Growing children need a lot of nutrients so that their physical and mental development can take place properly. Flax seeds are one such superfood that supplies your children with the essential nutrients they need during their growth years.
Due to the increasing trend of processed food, the eating habits of children are changing rapidly. In such a situation, healthy foods have been replaced by pizza, burger and pasta, due to which the children’s body is not able to get high amounts of nutrition. In such a situation, if you are also worried about the health of children and are looking for a healthy option, then flax seeds (Benefits of flaxseeds) are a great option. It can be included in the diet in many ways to make children healthy. Know the benefits of flax seeds and how it can be included in the diet of children (Flaxseeds for kids growth),
Know what makes flax seeds special (How flaxseeds are beneficial for kids)
Regarding this, dietician Manisha Goyal says that growing children need calcium, protein and fiber. This not only boosts digestion (flax seeds boost digestion) but its effect is also visible on the strength of bones. Potassium and magnesium are found in flax seeds rich in soluble fiber. This keeps the body balanced and boosts metabolism.
Properties of Omega 3 fatty acid In flaxseed These are found in fruits, which boost brain cells. Regular consumption of these helps in improving the brain health of children. Memory improves. These magical seeds can be included in the diet in many ways including powder, paste and laddu.
Why flax seeds are beneficial for health (Benefits of flaxseeds)
1. Boost the immune system
According to research by PubMed Central, lignans are found in flax seeds which are rich in dietary fiber. Actually, lignans are plant-based polyphenolic compounds, which improve the immune system of the body. By including flax seeds in the diet regularly, children remain free from the effects of seasonal infections and remain full of energy throughout the day.
2. Reduce dryness of eyes
Apart from overall health, flax seeds are also beneficial for the eyes. Dryness in the eyes of children increases due to increased screen time. In such a situation, with the help of omega 3 fatty acids and dietary fatty acids present in flax seeds, dryness of the eyes starts reducing. Omega 3 fatty acids help maintain moisture in the meibomian glands of the eyes and they are able to perform their functions smoothly.
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3. Relief from constipation problem
Including flaxseed in the diet reduces gastrointestinal problems. Its consumption provides relief from bloating, indigestion, stomach pain and constipation. The soluble fiber present in it helps solve the problem of irritable bowel syndrome and provides relief from constipation.
4. Increase muscle strength
Consume flaxseed to strengthen the muscles and bones of children. This provides the body with vitamin B complex and protein. Its consumption helps in repairing cells and tissues. Apart from this, flaxseed is an energy boosting food.
5. Helpful in the growth of children
By consuming it, the body gets antioxidants, protein, fiber and fatty acids. It helps in physical growth along with mental growth. The calcium and iron present in it strengthen the bones and muscles, while the fatty acids increase the growth of brain cells. It can be included in the diet of children in a moderate manner.
How to include flaxseeds in the diet (How to add flaxseeds in diet)
1. Flax Seeds Powder
To make this, roast 1 cup flax seeds. Now after roasting for 2 to 3 minutes, when they start popping, turn off the gas. Now grind them and prepare the powder. Store this powder in the fridge after use. Use this powder for a week. You can give it to children by adding it to porridge, khichdi, pancakes and fruit puree.
2. Flax Seeds Energy Balls
To make something healthy, prepare flax seeds laddu (flaxseeds energy balls). For this, roast 1 cup flax seeds. Now add coconut powder, seedless dates and roasted peanuts to it. Grind all these things and prepare the powder. Now prepare its laddus with your hands. The natural sugar present in dates enhances its taste.
3. Flax seed paste
For healthy meals, prepare a paste of flaxseeds after soaking them in water for 2 to 3 hours. Now you can add it to the batter of upma, dhokla, idli and dosa. Apart from this, adding it to pancake batter also helps in increasing the nutritional value of the diet. This keeps the body healthy and active.
4. Flax Seed Raita
Apart from other recipes, flaxseed can also be eaten by adding it to raita. Roast the flaxseeds and leave them to cool. After that, blend curd and add salt, black pepper, roasted cumin powder and boondi or cucumber along with flaxseeds. This can increase both the taste and nutritional level of raita.