Flax seeds for kids can be a nutritious addition to many meals when used right. Particularly at a time when fibre intakes are low amongst kids, flax seeds can be an easy way to increase fibre intake, as well as adding other nutritional benefits into lots of popular kids meals.
The blog will cover the benefits of flax seeds, how to add them to meals, and safety tips.
What are flax seeds?
The flax plant comes from North Africa. It has tiny, edible seeds. These are called flax, flaxseeds or linseeds. They are not only sold as whole seeds but ground into a powder or cold-pressed to extract the oil (flaxseed oil).
Whole vs ground flax seeds
Flaxseeds that are ground are better absorbed than whole flax seeds. You can use them in different ways, such as sprinkled onto foods as they are or mixed into foods and recipes like smoothies and baking. They are pretty tasteless so great for adding to lots of recipes if your kids don’t mind.
Nutritional benefits of flax seeds for kids
Flax seeds provide many nutritional benefits, not just fibre, which makes them so great to use.
- Omega-3 fatty acids (ALA)
There are different types of omega 3 fatty acids such as ALA, DHA and EPA that help support brain development, energy production and heart health.
ALA, also known as alpha linolenic acid, is essential for the body and is found in large amounts in flax seeds but also can be found in other seeds like chia and hemp seeds. Nuts such as walnuts and pecans. Soy products like tofu and edamame beans.
However, our bodies can only convert a small amount of ALA into the more active forms of omega-3 (EPA and DHA) which is found in oily fish such as salmon and mackerel. So while flaxseeds are a fantastic way to boost omega-3 intake, especially for children and teens who may not eat fish it’s still important to include other sources of omega-3, such as oily fish, fortified foods etc when possible.
- Fibre
Fibre helps with digestion, regular bowel movements and prevents constipation. Flaxseeds are high in fibre so adding even small amounts can help increase fibre uptake. Babies don’t need much fibre as it bulks their tummies out but as they get older fibre requirements increase. Check out how much they need and the best fibre foods for young children.
- Protein
Protein is essential to support growing children. Flax seeds are a great source. So if your children are struggling to eat meat or are vegetarian or vegan flaxseeds are a good source to include in their diets.
- Micronutrients
Flax seeds also contain small amounts of micronutrients such as B- Vitamins, lignans and manganese.
Are flax seeds safe for kids?
Yes. It is fine to introduce flax seeds to babies after 6 months in very small amounts. Never over do it at this age as they don’t need much fibre when very young.
To avoid any risk of choking and better absorption use ground flaxseed.
How to give flaxseed to kids
- Babies from 6 months
If you are baby led weaning you can coat finger foods, particularly slippery foods like avocado with some ground flaxseeds to make them easier to hold.
Or try adding the ground type to mashed up or pureed foods like fruit, veggies and yoghurts.
- From 12 months
Here are some fun and practical ways to include flax seeds in kids meals
- Sprinkle on porridge, yoghurt, or cereal.
- Blend into smoothies.
- Add to pancakes or muffin mixes.
- Mix into pasta sauces or soups.
- Blend into breadcrumb mixes for coating chicken or fish goujons.
Recommended serving sizes
There is no recommended guidance for the UK on serving amounts for babies and children. However we know that babies around 6-12 months are best to start with a very small amount (e.g. a pinch or ~¼ teaspoon ground flaxseed) once solid foods are established.
For toddlers around 1-2 years old, approximately 1 teaspoon of ground flaxseed per day is likely safe and helpful as part of a varied diet.
Always use ground flaxseed to improve nutrient absorption and reduce choke risk. Also, make sure you offer plenty of fluids (water, breastmilk/formula) since flaxseed is high in fibre.
Flax seeds vs other seeds for kids
So how do flax seeds compare with other seeds? There are some differences in their nutritional composition.
We know that flaxseeds are high in ALA omega-3 (great for brain and eye health), fibre, and lignans. They are best served ground so little ones can absorb the nutrients and they are easy to sprinkle onto lots of recipes.
Chia seeds for kids are also high in ALA omega-3 and fibre. They are also a source of calcium. However they absorb liquid and swell into a gel, so they take time to prepare. They are best used in puddings such as overnight oats or mixed into wet foods like yoghurt for little ones.
Other seeds like sunflower seeds and pumpkin seeds vary in their nutritional composition to flax but they are still a good nutrient dense option for children. These are also the best to use ground for very young children so as not to stick in the mouth.
Tips for parents when using flax seeds
- Always start with small amounts and build up gradually. Especially if you are introducing it to babies.
- Use ground flax. It absorbs better and can easily be sprinkled in small amounts without much change in taste to foods.
- Store it correctly (airtight ideally or the fridge/freezer to prevent rancidity).
- Balance flax with other foods. You always need to include a variety of foods in your diet to get the best nutrition, so don’t rely on a small number of foods.
Recipe ideas
These recipes are great for adding some ground flax seeds for children and babies.
Apple and raisin breakfast bowl
Conclusion
Flax seeds for kids have many nutritional benefits including omega 3, protein, fibre and some micronutrients. Adding ground or whole flax is a really easy way to give them extra nutrition and they can be added in so many recipes, I really recommend you give it a try with some simple additions to recipes.
If you are struggling with a fussy eater and worried about the lack of variety they are eating. Check out my secrets to feeding fussy eaters resource.
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