(Exam brain + growth spurt + sports energy – perfect combo)
Dry fruits are very effective ‘smart snacks’ for children between the ages of 10-15 years. They are rich in nutrients that enhance the functionality of the human brain. Dry fruits are a great source of essential vitamins and minerals like almonds, walnuts, cashews, pistachios, dates, and raisins. The recommended amount of these fruits that can be consumed on a daily basis is a mixture of 8-10 pieces along with 6-10 raisins or 1-2 dates, depending on the activity level of the child. These ‘smart snacks’ are beneficial in increasing concentration power and enhancing the learning capabilities of a child. They are even effective in strengthening the bones and immunity levels of a child.
Daily Recommended Total = 30–40 grams (one medium fist)
Example combos that teens actually love:
Super Brain & Energy Mix (Make weekly & store)
- 100 g almonds
- 50 g walnuts
- 50 g pistachios
- 100 g black raisins
- 50 g dried cranberries (optional)
→ Lightly roast & mix → keep in an attractive jar on study table
Teens finish it like namkeen!
Pre-Exam / Pre-Match Power Pack
- 4 dates (remove seed)
- Stuff 1 almond + 1 small piece walnut inside each date
→ 10-minute energy that lasts 3–4 hours
4 PM Hunger Killer (instead of Maggi/chips)
- Small bowl: 8 almonds + 6 cashews + 10 pistachios + 15 raisins
= 300–350 healthy calories → no junk craving till dinner
Important Rules for This Age
1. No allergy? → Introduce one new dry fruit every 3–4 days.
2. Chew properly – no rushing (prevents stomach ache).
3. Drink enough water (dry fruits + less water = heat boils).
4. Avoid fried/coated ones from market (extra oil & sugar).
5. Once a week: add 1 spoon pumpkin seeds or sunflower seeds for extra zinc & magnesium.
In 30–60 days you will notice:
- Better memory & recall in exams
- Less mood swings & irritation
- More stamina in sports & tuition marathons
- Glowing skin & stronger immunity (fewer sick leaves)
Start today – keep a cool jar on their study table.
They will thank you on result day! 🧠🏆
