Vitamins for children of vegetarians

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Vitamins for children of vegetarians: guide for caring parents

Vegetarianism in childhood is a conscious choice that can benefit the health of the child, provided that a competent and balanced approach to nutrition. The exclusion from the diet of animal products requires special attention to the receipt of all the necessary vitamins and minerals in order to ensure full growth and development. In this article, we will examine in detail the needs of the Vitamin Vitamin children, determine the main sources and methods of providing sufficient consumption, and also discuss the role of food additives and the need to consult a doctor.

1. The fundamental principles of vegetarian nutrition for children:

Before plunging into the world of vitamins, it is necessary to understand the basic principles of vegetarian nutrition adapted to the children’s body. There are several types of vegetarianism:

  • Lacto-this-vegetarian: Allows the use of dairy products and eggs.
  • Lacto-Vegetarianism: Allows the use of dairy products, but excludes eggs.
  • This-vegetarian: Allows the use of eggs, but excludes dairy products.
  • Veganism: The most stringent species, excluding all animal products, including meat, fish, dairy products, eggs and honey.

For children, especially younger age, the lactic-votar version is most common, since it is easier to implement and allows you to get more nutrients from various sources. Regardless of the chosen type of vegetarianism, it is necessary to ensure:

  • Variety of products: The diet should include a wide range of vegetables, fruits, cereals, legumes, nuts and seeds.
  • Sufficiently calories: Children are actively growing and need enough energy to maintain normal metabolism.
  • Macronutrient balance: It is important to ensure the correct ratio of proteins, fats and carbohydrates in the diet.
  • The optimal consumption of micronutrients: It is this topic that this article is devoted to, with an emphasis on vitamins.

2. Vitamin B12 (cobalamin): an extremely important element for vegetarians.

Vitamin B12 is a water -soluble vitamin necessary for the normal operation of the nervous system, the formation of red blood cells and DNA synthesis. The main source of vitamin B12 is animal products. Therefore, children-Vegetarians, especially vegans, are at risk of deficiency of this vitamin.

  • Why B12 is so important:

    • Nervous system: B12 deficiency can lead to irreversible damage to the nervous system, including developmental delay, coordination disorders, weakness and numbness of the limbs.
    • Steaming: B12 deficiency causes megaloblastic anemia, characterized by enlarged and immature red blood cells, which leads to fatigue, weakness and shortness of breath.
    • DNA synthesis: Vitamin B12 is necessary for the synthesis of DNA and RNA, the main genetic materials of the cell.

  • Sources B12 for Vegetarian children:

    • Enriched products: The most reliable source of B12 for vegetarians are products artificially enriched with this vitamin. These include:
      • Vegetable milk: Soy, almond, rice and oatmeal often enrich B12.
      • Vegetarian meat analogues: Some products imitating meat are enriched by B12.
      • Dry breakfast: Some types of dry breakfast are also enriched B12.
      • Food yeast: Food yeast grown on an environment enriched with B12 can be a good source. It is important to make sure that the yeast is really enriched B12, since not all types contain this vitamin.
    • Food additives: Vitamin B12 is available in the form of tablets, capsules, chewing loafers and liquid forms. Additives are the most reliable way to provide sufficient B12 consumption, especially for vegans.

  • Recommended dosage B12: Recommended dosages of vitamin B12 depend on the age of the child:

    • Infants (0-6 months): 0.4 mcg per day
    • Infants (7-12 months): 0.5 mcg per day
    • Children (1-3 years old): 0.9 mcg per day
    • Children (4-8 years old): 1.2 mcg per day
    • Children (9-13 years old): 1.8 mcg per day
    • Teenagers (14-18 years old): 2.4 mcg per day

  • Important comments:

    • Absorption: Vitamin B12 is better absorbed when taking small doses during the day.
    • Form B12: Cyanocobalamin is the most common and stable form of B12 in addition. Methylcobalamin is also an effective form.
    • Consultation with a doctor: Before taking the B12 additives, it is necessary to consult a doctor in order to determine the optimal dosage and make sure that there are no contraindications.
    • Monitoring level B12: Regular control of vitamin B12 in the blood will help identify the deficiency at an early stage and take measures in a timely manner.

3. Vitamin D: the key to strong bones and immunity.

Vitamin D is necessary for the absorption of calcium and phosphorus, which are important to the health of bones and teeth. It also plays a role in the regulation of the immune system and the prevention of certain chronic diseases. The main source of vitamin D is sunlight, under the influence of which it is synthesized in the skin. However, in the winter season, as well as when living in regions with limited sunlight, the risk of vitamin D deficiency increases.

  • Why D is so important:

    • Bone health: Vitamin D helps the absorption of calcium and phosphorus necessary for the formation and maintenance of strong bones and teeth. Vitamin D deficiency can lead to rickets in children and osteomination in adults, which is characterized by weakness and fragility of bones.
    • Immune system: Vitamin D plays a role in the regulation of the immune system, helping to protect the body from infections and autoimmune diseases.
    • Other functions: Vitamin D is also involved in the regulation of blood pressure, muscle function and the functioning of the nervous system.

  • Sources of vitamin D for Vegetarian children:

    • Sunlight: Staying in the sun for 15-20 minutes a day can provide a sufficient amount of vitamin D, but it depends on the time of year, the latitude of the area and skin color. In the winter season or when living in regions with limited sunlight, the synthesis of vitamin D in the skin decreases.
    • Enriched products: Some products, such as vegetable milk, juices and dry breakfasts, are enriched with vitamin D.
    • Food additives: Vitamin D is available in the form of drops, tablets and capsules. Addments are a reliable way to provide sufficient consumption of vitamin D, especially in the winter season and for children living in regions with limited sunlight.

  • Recommended dosage of vitamin D: The recommended dosages of vitamin D depend on the age of the child:

    • Infants (0-12 months): 400 IU (international units) per day
    • Children (1-18 years old): 600 me per day

  • Important comments:

    • Vitamin D3 (cholecalciferol) is preferable to vitamin D2 (ergocalciferol), as it more effectively increases the level of vitamin D in the blood. Vitamin D3 can be obtained from lanolin (sheep’s wool), which makes it unsuitable for vegan. However, there are vegan sources of vitamin D3 obtained from lichens.
    • Vitamin D is a fat -soluble vitamin, so it is better to take it along with food containing fats to improve absorption.
    • An overdose of vitamin D can be toxic, so it is important to observe the recommended dosages and not exceed them.
    • Consultation with a doctor: Before taking the additives of vitamin D, it is necessary to consult a doctor to determine the optimal dosage and make sure that there are no contraindications.
    • Vitamin D level monitoring: Regular control of vitamin D in the blood will help to identify deficiency or overdose and take measures in a timely manner.

4. Iron: prevention of anemia in Vegetarian children.

Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to other parts of the body. Iron deficiency can lead to iron deficiency anemia, which is characterized by fatigue, weakness, pallor of the skin and a decrease in immunity. Iron is found in animal and plant products, but iron from plant sources (non -meter iron) is absorbed worse than iron from animal sources (hemic iron).

  • Why is iron so important:

    • Oxygen transport: Iron is a component of hemoglobin, which transfers oxygen from lungs to tissues and organs.
    • Brain development: Iron is necessary for the normal development of the brain and cognitive functions.
    • Immune system: Iron plays a role in maintaining the normal function of the immune system.

  • Iron sources for Vegetarian children:

    • Legumes: Beans, lentils, chickpeas and peas are good sources of iron.
    • Green sheet vegetables: Spinach, cabbage Kale and Mangold contain iron.
    • Enriched products: Some cereals, bread and juices are enriched with iron.
    • Nuts and seeds: Pumpkin seeds, sesame seeds and almonds contain iron.
    • Dried fruits: Kuraga, raisins and prunes are sources of iron.

  • Improving the assimilation of iron:

    • Vitamin C: The use of products rich in vitamin C, simultaneously with products containing iron, improves the absorption of non -meter iron. Such products include citrus fruits, pepper, broccoli and strawberries.
    • Avoid iron inhibitors: Some substances, such as tannins (are contained in tea and coffee), phytates (contained in cereals and legumes) and calcium, can reduce iron absorption. Try not to use tea, coffee and products rich in calcium, simultaneously with products containing iron.
    • Soaking and germination: Landing and germination of legumes and cereals reduces the content of phitat and improves iron absorption.
    • Cooking in cast -iron dishes: Cooking in cast -iron dishes can increase the content of iron in food.

  • Recommended iron dosage: Recommended iron dosages depend on the age of the child:

    • Infants (7-12 months): 11 mg per day
    • Children (1-3 years old): 7 mg per day
    • Children (4-8 years old): 10 mg per day
    • Children (9-13 years old): 8 mg per day
    • Teenagers (14-18 years old): 11 mg for boys, 15 mg for girls

  • Important comments:

    • Do not give iron additives to children without a doctor’s prescription. An overdose of iron can be dangerous.
    • Consultation with a doctor: If you suspect that your child has iron deficiency, consult a doctor to conduct blood tests and determine the need to take iron additives.
    • Iron level monitoring: Regular control of the level of iron in the blood will help to identify a deficiency at an early stage and take measures in a timely manner.

5. Zinc: An important trace element for growth and immunity.

Zinc is necessary for growth, development, immune function and wound healing. Zinc is contained in the products of animal and plant origin, but zinc from plant sources is absorbed worse than zinc from animal sources. Fitates contained in cereals and legumes can reduce zinc assimilation.

  • Why zinc is so important:

    • Growth and development: Zinc is necessary for the normal growth and development of children.
    • Immune system: Zinc plays a role in maintaining the normal function of the immune system and protecting against infections.
    • Wound healing: Zinc is necessary for healing wounds and restoration of tissues.

  • Sources of zinc for Vegetarian children:

    • Legumes: Beans, lentils and chickpeas are sources of zinc.
    • Nuts and seeds: Pumpkin seeds, cashews and almonds contain zinc.
    • Cereals: Whole grain products, such as oatmeal and brown rice, contain zinc.
    • Enriched products: Some cereals and dry breakfasts are enriched with zinc.

  • Improving zinc assimilation:

    • Soaking and germination: Landing and germination of legumes and cereals reduces the content of phitat and improves zinc assimilation.
    • Yeast bread: The use of yeast in bread helps to reduce the content of phitat and improve zinc assimilation.

  • Recommended zinc dosage: The recommended zinc dosages depend on the age of the child:

    • Infants (7-12 months): 3 mg per day
    • Children (1-3 years old): 3 mg per day
    • Children (4-8 years old): 5 mg per day
    • Children (9-13 years old): 8 mg per day
    • Teenagers (14-18 years old): 11 mg for boys, 9 mg for girls

  • Important comments:

    • High doses of zinc can interfere with the absorption of iron and copper.
    • Consultation with a doctor: If you suspect that your child has a zinc deficiency, consult a doctor to conduct a blood test and determine the need to take zinc additives.

6. Calcium: the basis for strong bones and teeth.

Calcium is necessary for the formation and maintenance of strong bones and teeth. It also plays a role in muscle function, nervous transmission and blood coagulation. Dairy products are the main source of calcium, so Vegetarian children, especially vegans, must pay special attention to obtaining a sufficient amount of calcium from other sources.

  • Why calcium is so important:

    • Bone health: Calcium is the main component of bones and teeth.
    • Muscle function: Calcium is necessary for normal muscle function.
    • Nervous gear: Calcium plays a role in the transfer of nerve impulses.
    • Blood coagulation: Calcium is necessary for normal blood coagulation.

  • Sources of calcium for Vegetarian children:

    • Green sheet vegetables: Kale cabbage, broccoli and spinach contain calcium.
    • Enriched products: Vegetable milk, tofu and juices are often enriched with calcium.
    • Nuts and seeds: Almonds, sesame seeds and chia seeds contain calcium.
    • Legumes: Beans and lentils contain calcium.
    • Dried fruits: Figs and dried apricots contain calcium.

  • Improving calcium assimilation:

    • Vitamin D: Vitamin D is necessary for the absorption of calcium.
    • Avoid excess salt and protein: Excess salt and protein can increase calcium elimination from the body.

  • Recommended calcium dosage: Recommended calcium dosages depend on the age of the child:

    • Infants (7-12 months): 260 mg per day
    • Children (1-3 years old): 700 mg per day
    • Children (4-8 years old): 1000 mg per day
    • Children (9-18 years old): 1300 mg per day

  • Important comments:

    • Do not give calcium additives to children without a doctor’s prescription.
    • Consultation with a doctor: If you suspect that your child has calcium deficiency, consult a doctor to conduct blood tests and determine the need to take calcium additives.

7. Omega-3 fatty acids: important for the development of the brain and vision.

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-oxahexaenic acid), are necessary for the development of the brain, vision and the cardiovascular system. The main source of EPA and DHA is a fish, therefore, Vegetarian children, especially vegans, need to pay special attention to obtaining these fatty acids from other sources.

  • Why is omega-3 so important:

    • Brain development: DHA is the main component of the brain and is necessary for the normal development of cognitive functions.
    • Vision: DHA is necessary for the health of the retina.
    • Cardiovascular system: Omega-3 fatty acids can reduce the risk of cardiovascular diseases.

  • Omega-3 sources for Vegetarian children:

    • Alpha-linolenic acid (ALA): ALA is a plant form of omega-3 fatty acids, which can be transformed into EPA and DHA in the body. However, the effectiveness of this transformation is low. ALA sources:
      • Flaxseed and linseed oil: Great Ala source.
      • Walnuts: Good source ALA.
      • Seeds of Chia: Contain Ala.
      • Hemp seed and hemp oil: Contain Ala.
    • DHA additives from algae: Vygan DHA additives obtained from algae are a reliable source of DHA.

  • Recommended dosage omega-3: There are no single recommended dosages EPA and DHA. However, some experts recommend the following dosages:

    • Children (1-3 years old): 700 mg ALA per day
    • Children (4-8 years old): 900 mg ALA per day
    • Children (9-13 years old): 1000 mg ALA per day
    • Teenagers (14-18 years old): 1600 mg ALA per day for boys, 1100 mg ALA per day for girls
    • DHA supplies: 100-200 mg dha per day

  • Important comments:

    • Not all ALA is transformed into EPA and DHA. The use of products rich in ALA does not guarantee sufficient EPA and DHA consumption.
    • DHA additives from algae are a reliable way to provide sufficient DHA consumption.
    • Consultation with a doctor: If you are concerned about the consumption of omega-3 fatty acids in your child, consult a doctor to obtain a consultation.

8. Iodine: necessary for the health of the thyroid gland.

Iodine is necessary for the normal function of the thyroid gland, which produces hormones that regulate metabolism, growth and development. The main source of iodine is iodized salt, seafood and dairy products. Vegetarian children, especially vegans, need to pay special attention to obtaining a sufficient amount of iodine from other sources.

  • Why is iodine so important:

    • Thyroid gland: Iodine is necessary for the production of thyroid hormones that regulate metabolism, growth and development.
    • Brain development: Iodine is necessary for the normal development of the brain.

  • Sources of iodine for children-Vegetarians:

    • Iodized salt: The use of iodized salt in cooking is the easiest way to provide sufficient iodine consumption.
    • Seaweed: Some types of seaweed, such as a combination and nori, contain iodine. However, the iodine content in seaweed can be very high, so it is important to use them moderately.
    • Iodine additives: Iodine supplements can be used to provide sufficient iodine consumption.

  • Recommended iodine dosage: The recommended iodine dosages depend on the age of the child:

    • Infants (7-12 months): 90 mcg per day
    • Children (1-8 years old): 90 mcg per day
    • Children (9-13 years old): 120 mcg per day
    • Teenagers (14-18 years old): 150 mcg per day

  • Important comments:

    • Excessive iodine consumption can be harmful.
    • Do not use seaweed as the main source of iodine. The iodine content in seaweed can be unpredictable and high.
    • Consultation with a doctor: If you are concerned about the consumption of iodine in your child, consult a doctor to get a consultation.

9. General recommendations and consultation with a doctor:

The vegetarian diet can be healthy and full for children, subject to careful planning and ensuring sufficient consumption of all necessary vitamins and minerals. However, it is important to remember the following general recommendations:

  • Variety of products: The child’s diet should include a wide range of vegetables, fruits, cereals, legumes, nuts and seeds.
  • Sufficiently calories: Children are actively growing and need enough energy.
  • Attention to critical nutrients: Particular attention should be paid to vitamin B12, vitamin D, iron, zinc, calcium, omega-3 fatty acids and iodine.
  • Consultation with a doctor or nutritionist: Before you transfer the child to a vegetarian diet, it is recommended to consult a doctor or nutritionist to make sure that the child’s diet will be full and safe.
  • Regular medical examinations: Regular medical examinations will help to identify a shortage of nutrients at an early stage and take measures in a timely manner.
  • Individual approach: Nutrient needs may vary depending on the age, gender, level of activity and health status of the child.

It is important to remember that the information presented in this article is an introductory nature and does not replace consultation with a qualified medical specialist. A properly planned vegetarian diet can be useful for the child’s health, but requires attention and knowledge. Only a doctor or nutritionist can provide individual recommendations, taking into account the needs and features of your child.

This detailed guide provides comprehensive information on vitamins and minerals essential for vegetarian children, ensuring parents are well-informed about potential deficiencies and how to address them effectively. Remember to always consult with a healthcare professional for personalized advice.

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