GIVE YOUR KIDS A DOSE OF NUTS ... YES REALLY ...!!

GO NUTTY WITH YOUR KIDS!!!

Snacking on just a handful of nuts each day can decrease your risk of heart disease, help prevent heart attack and help control your blood sugar. Nuts are not only high in protein, but they also contain an assortment of vitamins and minerals. Despite their high fat content, nuts are considered a health food and should be consumed as apart of a healthy diet.

Zinc

Cashews provide twice as much zinc as any other nut. Zinc is a mineral used by your body to fight off infections, and having too little zinc can put you at risk for illnesses your body can normally fight off.

Iron

 

Nuts, especially cashews and almonds, can provide you with some of your daily intake of iron, but because nuts are a plant-based source, the iron is not as readily absorbed by your body as it is from animal-based sources. Therefore, if you are eating nuts as one of your main sources of iron, you will have to eat more and also eat foods rich in vitamin C. Vitamin C helps your body absorb more of the iron you consume.

Selenium

The amount of selenium contained in foods can vary, based on the amount of selenium that was in the soil it was grown in. One oz. of Brazil nuts can contain as many as 544 micrograms of selenium, which far exceeds the recommended daily intake, while 1 oz. of walnuts contains just 5 micrograms.

Niacin

Niacin, which is also known as vitamin B6, is used to break down the food we eat and create energy. Niacin is water soluble and so is not stored in your body; it has to be consumed on a daily basis. Niacin is found in a variety of different nuts; peanuts, cashews, almonds and Brazil nuts contain rich amounts.

Folic Acid

Since 1998, folic acid has been added to many breads, cereals, pastas, flour and rice, but it is a natural nutrient in many nuts. Folic acid is especially important for women who are trying to get pregnant or those who are pregnant. Having enough folic acid can help prevent serious birth defects that can affect your baby's brain or spine. Hazelnuts are rich in folic acid, and walnuts have some.

Vitamin E

Vitamin E, which is also known as tocopherol, is a fat-soluble antioxidant that helps keep your heart, skin, circulation and nervous system in good condition. Trace amounts of vitamin E are found in most nuts, but peanuts and cashews contain high amounts of vitamin E, and hazelnuts and almonds are also a rich source.

Calcium

Calcium is used by your body to maintain strong teeth and bones, and you must also get enough vitamin D to absorb the calcium you eat. Consuming too much vitamin A can compromise the benefits of dietary calcium, because in high amounts vitamin A can contribute to bone loss. Brazil nuts, almonds, cashews and pistachios all contain calcium.

Read more: http://www.livestrong.com/article/351257-what-vitamins-minerals-do-nuts-contain/#ixzz1QZBa2xxp



Providing your child is NOT allergic to nuts, there is no reason why your little ones cant eat them! The most obvious type of nuts that children eat is nut butters more specifically peanut butter, but from specialist shops you can get cashew nut butter, almond butter and pumpkin seed butter to name but a few. Children will always love coconut too which can be added to savory and sweet meals in a dessicated form and cocnut milk can be added to curries, although these can be high in fat so watch out and make sure that you vary the different types of nuts to make sure you have incorporate different nutrients.

Nut butters can be used in a variety of ways, to make savory satay sauces for chicken skewers, to make novel apple pizzas, to use as a dip for vegetable sticks, in sandwiches, to make an eastern sauce for noodles the list is endless!! Sesame seed butter is also very good in both savory and sweet dishes.

You can grind your own nuts and seeds (any nuts from brazil nuts to sunflower seeds or cashews to pumpkin seeds) in a blender and then add these to flapjack, cereals, porridge, vegetable and chicken dishes, cakes and breads. Make sure you always use unsalted, unroasted nuts as these can have additives and added hidden fats. Ground nuts can be used for younger children aged over 1 years old. I would not advise nuts to be given before the age of 1.

You can buy flaked nuts which are good for children as they get older, you can add these to fruit dishes, crumbles, cereals or to top french toast for example. Whole nuts can be used as a snack in themselves when you feel confident that your child is able to chew and swallow appropriately as nuts can get lodged in the throat if not chewed properly. Again, always use unsalted and unroasted, just plain whole nuts. You can mix with dried fruit too for an ultimate snack, kids love dried pineapple and mango .... give it a go!!

PLEASE SEE MY UP COMING BLOG FOR RECIPES WHICH INCLUDE NUTS IN A VARIETY OF CHILD FRIENDLY WAYS ... SEE YOU SOON