassium, manganese, and many other minerals in addition to sulphur.

4. Beetroot:

One of the best ways to raise hemoglobin levels is using beetroot. According to studies, children who consume 500ml of beet juice daily may experience less anaemia. In addition to being high in B vitamins, iron, manganese, copper, magnesium, and potassium, beets also contain betalains, a group of antioxidants that reduces inflammation and free radicals in the body. It promotes healthy digestion, immune system development, and blood circulation. So also it can improve the vitamin deficiencies. 

Also, check 8 Common Nutritional Deficiencies in children

5. Bitter gourd:

It is one of the foods high in iron for children. Vitamins and minerals are abundant in bitter gourds. Additionally, it contains a lot of iron and other essential elements including magnesium, potassium, and vitamins A and C. It also contains a lot of calcium in addition to vitamins A and C. The bitter gourd has a variety of anti-inflammatory and antioxidant properties. Thus with richness of minerals, it can help in improving mineral deficiency.

6. Sprouted black Chana:

One of the best sources of iron for vegetarians is soaked black chana. It contributes to raising haemoglobin levels. Sprouts are high in fibre, enzymes, protein, and other micronutrients while being low in calories. Black Chana also contains a variety of phytochemicals, such as iron, phosphate, chloride, flavonoids, proteins, amino acids, and carbohydrates.

7. Black pepper:

A study found that black pepper is effective in curing anaemia. Additionally, it is a fantastic source of manganese and vitamin K. According to studies, it is also high in dietary fibre, calcium, iron, zinc, copper, and chromium. Furthermore, it contains a variety of nutrients that are good for your health, including flavonoids, terpenes, tannins, and alkaloids.

8. Tapioca Starch:

Delicious starch extract called tapioca comes from the cassava plant. Tapioca, which is high in dietary fibre, aids in constipation and digestion. Constipation, bloating, and intestinal pain can all be avoided thanks to fibre’s ability to bulk up the stool and aid in its passage through the digestive system. It also contains a lot of protein, calcium, iron, and vitamin K, all of which are essential for children’s healthy development.

Also, check 8 Tips to improve academic performance in kids

9. Sprouted Moth Bean:

It has high nutritional content. Rich source of protein, carbohydrates, calcium, Iron, potassium, magnesium and B vitamins; it should be a part of your daily diet plan. However, Soaking and sprouting increases its nutritional value and makes it more digestible.

10. Ashwangandha:

The herb Ashwagandha is rich in key vitamins and minerals as well as other necessary components. Among the nutrients found in this plant include calcium, iron, and vitamin C. So also it helps in improving brain cognitive functioning that may also help in tackling Pica.

Along with the proper treatment, these are some of the types of foods that can be consumed to overcome the nutritional deficiencies and get over this type of eating disorder – Pica!

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6 Best foods for digestion and constipation in kids

| Shilpi

Constipation is a common problem in kids of all ages. Almost 1 out of 20 children is fighting with this. It is a condition when bowel movement becomes less frequent and stool becomes difficult to pass, which can cause pain and discomfort. food rich in fiber can help in constipation. Every child has different bowel patterns; some children have bowel movement 1 to 2 times a day, while other children go once in two to three days. Constipation is not just about how often your baby poops, but it’s also about how difficult it is for your baby to poop. As long as your child is healthy and passes normal stool without any pain or discomfort, having a bowel movement every third day is normal.

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What is Digestion & why is it important for overall health?

Child’s gut is responsible for the child’s overall health and is connected to the child’s immune system, mood, mental health and body functioning.  Most of the diseases emerge in the gut, which is a component of a child’s digestive system.  Digestive tract plays a vital role in our body, as it is responsible for absorbing nutrients and eliminating waste. Digestion means breaking down food into nutrients, which is further used by the body for energy, growth and cell repair. If you want to set your child up for a lifetime of good health, it is essential to flourish the child’s digestive system with healthy bacteria.  Symptoms of digestive problems include diarrhea, vomiting, stomach pain, bloating, gas which negatively affects your child’s growth and development. In this article, you will learn about 6 best foods for digestion and constipation in kids.

Also check, How to boost immunity in kids?

Preventive measures to improve the digestive system of kids:

  • Introducing small meals
  • Chewing food slowly and carefully
  • Fibre rich seasonal fruits and vegetables
  • Intake of plenty of water to cleanse child’s digestive system
  • Enough sleep helps to rejuvenate the child’s digestive system (Which foods help to sleep well?)
  • Reduced processed foods

What is constipation?

Constipation is a common problem in kids of all ages. Almost 1 out of 20 children is fighting with this. It is a condition when bowel movement becomes less frequent and stool becomes difficult to pass, which can cause pain and discomfort. Food rich in fiber can help in constipation. Every child has different bowel patterns; some children have bowel movement 1 to 2 times a day, while other children go once in two to three days. Constipation is not just about how often your baby poops, but it’s also about how difficult it is for your baby to poop (hard stool or hard potty). As long as your child is healthy and passes normal stool without any pain or discomfort, having a bowel movement every third day is normal.

Symptoms of constipation in babies:

  1. Less than three bowel movement per week
  2. Stool that is dry, hard and difficult to pass
  3. Crying during bowel movement
  4. Abdominal pain
  5. Loss of appetite
  6. Feeling of bloating or uncomfortable
  7. Holding behavior such as crossing legs, clenching teeth, refusing to sit on the toilet, turning red in the face
  8. Trace of liquid stool in your child’s underwear
  9. Blood on the surface of hard stool

6 Best foods for Digestion & Constipation in kids:

Almonds:

Almonds are one of the best foods for digestion as they are rich in vitamin E and fiber, which promotes digestive health by increasing good bacteria in the gut. Each one ounce of almonds contains 4 grams of fiber and is also packed with healthy fats and protein. Hence, almonds are one of the best foods for digestion. Kids having constipation is very common nowadays primarily due to the food choices being high in sugar and sodium. 50% of any quantity of Almond is just fibre which helps in relieving constipation.

Also check, What are some brain foods for kids?

Cashews:

Cashews are good source of fibre which aids in better digestion. Some research suggests that consuming whole, raw cashews benefits in weight loss too since only 70% fat of the nut is absorbed by the body and the rest is excreted with fibre. However excessive consumption may cause bloating.

Hazelnuts:

Hazelnuts are high in vitamin E, protein, healthy fat and dietary fiber which supports healthy bowel movements and prevents constipation. One ounce of hazelnuts contains around 2.7grams of your daily requirement of fiber. Therefore, hazelnuts are one of the best foods for digestion.

Seeds: 

Seeds like pumpkin, melon and sunflower are are also healthy foods for digestion. They are high in fat, mono and poly-unsaturated fats, Vitamin E, antioxidants, magnesium, zinc, potassium, and vitamin K. Pumpkin seeds solve dietary deficiencies, while sunflower and melon seeds boost metabolism and aids in digestion. Melon seeds are also a good source of zinc and it helps to boost our immunity, helps in digestion and overall growth and development. Sabja seeds and Chia seed benefits in treating digestion issues too, as both of them are high in fiber.

Herbs:

Since time immemorial, herbs like ashwagandha, mulethi, turmeric, shallaki, and brahmi have been shown to aid in various health benefits. Ashwagandha and Mulethi aid digestion and nutrition absorption and encourage the growth of healthy bacteria in the intestine. Brahmi and turmeric also helps to keep digestive issues at bay. Shallaki or Boswellia serrata has strong anti-inflammatory properties which helps to fight against inflammatory disorders of the digestive tract including Crohn’s disease, ulcerative colitis etc.

Antioxidants – Vitamin E and rosemary extract:

Antioxidants, such as vitamin E, help to keep cells healthy by fighting free radicals. Rosemary extract is high in iron, calcium, vitamins A, C, and B6, and is commonly used to treat digestive issues and a lack of appetite. Antioxidants can be found in a variety of foods, including vegetables, fruits, whole grains, nuts, seeds, and herbs and spices.

Also check, How Makhana or lotus seeds can help with digestion?

SCIENTIFIC RESEARCH ON INGREDIENTS FOR Proper Digestion:

Turmeric/Curcumin: There is proven scientific research that supports how turmeric helps to promote digestive disorders. Read here:

Licorice/Mulethi/ Glycyrrhiza glabra: Here you can read the scientific study on how licorice helps in digestive health.

Nuts: Scientific research shows that high fiber content in nuts helps to prevent constipation. Read here.

Foods to avoid

Refined sugar: Excess sugar intake could affect digestion and digestive system, especially those with irritable bowel syndrome. Moreover, sugar damages the protein in our body, resulting in ageing of organs, which further compromises immunity, growth and functioning. Greatest source of sugar in the average kid’s diet are sugary snacks and beverages like cookies, cakes, candies, fruit juice, soda, and sports drinks. Everything that the child picks up to eat today has strains of added sugar in some form or the other.

Preservatives: Preservatives are linked with many health issues like gut health and inflammatory bowel disorders. Most of the packaged food companies are adding artificial preservatives to delay spoilage and contamination in foods.  Artificial preservatives such as nitrates, benzoates, sulfites, sorbates, parabens, formaldehyde, BHT, BHA and several others can cause serious health hazards such as hypersensitivity, allergy, asthma, hyperactivity, neurological damage.

Refined oil: The high temperature involved in the refining process removes all the natural and beneficial substances from the oil, which is not good for the digestive as well as respiratory health and ultimately affects your overall growth.

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Easy source of Protein for kids

| Vandita

Adding high-quality source of protein for kids can be challenging especially when the child does not eat meat. Kids aside, adults also face deficiency of protein in their daily diets. According to the Protein Consumption in the Diet of Adult Indians Survey, 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were protein-deficient.

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption enables that.

Signs of Protein Deficiency

One of the most common signs of not getting enough high-quality protein food for kids is swelling in any body part. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair nails, lower immunity and also compromised or delayed physical growth.

The suggested intake of protein is decided at 0.8 gm per kg of body weight. It can be helpful to include a high-quality protein food for kids in most meals and snacks to help children achieve the daily recommended intake of protein. It is even better to give protein in kids preferred food formats like chocolate covered nuts (recipe), lentil wraps (recipe), pizza (recipe), chocolate spreads (check here) and others.

protein in food WHICH IS VEGETARIAN:
  • Nuts & Seeds:
  • Consuming protein though nuts can be the easiest form of consumption. Peanuts, Almond and Pista (what are their benefits?) are higher in protein than other nuts. 20g of these nuts or 1 tablespoon of nut butter spread can be enough for 7g of protein.
  • Pumpkin seed is the highest source of protein with 7g protein in just a spoon of seed powder.
  • Mixing this in the batter or dough is an easy way to feed nutrition to kids in their favourite formats. (How to feed DAILY NUTRITION of 6g protein easily)
  • Lentils & Beans:
  • All types of dried beans, lentils, split beans are great sources of protein. They can be cooked to consume directly, or sprouted (why sprout?) or made into a batter for wraps (recipe for lentil wrap or lentil soup). These can also be boiled and added to the dough (along with the water).
  • It is necessary to soak these before cooking. Soaking (why soak?)breaks down the phytic acid which makes it easy for the body to absorb all the nutrients and also digest the food better.
  • A cup of cooked lentil can give roughly 18g of protein which is around 50-60% of the child’s daily requirement. This is a great source of protein in food which is vegetarian.
  • Dairy: Dairy and its products are a great source of protein and hence a good option to be added in the list of natural, high-quality protein food for kids. It can be consumed directly, or mixed with nut powder or, flavoured with fruits. Some dairy products like cheese (which cheese is better?) can be consumed raw or with pizza and wraps. Together the meal will be rich in protein. In addition to protein, milk and milk products provide other essential vitamins and minerals for child growth, including calcium and vitamin D. Milk helps to balance the nutrition in your kids’ meals. When you pair your kids’ meals with an 8-ounce glass of milk, you can help them reach their daily recommended value for protein, calcium and vitamin D. 
NON-DAIRY PROTEIN IN FOOD ITEMS

For those who are off dairy, soy or nut is a good source of protein milk. Tofu is a great alternative for added protein (tofu wrap recipe). It is although less preferable to consume nuts or soy or oats in protein milk form after filtering out all the fibre.

If your child is not a fussy eater then other sources of high quality protein can be spinach, cauliflower, broccoli etc which can be grated or pureed and added to whole-wheat or multi-grain dough to make bread/ roti/ pizza or batter for wraps/ pancake/ cheela/ dosa (Check all protein recipes).

Recipe for Cauliflower Pizza

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Check more healthy recipes loved by kids.

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Best Nuts and Seeds for Protein

| Shilpi

The Protein Consumption in the Diet of Adult Indians Survey, a pan India survey stated that 9 out of 10 Indians consumed less than adequate proteins daily. 91% of the vegetarians and 85% of the non-vegetarians were consuming less food with protein. A typical-Indian meal served in homes of north or south or central India are most often protein deficient. Let’s see which foods are good source of protein and which are the best nuts and seeds for protein?

Chat on WhatsApp

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

What is protein?

Protein is considered the body’s building block and repair agent. It’s also integral in forming enzymes and hormones in the body. From digestion to immunity, from hair to nails, everything requires protein. The suggested intake of protein is decided at 0.8 gm per kg of body weight. For athletes or kids in active sports, few studies state that it is best to eat protein within 30 minutes of exercise. This is the period when most muscle formation or muscle repair happens, and timely protein consumption of foods with protein for kids enables that.

Also check, Easy ways to add protein to kid’s diet

Signs of low protein in the body:

One of the most common signs of low protein is swelling. This usually happens in legs, feet, hands or abdomen. Proteins circulate in blood and keep fluid from building up in tissues. In the absence of enough protein, fluid begins to collect together thereby resulting in swelling. More generally, kids who are protein deficient develop weaker bones and muscles, damaged skin, hair, nails, lower immunity and also compromised or delayed physical growth. So it’s become important to feed foods with protein for kids.

Also check, how to increase immunity in kids?

Nuts and seeds are among the best foods with protein for kids to meet the daily requirement of the body and also a rich source of protein for children’s growth. In addition, they are a good choice of protein rich food for vegetarians.

which are the best nuts and seeds for protein?

best nuts and seeds for protein protein rich food for vegetarians rich source of protein best foods with protein
Peanut:

Technically a legume, this nut is widely and easily available and affordable too. It is one of the most rich source of protein for kids. Peanuts is the nut with the most protein. Just a handful of peanuts can give 9 g of protein to the body. In addition, it is a wonder full of over 30 nutrients and hence one of the best foods for children’s growth. Read more.

Almond:

The second best contender in the category with 8g of protein in just a handful of nuts is also one of the best foods with protein for children’s growth. An expensive yet easily available source of high nutrition carries highest fibre in this nut category. Read more.

Pista:

A seed of a pistachio tree, this perceived nut offers 7g protein in just a handful and best to use as foods with protein for kids. This nut has the highest amount of potassium which is useful for kids to balance the negative impact of eating processed or junk food, which causes high sodium levels in the body. Potassium helps by balancing sodium levels which can otherwise impact bones, brain, digestion, muscles, and kidney.

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Cashew:

It is also among the best foods for children’s growth. A favourite of many, this nut has 6g of protein in just a handful. It is a quick source of high quality carbohydrates for kids with a variety of health benefits. Read more.

Walnut:

Despite being a little less in protein at 5g per handful, this wonder nut is loaded with good fats which are vital for the brain. Read more.

Hazelnut:

Similar to walnut in its nutrition profile, this nut also has 5g of protein per handful. Preferred by kids in chocolates and spreads, this nut is a nutritious snack with lots of essential fat.

Seeds:

Sunflower, Pumpkin and Melon together offer a great source of nourishment to the body and are best foods for children’s growth. 1 tablespoon of this seed mix provides 5g of protein. A spread of this can easily blend with any dish and won’t even get noticed by kids. Read more.

Soaking and consuming Almond, Peanut, Walnut enables release of phytic acid, resulting in more absorption of nutrients by the body.

Also check, What are the benefits of soaking and sprouting?

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