Children on a vegan diet may be at risk for deficiencies in certain nutrients typically found in animal products. These include:
- Protein: Essential for growth and development. Good sources include legumes, nuts, seeds, and soy products. - Vitamin B12: Critical for neurological function and blood formation. Since it is mostly found in animal products, vegans should consider fortified foods or supplements. - Iron: Necessary for oxygen transport in the blood. Plant-based iron sources include lentils, chickpeas, and fortified cereals, but absorption can be enhanced by consuming vitamin C-rich foods. - Calcium: Important for bone health. Sources include fortified plant milks, tofu, and green leafy vegetables. - Vitamin D: Vital for bone health and immune function. It can be obtained through sunlight exposure or fortified foods. - Omega-3 Fatty Acids: Important for brain development. Flaxseeds, chia seeds, and walnuts are good sources.
