If your child loves to binge-eat or snack during unusual hours, almonds can be a healthy option. They are packed with nutrients and contain heart-healthy monounsaturated fats, which can be beneficial for their heart and overall health. Almonds are also one of the world's best vitamin E sources, which acts as an antioxidant that helps neutralise free radicals and protect cells from oxidative damage. Additionally, antioxidant vitamins like vitamin E can strengthen the immune system and reduce the risk of clot formation in the heart's arteries, according to Harvard TH Chan.
But the real question is: how much is too much when it comes to almonds? As far as children are concerned, here’s what an expert has to say.
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General Guidelines For Almond Consumption In Children
While almonds are an integral part of a child’s nutritional diet, Reenu Dubey, Consultant Dietician, Motherhood Hospitals, Electronic City, Bangalore, said, “The appropriate amount of almonds a child can eat in a day depends on the child's age, overall diet, and any specific health conditions.”
As a general guideline, here’s how many almonds you can give to your child:
- For toddlers (ages 1-3): 3–4 almonds per day is a suitable amount.
- For children (ages 4-8): 5-8 almonds per day are typically considered safe.
- For older children (ages 9-18): 8–10 almonds per day can be a reasonable limit.
“However, it's crucial to consider individual variations, and it's always advisable to consult with a paediatrician or a healthcare professional to determine the specific dietary needs of your child,” Dubey advised.
Overconsumption Can Have Side Effects
Almonds are a great source of protein, vitamin E, fibre, and healthy fats, according to the United States Department of Agriculture (USDA). However, consuming them in excessive amounts can backfire. Here are some side effects to note:
Weight gain
According to Dubey, almonds are calorie-dense due to their healthy fat content. While such a type of fat is good for health, eating too much of it regularly may contribute to an increase in overall caloric intake, potentially leading to weight gain, she warned.
Digestive issues
Due to their rich dietary fibre content, almonds are usually considered good for gut health. However, excessive amounts without adequate water intake could lead to digestive discomfort, such as bloating or constipation.
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Oxalate alert
Dubey said, “Almonds contain oxalates, naturally occurring compounds that can contribute to the formation of kidney stones in susceptible individuals.”
She added, “Overconsumption, especially in those with a history of kidney stones, might be a concern.”
Beware of allergies
Some individuals, including children, may have allergies to tree nuts, including almonds. It's crucial to be aware of any potential allergies and introduce almonds cautiously, Dubey advised further.
Phytic acid
Phytic acid, which is present in almonds, is an anti-nutrient that can bind to minerals and reduce their absorption. While this is generally not a concern in a balanced diet, excessive intake of the nut might affect mineral absorption over time.
Conclusion
While almonds are highly nutritious and a must-add to a balanced diet, overconsumption or having more than the generally recommended intake in a day can lead to side effects. These include digestive issues, allergic reactions, oxalate overdose, and weight gain. When it comes to managing your child’s nut consumption, ensure moderation and avoid overfeeding them.