Shaped as a tiny brain, walnuts are actually believed to enhance brain health. Studies suggest that they are loaded with omega-3 fatty acids, polyphenols, and other antioxidant and anti-inflammatory nutrients, which are not only good for your cognitive function but also benefit your heart health. Adding walnuts to children's diets can therefore support their physical as well as cognitive development. In fact, the omega-3 fatty acids in walnuts, particularly alpha-linolenic acid (ALA), offer important building blocks for brain development in kids.
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When Is The Right Time To Introduce Children To Nuts?
Nuts can be given to children around the age of six months as long as they are crushed or grounded, says Divya Gopal, Consultant Dietitian and Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru.
“They can be served as a fine paste or in powdered form mixed into other foods,” she tells the OnlyMyHealth team.
However, it is important to note that whole nuts and peanuts should not be given to children under five years old, as they can choke on them.
Are Walnuts Good For Children’s Brain Health?
In general, walnuts are rich in antioxidants and anti-inflammatory compounds that may improve memory and thinking, potentially reducing the risk of Alzheimer's, as suggested in a study published in the journal Nutrient.
Researchers highlighted that walnuts seem to work by reducing harmful molecules and inflammation in the brain while also boosting the brain's natural defences.
According to Gopal, walnuts are rich in fatty acids such as omega-3 and omega-6, which are crucial for brain development and function and good for heart health. They also contain other nutrients, such as vitamins and minerals, especially vitamin E and vitamin B6, that help strengthen the immune system and support overall health.
She says, “The omega-3 fatty acids, particularly alpha-linolenic acid (ALA), play a significant role in brain development and cognitive function. Studies suggest that these healthy fats may improve brain performance, memory, and focus. Also, the antioxidants in walnuts help protect brain cells from damage caused by free radicals.”
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How Many Walnuts Are Recommended For Kids?
The appropriate quantity of walnuts for a child can vary based on age and nutritional needs, says the expert.
However, in general, a small handful (we can start with 10-15 g slowly and then move to 28 g) is a good portion size for children, according to her.
Additionally, Gopal warns against letting your child eat too many walnuts, as it can lead to potential side effects like digestive discomfort, including bloating, gas, or diarrhoea due to their high fibre content, possible weight gain as walnuts are calorie-dense, or allergic reactions in some children who may have nut allergies.
She says, “Moderation and variety are important when introducing nuts like walnuts into a child’s diet.
Note: Nuts can be introduced at around 6 months. However, patients must be advised to go slow and consider waiting until 8 months. Once the baby is fully adjusted to weaning foods, nuts can be introduced gradually.