Veganism For Teen Girls: Healthy Or Harmful?

A vegan diet can be hard on a growing teenage girl if it is not properly planned. The Academy of Nutrition and Dietetics endorses vegetarian eating, stating that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. The key to a nutritionally complete vegan diet is planning and variety. It is important to be mindful of certain key nutrients that may be harder for vegans to get enough of, such as vitamin B12, calcium, iron, protein, and omega-3 fatty acids. These nutrients are important for brain and heart function, strong bones and teeth, preventing anemia, building muscle, and cognitive development. Girls need more iron because some are lost during menstruation.

Getting enough calcium

Calcium is essential for growing teenage girls, as it is well-known for its ability to build and maintain bones. However, this mineral is also important for muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. Adolescents require 1300 mg of calcium per day, which is equivalent to 3 to 8 servings of calcium-rich foods.

When following a vegan diet, it is important to replace dairy products with calcium-fortified vegan alternatives. This can include soy or rice milk, soy yoghurt, orange juice, and tofu with calcium sulfate. Additionally, there are many foods that are naturally high in calcium, such as dark green leafy vegetables, molasses, tahini, and almonds.

• Fortified Foods: Include fortified dairy alternatives in your diet, such as soy, rice, or oat milk, and yoghurt. Choose lower-fat and lower-sugar options when available. Fortified foods can also include orange juice and some breakfast cereals.
• Dark Green Leafy Vegetables: Vegetables like broccoli, cabbage, and okra are excellent sources of calcium for vegans. While spinach contains high levels of calcium, the body cannot digest it all due to the presence of oxalates.
• Sesame Seeds and Tahini: Sesame seeds and tahini, a butter made from sesame seeds, are good sources of calcium. Tahini is a versatile ingredient that can be added to various meals to boost calcium intake.
• Legumes: White beans (navy beans), kidney beans, and chickpeas are excellent plant-based sources of calcium. Navy beans top the list with 132 milligrams of calcium per cup, followed by kidney beans and chickpeas with 93 and 99 milligrams, respectively.
• Tofu and Other Soy Products: Tofu made with calcium sulfate is an excellent source of calcium, providing 683 mg per 3.5 ounces. Other soy products like tempeh and edamame are also good options, providing about 6-10% of the daily recommended amount of calcium.
• Nuts: Almonds are especially rich in calcium, providing 96 mg per 1/4 cup. Other nuts like Brazil nuts, hazelnuts, and walnuts also contain modest amounts of calcium.
• Fortified Bread: In some countries, calcium is added to white and brown flour by law, making bread a good source of calcium.
• Dried Fruit: Dried fruits like raisins, prunes, figs, and dried apricots can provide a small amount of calcium. A 30-gram portion of dried fruit counts as one of your recommended five portions of fruit and vegetables per day.

While a vegan diet can provide sufficient calcium, it is important to ensure a varied and balanced diet to meet all nutrient requirements. If you are concerned about your calcium intake, consider consulting a registered dietitian or healthcare professional.

Iron intake

Iron is a crucial mineral that plays a key role in making red blood cells, which carry oxygen to the lungs, muscles, and all parts of the body. It is also involved in brain function and supports the immune system. As teenage girls grow, their muscle mass increases and blood volume expands, increasing their need for iron. The recommended daily iron intake for females aged 14 to 18 is 15 milligrams, which is equivalent to 4 to 5 servings of iron-rich foods.

Girls are at an increased risk of iron deficiency due to iron loss during menstruation. Additionally, adolescent girls tend to have lower intakes of iron-rich foods. A vegan diet can be a concern in this regard, as plant-based sources of iron (non-heme iron) are not as easily absorbed by the body as animal sources (heme iron). However, this can be mitigated by consuming plant-based iron with vitamin C sources, such as red bell peppers, kiwis, oranges, or broccoli, which increase its absorption.

Some iron-rich foods that can help meet the daily requirements include:

• Dark green leafy vegetables (such as spinach, kale, and broccoli)
• Beans, soybeans, tofu, and tempeh
• Quinoa, fortified cereals, and energy bars
• Dried beans, peas, and lentils
• Fortified breakfast cereals, including oatmeal

It is important to monitor iron intake and be aware of any signs of deficiency, such as fatigue, shortness of breath, frequent colds, poor concentration, pale skin, lightheadedness, irregular heart rate, and headaches. If iron deficiency is suspected, a pediatrician should be consulted, and they may recommend an iron supplement. However, it is crucial to only take supplements under the supervision of a physician, as high doses of iron from supplements can be harmful.

Vitamin B12

• Consume fortified foods: Include fortified foods in your diet, such as fortified plant-based milk (soy or rice milk), fortified orange juice, fortified cereals, and nutritional yeast. Check the food labels to ensure you are getting enough vitamin B12.
• Take supplements: If you are unable to get enough vitamin B12 from fortified foods, consider taking a daily B12 supplement providing at least 10 micrograms. Alternatively, you can take a weekly B12 supplement of 2000 micrograms.
• Monitor your vitamin B12 levels: Regularly monitor your vitamin B12 levels by getting blood tests. This will help you identify any potential deficiency early on and make necessary adjustments to your diet or supplementation.
• Seek professional advice: Consult a registered dietitian or a healthcare professional who can guide you in planning a well-balanced vegan diet and ensuring adequate vitamin B12 intake.
• Combine fortified foods and supplements: To ensure optimal vitamin B12 intake, you can combine fortified foods and supplements. For example, consume fortified foods that provide around 1 microgram of B12 three times a day, along with a daily supplement of 10 micrograms.
• Be mindful of other nutrients: In addition to vitamin B12, pay attention to other essential nutrients like calcium and iron, which are crucial for growing teens. Include calcium-rich foods like dark leafy greens, tofu with calcium sulfate, and calcium-fortified foods. For iron, include foods like dark leafy greens, dried beans, soybeans, tofu, and fortified cereals.
• Monitor your calorie intake: A vegan diet can be lower in calories, so make sure you are consuming enough calories to support your growth and energy needs. If you feel tired or weak, or if you are losing weight, consider increasing your calorie intake and consult a dietitian.

By following these guidelines, you can ensure that you are getting adequate vitamin B12 while following a vegan diet during your teenage years.

Vitamin D

• Expose their skin to sunlight. For most people, 10 to 30 minutes in the sun three times a week is sufficient.
• Eat fortified foods such as plant-based yogurts, plant-based milk, and ready-to-eat cereals.
• Take a daily vitamin D supplement.

Calories and weight

Calories are units of energy provided by food that are essential for the body to function. Teenagers who are still growing require a healthy calorie intake to support their development. A vegan diet can be lower in calories and fat than diets that include animal products, which may be beneficial for adults looking to lose weight or lower their cholesterol. However, teens need these calories and fats to support their growth.

High-fibre diets, such as vegan diets, tend to be more filling, so teens may feel full before they have consumed enough calories to maintain a healthy weight. If a vegan teen begins to feel tired and weak or starts losing weight, this may be an indication that they are not consuming enough calories. In this case, it is recommended to consult a registered dietitian to discuss increasing calorie intake.

It is important for vegan teens to be mindful of their calorie intake and ensure they are consuming enough energy-dense foods to support their growth. This can be achieved by including a variety of nutrient-dense foods in their diet, such as nuts, seeds, avocados, and plant-based oils. These foods provide essential fatty acids and help increase the overall calorie content of the diet.

Additionally, vitamin B12 is an important consideration for vegans as it is primarily found in animal products. To ensure adequate vitamin B12 intake, vegans should include fortified foods such as soy milk, cereals, and nutritional yeast in their diet. Taking a B12 supplement can also help meet the daily requirements.

In summary, while a vegan diet can be lower in calories and fat, it is crucial for growing teenage girls to monitor their calorie intake and ensure they are consuming enough energy-dense foods to support their development. Consulting with a registered dietitian can help vegan teens make informed choices about their diet and ensure they are meeting their nutritional needs.

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