Children as young as 6 months old can consume almonds in a pureed or finely ground form mixed with porridge. Children one to three years old can eat 3-4 almonds daily, while those four to eight years old can have about 5-8 almonds. Older children should aim for a handful of almonds each day, equivalent to 28 g. This nut offers many health benefits for children.

Almonds boost brain health due to their high content of vitamin E and healthy fats, which are vital for brain function. Vitamin E helps protect the brain from oxidative stress, supports cognitive function, and improves memory and concentration.

Almonds also contribute to building strong bones. Growing children require diverse nutrients for muscle and bone development. Almonds are rich in protein, an essential component for muscle growth.

This food strengthens the immune system. Almonds are packed with natural antioxidants like vitamin E, which enhance immune function. Antioxidants combat harmful free radicals in the body, protecting cells from damage. Children who eat almonds regularly can boost their immune system and reduce the risk of illnesses such as colds and flu.

Almonds improve metabolism by providing dietary fiber, crucial for healthy digestion. Fiber regulates bowel movements, preventing constipation. A healthy digestive system is key to overall wellness, promoting smooth digestion and optimal nutrient absorption.

The vitamin E in almonds plays an important role in maintaining healthy skin. It protects skin from damage caused by ultraviolet rays and oxidative stress. The antioxidants in almonds help keep children's skin healthy and radiant.

Unlike sugary snacks that can lead to quick energy crashes, almonds provide a balanced, sustained energy source. The combination of healthy fats, fiber, and protein in almonds ensures children feel full and have ample energy for learning and playing.

Parents should note that almonds are calorie-dense due to their healthy fat content. Regular overconsumption can increase overall calorie intake, potentially leading to weight gain. While their abundant fiber content is generally beneficial for gut health, eating too many almonds without adequate water intake can lead to digestive issues such as bloating or constipation.

Phytic acid, present in almonds, can bind to minerals, reducing their absorption. Consuming excessive amounts of this nut may affect mineral absorption over time.

Le Nguyen (According to Only My Health, Times of India)