
Is a vegan diet recommended for kids and teenagers?
Yes, eating a vegan diet is fine for growing people. Parentsmust be aware of the higher nutrients required in childhood and adolescence as these are times or rapid physical and mental development. Calcium, iron, B12, zinc and Omega 3 fatty acids are particularly important during these times. Multiple experts have concluded independently that vegan diets can be followed safely by infants and children without compromise of nutrition or growth and with some notable health benefits.(2) (Be aware that adolescents and young adults who follow very restrictive/regimented vegan/vegetarian or other such diets should be screened for eating disorders)What nutrients should be targeted by vegans?
Iron: Vegans require nearly twice as much iron as their non-vegetarian friends because of reduced bioavailability from their plant based diets. (1)Supplementation may be essential during rapid growth phases such as infancy and adolescence, especially if the child/teen rejectsiron rich foods or has a diet high in sugary/junk foods as these deplete stores and limit iron absorption. Regular blood tests can determine your iron levels if you think you may be deficient. B12: Of all the nutrients B12 (cyanocobalamin) is one of the most difficult for vegans to find as it only occurs in animal products- Vitamin B12 is made by micro-organisms, and isn't produced by plants. According to the Vegan Society fortified foods and supplements are the only proven reliable sources for vegans. Recommended Supplements: take either at least 10mcg daily or at least 2000mcg weekly.(5) B12 deficiency: severe B12 deficiency is a serious condition. B12 plays an important role in the nervous system, DNA and red blood cell formation. Symptoms may include:-
- Shortness of breath
- Pins and needles sensations or numbness in the hands, legs, or feet
- Balance problems including walking or co-ordination (a fall risk in the elderly)
- Anaemia
- Blurred vision
- Swollen, inflamed tongue often with sensitivity (Glossitis) or mouth ulcers
- Yellowed skin (jaundice)
- Difficulty thinking, reasoning (cognitive difficulties) or memory loss
- Mood changes, paranoia or hallucinations
- Weakness and fatigue
Food | Protein per 1 cup (approx. 200g) |
Hemp seeds | 45g |
Chia seed | 40g |
Pumpkin Seeds | 32g |
Tahini (Sesame seed paste | 64g |
Nutritional Yeast | 64g |
Peanut Butter | 64g |
Almonds | 56g |
Chick peas | 15-18g |
Black eyed peas | 15-18g |
Lentils | 15-18g |
Black beans | 15-18g |
Oatmeal (Raw) | 10g |
Quinoa | 8g |
Artichokes | 8g |
Green Peas | 8g |
Conversion note: 1 cup = 200g = 16 tablespoons |
Article by Desley Hatfield | Naturopath
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References
- Amit M. Vegetarian diets in children and adolescents. Paediatrics & Child Health. 2010;15(5):303-308
- Di Genova T, Guyda H. Infants and children consuming atypical diets: Vegetarianism and macrobiotics. Paediatrics & Child Health. 2007;12(3):185-188.
- Harvard University (2018):https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful
- Moilanen, B. (2004). Vegan Diets in Infants, Children, and Adolescents. Pediatrics In Review, 25(5), 174-176. doi:10.1542/pir.25-5-174
- Vegan Society: B12,https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12