Vegan Diets For Young Children: Safe Or Not?

A vegan diet is a plant-based diet that includes vegetables, grains, nuts, seeds and fruits. Vegans do not eat meat, fish, dairy, eggs or honey.

Vegan diets can be healthy for children, but careful planning is required to ensure nutritional adequacy. For example, children on a vegan diet may need to eat larger quantities of food to meet their energy needs.

There are some nutrients that parents and caregivers need to pay special attention to, including:

- Calories

- Protein

- Calcium

- Iron

- Vitamin B12

- Vitamin D

- Omega-3 fatty acids

- Iodine

- Zinc

Calories and protein

Calories

Plant-based foods tend to have fewer calories than animal-based ones, so children need to eat larger quantities to meet their energy needs. This can be challenging because children typically have small appetites. It is important to ensure that children and teens get enough calories to support their growth and daily activities. The number of calories a child needs will depend on their age, size, and activity level.

To increase the calorie intake of vegan children, parents can add healthy oils to their meals, such as soy bean or cold-pressed rapeseed oil. These oils not only add calories but also encourage the production of important fatty acids, which are necessary for brain development. Avocados, nuts, nut butters, seeds, seed butters, dried fruits, and granola and other whole-grain products are also calorie-dense foods that can help meet calorie requirements.

Protein

Protein is essential for building muscle and various other body processes. It is more readily available and accessible to the body from animal products, as plant-based sources may not contain all the amino acid building blocks that humans need. Therefore, those on vegan diets may need to consume more protein to ensure they are getting all the essential amino acids. The amount of protein a child needs depends on their age and size.

Good plant-based sources of protein include nuts, legumes (including peanuts), soy products, whole grains, lentils, beans, chickpeas, seeds, nut butters like peanut butter, tofu, and meat substitutes like vegetarian burgers and sausages.

Potential Challenges

One potential challenge with a vegan diet for young children is ensuring they consume enough calories and protein while also meeting their fibre requirements. Fibre-rich foods can be very filling, causing children to feel full before they have consumed enough calories and protein. Therefore, it is important to choose nutrient-dense foods that also contain fibre, such as avocados, nuts, and dried fruits.

Additionally, some children may find it difficult to consume enough calories due to the bulk of a vegan diet. In such cases, the judicious use of fats, such as avocados, nuts, nut butters, seeds, and seed butters, can provide a concentrated source of calories.

It is crucial to consult with a healthcare professional, such as a doctor or nutritionist, before starting a vegan diet for young children to ensure their nutritional needs are met.

Calcium, iron, and vitamin B12

Calcium

Calcium is crucial for bone health. While dairy is the most well-known source of calcium, there are plenty of plant-based sources that can provide this nutrient. These include kale, bok choy, broccoli, and fortified "alterna-milks" such as soy milk and almond milk. Including a fortified plant milk in a child's diet is an easy way to ensure they meet their calcium needs. Additionally, parents can include calcium-rich foods such as tofu, tahini, almond butter, and oranges.

Iron

Iron is essential for keeping blood and bodies healthy and strong. It is involved in several aspects of health and is necessary for the body to make haemoglobin, a protein in red blood cells that delivers oxygen throughout the body. While meat is a common source of iron, there are plant-based sources as well, including fortified cereals and some other plant products. However, it is a good idea to give children a multivitamin with iron to ensure they are getting enough.

Vitamin B12

Vitamin B12 is a water-soluble vitamin that plays a critical role in growth and development. It is essential for many physiological processes, such as cell metabolism, DNA synthesis, and the formation of red blood cells. While the main food sources of vitamin B12 are animal products, there are plant-based sources as well. Soy beverages, fortified cereals, and nutritional yeast are good sources of vitamin B12 for vegan children. However, the most reliable source for children is a B12 supplement, which is easy to give, inexpensive, and accessible.

Vitamin D

Sources of Vitamin D for Vegans

Many of the foods highest in vitamin D, such as salmon, egg yolks, and shellfish, are not suitable for vegans. However, there are some good vegan sources of vitamin D:

• Fortified plant-based milk alternatives (soy, almond, rice, and oat milk)
• Fortified breakfast cereals and oatmeal
• Fortified orange juice
• Mushrooms exposed to ultraviolet light when growing
• Sunshine

The recommended daily intake of vitamin D varies with age:

• Babies (0-12 months): 400 IU
• Children (1-13 years): 600 IU

In the UK, it is recommended that all children between one and four years take a daily vitamin D supplement containing 10µg. The Department of Health also recommends daily vitamin A, C, and D supplementation for all children aged six months to five years, unless they are drinking more than 500ml of infant formula daily.

Not all vitamin D supplements are suitable for vegans, as some contain vitamin D3 derived from lanolin found in sheep's wool. Vegan-friendly vitamin D3 supplements can be derived from lichen. Vitamin D2 is always suitable for vegans.

To enhance absorption, it is recommended to take vitamin D supplements with a meal, especially one containing healthy fats like avocados, nuts, and seeds.

Omega-3 fatty acids

There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is the only essential omega-3 fatty acid, and it is found in plant foods such as walnuts, flaxseed, chia seeds, hemp seeds, edamame, seaweed, and algae. The body converts ALA into the longer-chain omega-3 fatty acids, DHA and EPA. DHA is crucial for brain health, while EPA is important for maintaining heart health.

While fish and fish oil supplements are common sources of DHA and EPA, it is possible for vegans to obtain sufficient amounts of these omega-3 fatty acids from plant-based sources. In fact, studies have shown that women following vegan diets had significantly higher levels of long-chain omega-3 fats in their blood compared to fish eaters, meat eaters, and ovo-lacto-vegetarians. This is because the body can convert shorter-chain fatty acids into these longer-chain fatty acids. Additionally, a well-planned vegan diet typically has a more desirable ratio of omega-6 to omega-3 fatty acids compared to the Standard American Diet, which can lead to excess inflammation in the body.

For pregnant and breastfeeding mothers, it is vital to ensure sufficient omega-3 intake, as it is essential for the baby's development. Studies have shown that infants whose mothers had higher omega-3 intake exhibited improved cognition and attention. While seeds and seed oils such as chia, blackcurrant, and flax are sources of omega-3, the conversion rate of ALA to EPA and DHA is low. Therefore, it is recommended to supplement with vegan omega-3 containing DHA and EPA to ensure adequate intake for both mother and baby.

For babies and infants up to two years old, a daily intake of 2.5ml of vegan omega-3 supplement is recommended, while children above two years old should consume 5ml per day. Alternatively, one omega-3 capsule containing a minimum of 150mg EPA and 250mg DHA can be added to the baby's milk or food by piercing the capsule and adding the oily contents.

In summary, omega-3 fatty acids are crucial for the development and health of young children, and it is possible to ensure adequate intake on a vegan diet through a well-planned, diversified diet and, if necessary, supplementation.

Iodine

The amount of iodine in plant foods depends on the amount of iodine in the soil or water in which they were grown. Seaweed is an excellent source of iodine for vegans, but it is not recommended to consume it regularly as it can provide too much iodine, which can lead to thyroid problems.

There are concerns that some groups in the UK, including vegans, are not meeting the recommended intake of iodine. Therefore, it is important for vegans to supplement their iodine intake. One way to do this is by using iodised salt in cooking, although this is not recommended due to the associated health risks of a high-salt diet. Instead, vegans can use a daily supplement containing potassium iodide or potassium iodate, or a milk alternative fortified with iodine.

For vegan children, it is important to ensure they are getting enough iodine, as it is critical for their cognitive development. The best way to meet their iodine needs is through a supplement until they are old enough to consume added salt in their food, which is typically around two years of age. Their parents can also ensure they are getting enough iodine by consuming adequate iodine themselves if they are breastfeeding.

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