Vegan Diets: Safe Age To Start Strict Restrictions

A vegan diet, comprising solely plant-based products, is devoid of meat, fish, dairy, and eggs, and sometimes honey. While it is uncommon, it is becoming more prevalent, with some teens and families opting for it due to health or philosophical reasons. Before adopting a vegan diet, it is crucial to consult a doctor and a nutritionist to ensure it is done safely and healthily. This is especially important for children, who may face challenges in meeting their nutritional needs on a vegan diet.

Calcium, iron, vitamin B12, iodine and selenium deficiencies

A vegan diet can be safe and offer complete nutrition for anyone at any age, including teens who are still growing. However, it is important to be aware of the risk of potential dietary deficiencies and plan meals accordingly.

Calcium

Vegans can get calcium from green, leafy vegetables like broccoli, cabbage, and okra, as well as from fortified unsweetened soya, pea, and oat drinks, sesame seeds, tahini, bread, dried fruit, and calcium-set tofu. However, calcium intake in the majority of vegans is below the recommended amount of 1,000 mg per day for most adults, increasing to 1,200 mg per day for adults over 50.

Iron

Iron is essential for the production of red blood cells and can be found in plant-based sources such as wholemeal bread, breakfast cereals fortified with iron, dark green leafy vegetables, dried fruits, beans, pulses, and other proteins. However, iron from plant-based foods is absorbed less efficiently than iron from meat, so vegans are recommended to aim for 1.8 times the normal recommended daily amount (RDA).

Vitamin B12

Vitamin B12 is crucial for DNA, red blood cell formation, new cell growth, glucose metabolism, and maintaining a healthy nervous system. It is only found in animal-based foods, so vegans should include B12-enriched foods like fortified plant milks, cereals, and nutritional yeast in their diet or take a B12 supplement.

Iodine

Iodine is crucial for healthy thyroid function, and a deficiency can lead to irreversible intellectual disability in children and hypothyroidism in adults. Vegans are considered at risk of iodine deficiency, with up to 50% lower blood iodine levels than vegetarians. Iodised salt, seaweed, and dairy products are good sources of iodine.

Selenium

Selenium is one of the nutrients that may be lacking in a vegan diet. Selenium deficiency is associated with an increased risk of thyroid disease, cognitive decline, and heart disease. Brazil nuts are an excellent source of selenium, and other plant sources include walnuts, sunflower seeds, chia seeds, and lentils.

In summary, a well-planned vegan diet can provide all the necessary nutrients, but particular attention should be paid to calcium, iron, vitamin B12, iodine, and selenium to avoid potential deficiencies.

The importance of whole foods and nutrients

A vegan diet can be safe for people of all ages, but it is important to ensure that it is well-planned and includes a variety of whole foods to meet nutritional needs. Whole foods are minimally processed and include a range of fruits, vegetables, whole grains, legumes, seeds, and nuts.

Secondly, whole foods can help vegans meet their protein requirements. Legumes, including beans, lentils, and peas, as well as seeds and nuts, are excellent sources of protein. These foods not only provide essential amino acids but also offer additional health benefits like fibre and healthy fats.

Thirdly, whole foods can provide important vitamins and minerals that may otherwise be lacking in a vegan diet. For instance, vitamin B12, commonly found in animal products, can be obtained from fortified foods like nutritional yeast, plant-based milk, and cereals. Similarly, vitamin D, which is essential for calcium absorption, can be sourced from sunlight, fortified foods, and supplements.

Additionally, whole foods can help vegans maintain a healthy weight. Plant-based whole foods tend to be more filling due to their fibre content and often have lower calorie densities than processed foods. This can aid in weight management and prevent obesity-related health issues.

Finally, whole foods can reduce the risk of developing chronic diseases. Research suggests that a plant-based, whole-food diet can lower the chances of heart disease, certain types of cancer, cognitive decline, and diabetes. This is because whole foods are rich in antioxidants and anti-inflammatory compounds, which have protective effects on the body.

In conclusion, a well-planned vegan diet that includes a variety of whole foods is essential to meeting nutritional requirements and promoting overall health. By focusing on whole foods, vegans can obtain the necessary nutrients, maintain a healthy weight, and reduce the risk of chronic diseases.

Calories and protein for children

Children's nutritional needs vary depending on their age, sex, and activity level. Active children generally require more calories to support growth and energy expenditure. It is important to ensure that children are getting enough calories and nutrients to support their growth and daily activities.

Calories

Plant-based foods tend to be less calorie-dense than animal-based foods. While this is not necessarily a bad thing, given the prevalence of obesity in some countries, it is important to ensure that children are getting 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 ensure children are getting enough calories, it is recommended to offer snacks between meals. Examples of calorie-dense snacks that are suitable for children include:

• Rice cakes with peanut butter and fruit
• Vegetable crudités and houmous
• Nuts and dried fruit
• Smoothies made with plant milk and nut butter or seeds
• Fortified plant-based yoghurt with fruit
• Smashed avocado on a bagel
• Flapjacks containing nuts, seeds, or dried fruit
• Homemade banana bread or muffins with added ground seeds and fruit/veg

It is recommended to provide snacks at least two hours after a meal and no closer than two hours before a meal to ensure the child is hungry enough for their next main meal.

Protein

Protein is crucial for building muscle and other body processes. It is easier to get sufficient protein from animal products, as they contain more protein and the protein is complete, meaning it has all the amino acid building blocks that humans need. The protein from plant sources is less accessible to the body and may not be complete, so people on vegan diets need to consume more protein than those on animal-based diets. As with calories, the amount of protein a child needs depends on their age and size.

Good sources of protein for children on a vegan diet include:

• Nuts
• Legumes (including peanuts)
• Soy products
• Whole grains
• Beans
• Lentils
• Meat alternatives
• Seeds

Key minerals and vitamins for children

A well-balanced vegan diet can be safe and healthy for children of any age. However, it is important to ensure that children receive adequate nutrition to support their growth and development. Here are some key vitamins and minerals that are essential for children's health:

Calcium

Calcium is necessary for the development and maintenance of strong bones and teeth. For children, it is recommended that they consume 1300 mg of calcium daily, which can be achieved through 3 to 8 servings of calcium-rich foods. Non-vegan sources of calcium include dairy products, but vegans can obtain calcium from fortified plant milk, leafy greens (such as broccoli, cabbage, and kale), tofu, almonds, sesame seeds, dried fruits, and bread (in countries where calcium is added to flour by law).

Iron

Iron is vital for producing red blood cells and providing energy for the body. Good sources of iron for vegans include fortified cereals, lentils, beans, low-oxalate leafy greens (such as kale and broccoli), and pumpkin seeds. It is recommended that vegetarian teens consume 20 mg of iron per day for boys and 27 mg per day for girls.

Vitamin B12

Vitamin B12 is crucial for neurological development and the formation of red blood cells. It is typically found in animal-based foods, so vegans need to include fortified foods in their diet, such as plant-based milk, yoghurt, and nutritional yeast. A vitamin B12 supplement may also be necessary to ensure adequate intake.

Vitamin D

Vitamin D is essential for calcium absorption and bone health, and it also plays a role in various other bodily processes. The body can produce vitamin D through exposure to sunlight, but it can also be obtained from fortified foods such as plant-based milk, orange juice, and ready-to-eat cereals. Vitamin D supplements are recommended during the autumn and winter months when sunlight exposure is limited.

Selenium

Selenium is involved in many basic functions of the body. Good sources of selenium for vegans include wholegrain products (such as brown rice, bread, and pasta) and Brazil nuts.

Zinc

Zinc is another important mineral that supports growth, wound healing, and immune system function. Vegan sources of zinc include nuts, legumes, and wholegrains.

Iodine

Iodine is essential for healthy growth and tissue development. It can be obtained from vegetables grown in iodine-rich soil and bread made with iodised salt. However, it may be challenging to meet iodine needs through diet alone, so a supplement containing iodine, appropriate for the child's age, is recommended.

Omega-3 Fatty Acids

Omega-3 Fatty Acids support brain and eye development. Vegan sources include flaxseeds, chia seeds, walnuts, fortified margarines, and algae-based supplements.

It is important to note that children's nutritional needs may vary depending on their age, sex, and activity level. It is always recommended to consult with a healthcare professional or a registered dietitian to ensure that a child's dietary needs are being met.

Emotional aspects of a vegan diet

A vegan diet can be a significant change, and it's normal to experience a range of emotions when making this transition. Here are some emotional aspects to consider:

Positive Emotional Effects

Vegan diets have been associated with improved mental health and reduced stress and anxiety. Some people report feeling happier, sleeping better, and having enhanced mental clarity and positivity. Additionally, a sense of empowerment and liberation may be felt due to aligning one's values with one's dietary choices.

Enhanced Empathy and Connectedness

Adopting a vegan diet may lead to increased empathy for both human and non-human animals, as well as a feeling of being more connected to the world and nature. This heightened empathy can bring about a sense of compassion and a desire to reduce animal exploitation and suffering.

Social Challenges

One of the most frequent emotional challenges when adopting a vegan diet is dealing with unsupportive family members or partners. It can be difficult to navigate social situations and traditions that revolve around food. Well-meaning concerns can turn into aggressive comments, jokes, or rejection. It's important to remember that everyone has their own dietary journey, and you should respect others' choices while also asking for respect for your own.

Grief and Sadness

Becoming aware of the suffering of animals in the food industry can lead to feelings of sadness and grief. It is essential to practice self-care and seek support when dealing with these emotions. Finding a community of like-minded individuals, whether online or in-person, can help provide a sense of belonging and understanding.

Nutritional Anxiety

Transitioning to a vegan diet may cause anxiety about getting adequate nutrition. It is important to educate yourself about building a balanced vegan plate and ensuring you get all the necessary nutrients. Consulting with a registered dietitian can help alleviate these concerns and ensure a smooth transition.

Food Restrictions and Cravings

Feeling restricted by a vegan diet is common, especially when favourite foods are no longer an option. It's important to remember that veganism is about making choices and finding a balance that works for you. There are numerous vegan alternatives and recipes available to satisfy cravings and ensure a diverse and enjoyable diet.

Financial Concerns

Incorporating more plant-based and vegan alternatives into your diet can sometimes be more expensive, leading to financial pressures. It is essential to be kind to yourself and make changes within your means. There are budget-friendly options, such as beans, lentils, and in-season fruits and vegetables, that can help ease the financial burden while still allowing you to make a positive impact.

Spiritual and Paranormal Effects

Some individuals who adopt a vegan diet report enhanced spiritual and paranormal experiences. This may be due to a sense of alignment with their values, increased empathy, or a feeling of liberation from the suffering and fear associated with animal products.

While a vegan diet can offer numerous emotional benefits, it's important to remember that everyone's experience is unique. Some individuals may struggle with specific aspects of the transition, and it's crucial to seek support and make adjustments as needed to ensure a positive and sustainable vegan lifestyle.

Frequently asked questions