I get a lot of questions from people about nutrient deficiencies in vegetarian and vegan children and how to avoid them. The main deficiency risks for vegetarians and vegans are: zinc, iron, vitamin B6, vitamin B12, and vitamin A. Here is a quick cheat sheet on possible nutrient deficiencies and how to avoid them with vegetarian and vegan sources of these nutrients:
Zinc:
- Fresh, unroasted nuts including almonds, brazil nuts, walnuts, pecans, and hazelnuts are good sources of many nutrients including proteins, essential fats, calcium, magnesium and zinc. Be sure to talk to your child's doctor if there is a risk of allergy.
- Fresh, unroasted seeds including sunflower, pumpkin, and sesame are good vegan sources of zinc.
- For vegetarians, eggs provide good amounts of zinc.
Iron:
- Oatmeal, asparagus, brown rice, mushrooms, broccoli, kale, green peas and dried peaches are all good vegan sources of iron.
- Again, eggs for vegetarians provide good amounts of iron.
- Remember that vitamin C taken with vegetarian iron-rich meals will help to release the iron and help the body absorb it more readily. A small glass of orange juice should do the trick.
Vitamin B6:
- Found in wheatgerm, bran, cantaloupes, cabbages, and blackstrap molasses.
Vitamin B12:
- Yeast extract and fortified cereals and soya milks provide vegan sources of B12.
- B12 is a tricky one since current studies show that the B12 humans get from animal sources is really the only one we can use. Many vegans and vegetarians take B12 supplements in the form of spirulina (blue-green algae). I'm not sure about giving a baby or small child spirulina or the amounts they should be offered and am planning on speaking with my son's naturopath about this next month - stay tuned!
Vitamin A:
- carrots, pumpkin, dark leafy greens, tomatoes, spinach
