Why I Add Flax to My Child’s Diet Every Day: A Nutritionist’s Advice

Flax seeds are a powerful functional food, packed with unique nutrients that have significant benefits for children’s immunity and microbiome.

Nutrients in Flax

Key nutrients found in flax seeds:
Omega-3 fatty acids (alpha-linolenic acid, ALA): Flax is one of the richest plant sources of ALA. These fats are essential for brain development and have anti-inflammatory effects.
Fiber: Contains a mix of soluble and insoluble fiber, which is crucial for digestion.
Lignans: Flax seeds are an excellent source of lignans, phytochemicals with antioxidant properties. The main lignan is secoisolariciresinol diglucoside (SDG).
Protein: High-quality plant-based protein and bioactive peptides that support the immune system.
Vitamins and minerals: Contains B vitamins, magnesium, phosphorus, copper and thiamine.
 

Benefits for immunity and the microbiome of children (scientific studies)

Supports the gut microbiome:
Prebiotic action: Flax fiber (especially the mucus formed when interacting with water) is a prebiotic that feeds beneficial gut bacteria such as Bifidobacterium and Akkermansia.
Improves digestion: Soluble fiber helps soften stools and prevent constipation, a common problem in children.
Lignan metabolism: The gut microbiota converts flax lignans into bioactive compounds – enterolignans (enterodiol and enterolactone), which have antioxidant and anti-inflammatory properties.

Strengthening the Immune System:

Anti-inflammatory Effects of Omega-3s: ALA helps reduce systemic inflammation, which is important for optimal immune system function.
Antioxidant Protection: Lignans and other antioxidants protect immune system cells from oxidative stress and damage.
Immunomodulatory Properties of Proteins: Studies have shown that flax peptides may have immunomodulatory, antibacterial, and antifungal properties.

Important: For children, it is recommended to use pre-soaked and then ground flax seeds (not whole), as whole and dry, not sprouted seeds are poorly digested and nutrients are not absorbed. Seeds should be added to food (porridge, yogurt, smoothies) in small quantities, it is usually recommended to consult a pediatrician regarding dosage, especially for children under 3 years of age.

Scientific References:

1. GI for Kids: Provides information on the prebiotic properties of flax fiber for children.

2. National Institutes of Health (NIH) / PMC: Publishes numerous studies supporting the role of lignans and omega-3s in human health and their interaction with the microbiome (e.g., PMC9914786, PMC4152533, PMC10459276).

3. ScienceDirect: Contains research on the effects of flax polysaccharides on the microbiome (Akkermansia and Bifidobacterium).