- Nuts are natural power-packs of nutrients like vitamins, minerals, antioxidants, healthy fats, protein and fibre, which help children grow, develop and learn. Examples of nuts include almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
- Nuts are a particularly nutritious food for children, as they are rich in essential nutrients that children need to help them grow and develop.
- Nuts can make a significant contribution towards helping to meet the nutrient requirements of growing children, including:
- Protein: essential nutrient required for growth and development.
- Iron: required to transfer oxygen around the blood and for immunity.
- Zinc: important for immunity and helps metabolise carbohydrate and protein.
- Calcium: essential for bones and teeth, as well as aiding blood clotting, muscle contraction and nerve function.
- Fibre: important for a healthy digestive system.
- Vitamins: act as antioxidants, and are important for energy production.
How to serve handful of nuts for a school going kids?
A handful of nuts each day are a valuable inclusion to your school going child.
A 30g serve of nuts is a small handful, or approximately:
- 30 pistachio kernels
- 20 almonds or hazelnuts
- 15 cashews, pecans or macadamias
- 9-10 Brazil nuts or walnuts
- 4 chestnuts
And contains around:
- 36% of a child’s daily vitamin E requirement
- 13% of a child’s daily fibre requirement
- 4g protein
- B-group vitamins, calcium, iron, zinc, potassium and magnesium.