Boston Mamas: The Little Seed That Could

Today, Sara Cabot of Little Lettice offers a primer on flax seed:

“In my last post I wrote about the importance of eating a good breakfast, and how protein can help children concentrate through the morning at school. Another nutrient that helps mental health and the ability to focus is omega 3 fatty acids (DHA and EPA). Egg yolks and fish contain this essential fatty acid, which is another reason why they make excellent breakfast items. However, for a couple of my kids, eating too many eggs can cause constipation, and eggs do contain a fair amount of cholesterol. A good solution I have discovered is flax seed.

Flax seed is not technically a grain, but it has a similar vitamin and mineral profile, while being far more nutritious. Here are some of the great properties of flax seed:

It is high in ALA (alpha linolenic acid), which is an omega 3, and also very high in fiber.

Flax seed oil is a good natural remedy for constipation, but be sure to administer under the direction of a pediatrician because it really is HIGH in fiber! (It is quite strong tasting so it is recommended mixed into orange juice to disguise the taste. You need to store it in the fridge.)

Flax seed meal is what we have at home. We sprinkle a couple of teaspoons on our oatmeal or granola in the morning. You need to store the meal in the fridge or freezer to ensure freshness.

Whole flax seeds are the best option as you can store them for up to a year and then grind them in a coffee grinder when needed. Store in a cool dark place.

NB. Even though flax is high in insoluble fiber, which helps constipation, it also contains soluble fiber (dissolves in water) so make sure you drink enough water or else constipation can ensue.

More on toddler constipation

Constipation may become a problem oftentimes for the following reasons:

Your toddler doesn’t have enough fiber in his diet in the form of whole grains, whole fruits, whole vegetables, etc.

Milk comprises too large a proportion of your toddler’s calorie intake

Your toddler has had some resistance to being potty trained and has been ‘withholding’ his stool. This can often be linked to resisting food as the toddler realizes he can control both ‘input’ and ‘output.’

Having dealt with toddler constipation, I know that this is an extremely worrying time for parents. Many pediatricians will recommend a medication called Miralax to deal with this problem. However, if you prefer to use natural methods, flax seed oil is a good, healthy option because you are giving your child omega 3 oil at the same time.

Other natural ways to combat constipation are:

Make sure your toddler drinks enough water.

Check your toddler’s milk intake and adjust accordingly.

Feed your toddler good high fiber foods such as beans, lentils, and so on. Also, sweet corn, though actually pretty low in nutrients, is a good source of fiber.

Dried fruit like prunes, figs, and apricots are great, especially if you simmer them in water beforehand and give the fruit as a dessert and keep the juice as a drink.

Try to give more whole grains rather than refined.

Always keep in mind that we are all biochemical individuals (i.e., we all have different nutritional needs) and what works for one child doesn’t for another. These are anecdotal recommendations from a mother of four; be sure to consult your pediatrician if you have concerns about your child’s health and nutrition.”

Comments

Sorry for the long comment, but I have a FANTASTIC muffin recipe that includes flaxseed meal. Hope you guys, or some of your readers can try them out! They are a great morning muffin, or afternoon snack. Enjoy!

Bran Flax muffins
1 1/2 cups unbleached white flour
3/4 cup flaxseed meal
3/4 cup oat bran
3/4 cup brown sugar
2 tsp baking soda
1 ts baking powder
1/2 tsp salt
2tsp cinnamon
1 1/2 cups carrots, shredded
2 apples, peeled and shredded
1/2 cup raisins (optional) *I use craisins
1 cup nuts, chopped
3/4 cup milk
2 eggs, beaten
1 tsp vanilla

Mix together flour, flaxseed meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. Stir in carrots, apples, raisins and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. Do not over mix. Fill greased muffin cups 3/4 full. Bake at 350 F for 15-20 minutes (My oven takes 35 min. To check if they are done, insert a tooth pick. If it comes out clean, they're done). They freeze great too!

Posted by: Laura Ch. | April 16, 2008 12:57 PM | Reply to this comment

It's great to see that you are educating parents about the importance of flax and omega-3' fatty acids. In addition to helping improve concnetration, some research suggests it helps improve brain function. To learn more, check out this video -- http://wunderflax.wordpress.com/2008/04/11/importance-of-omega-3-to-brain-function/

Posted by: Mike | April 20, 2008 1:16 PM | Reply to this comment

Very informative post on flax seed. I too use it on my oatmeal during breakfast due to its heart healthy benefits. The husk of the flax seed is the bearer of dietary fibers, so if you want fiber nutrients along with the digestive and circulatory benefits of Omega 3 fatty acids, I would recommend the use of milled flax seed.

Posted by: steve | April 22, 2008 11:08 AM | Reply to this comment

The Little Seed That Could

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