Vitamins for vegetarian children: how to fill the deficit

Vitamins for vegetarian children: how to fill the deficit

Nutrition and development of a vegetarian child: balance and responsibility

The transition to vegetarian nutrition for children is a responsible decision that requires careful planning and understanding the needs of the growing organism. Children who exclude from their diet products of animal origin are potentially at risk of deficiency of certain vitamins and minerals necessary for healthy growth and development. Therefore, it is extremely important to know which nutrients require special attention and how to effectively replenish them with plant foods and, if necessary, additives.

Key vitamins that require attention to vegetarian nutrition for children

1. Vitamin B12 (cobalamin): the basis of the health of the nervous system and hematopoiesis

• Meaning: Vitamin B12 plays a key role in the formation of red blood cells (red blood cells), maintaining the health of the nervous system and DNA synthesis. It is necessary for the normal functioning of the brain and the prevention of neurological disorders.
• Sources: Unlike many other vitamins, B12 is practically absent in plant products. Its main source is animal products, such as meat, fish, eggs and dairy products.
• Vegetarian deficit: B12 deficiency is the most common problem among vegetarians, especially among vegans, excluding all animal products. In children, B12 deficiency can lead to a delay in development, anemia, neurological disorders (weakness, numbness of the limbs, irritability) and even irreversible damage to the nervous system.
• Filling up the deficit:
  • Enriched products: Products enriched with vitamin B12, such as vegetable milk (soy, almond, oatmeal), tofu, some cereals and food yeast, are an important source of B12 for vegetarian children. It is necessary to carefully study the labels and choose products with a sufficient content of vitamin B12. The recommended daily dose of B12 for children varies depending on age, and it should be clarified by a pediatrician or nutritionist.
  • Supplements: In most cases, especially for vegan children, it is necessary to take B12 additives. There are various forms of B12, such as cyanocobalamin, methylcobalamin and adenosylcobalamin. Methylcobalamin and adenosylcobalamin are considered more bioavailable forms, but cyanocobalamin is more stable and widely accessible. The dosage and form of the additive must be agreed with the doctor.
  • Medical control: Regular monitoring of the B12 level in the blood is necessary for the timely detection and correction of deficiency.

2. Vitamin D (calciferol): strong bones and immunity

• Meaning: Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the formation and maintenance of bones and teeth health. It is also important for the functioning of the immune system, regulating cell growth and preventing certain chronic diseases.
• Sources: Vitamin D is synthesized in the skin under the influence of sunlight (UV rays). However, the amount of vitamin D, in this way, depends on many factors, such as the time of year, geographical position, skin color and the use of sunscreen. The main food sources of vitamin D are oily fish (salmon, tuna, mackerel), egg yolk and enriched products.
• Vegetarian deficit: Vegetarians, especially vegans, may experience vitamin D due to limited consumption of animal products.
• Filling up the deficit:
  • Sunlight: Regular stay in the sun (15-20 minutes a day in the summer, without sunscreen, substituting the face and hands) can help in the synthesis of vitamin D. However, in the winter months and in regions with low solar activity, this method is ineffective.
  • Enriched products: Products enriched with vitamin D, such as vegetable milk, juice and cereals, can be a useful source of vitamin D. It is important to check the labels for the content of vitamin D.
  • Supplements: In most cases, especially in the winter and for children with dark skin, it is recommended to take vitamin D additives. There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (hoglecialciferol). D3 is a more effective form, as it is better absorbed by the body. Vitamin D3 vegetarian variants obtained from lichens are available on the market. The dosage and form of the additive must be agreed with the doctor. The recommended daily dose of vitamin D for children is 600 IU (international units).
  • Medical control: Regular monitoring of vitamin D in the blood can help determine the need for additives and adjust the dosage.

3. Iron: oxygen tissue nutrition and energy

• Meaning: Iron is an important component of hemoglobin, protein in red blood cells, which transfers oxygen from the lungs to all tissues of the body. Iron also plays a role in the energy exchange and functioning of the immune system.
• Sources: Iron is contained in two forms: hemic iron contained in animal products (meat, fish, poultry), and non -meter iron contained in plant products (legumes, spinach, whole grain products). Hemic iron is better absorbed by the body than non -meter iron.
• Vegetarian deficit: Vegetarians are at risk of iron deficiency, since their diet contains only non -meter iron, which is absorbed worse. In children, iron deficiency can lead to anemia, developmental delay, reduction of immunity and learning problems.
• Filling up the deficit:
  • Iron rich plant products: Include plant products rich in iron in the child’s diet, such as lentils, beans, chickpeas, tofu, spinach, dried fruits (dried apricots, raisins), whole grain foods (oatmeal, buckwheat) and iron -enriched with iron.
  • Improving the assimilation of iron: The use of products rich in vitamin C (citrus fruits, berries, bell pepper, broccoli), together with iron -containing products, significantly improves the absorption of a non -power iron. Avoid drinking tea and coffee while eating, as they contain tannins that can prevent the absorption of iron.
  • Supplements: In some cases, especially if iron deficiency is detected, iron additives may be required. It is important to consult a doctor to determine the necessary dosage and the form of additive. There are various forms of iron, such as iron sulfate, iron fumarat and iron gluconate. Some forms of iron can cause side effects, such as constipation or stomach disorder.
  • Medical control: Regular monitoring of the level of iron in the blood will help to timely identify and adjust the deficiency.

4. Calcium: the basis of strong bones and teeth

• Meaning: Calcium is the main building material for bones and teeth. It also plays an important role in the functioning of muscles, nervous system and blood coagulation.
• Sources: The main sources of calcium are dairy products. Plant sources of calcium include green leafy vegetables (cabbage, broccoli), tofu, enriched vegetable milk, sesame seeds and almonds.
• Vegetarian deficit: Vegetarians excluding dairy products may experience calcium deficiency.
• Filling up the deficit:
  • Calcium rich plant products: Include vegetable products rich in calcium in the child’s diet, such as Tofu (prepared using calcium sulfate), enriched vegetation milk, green leafy vegetables (cabbage, broccoli), sesame, almonds and legumes.
  • Improving calcium assimilation: Vitamin D plays an important role in the assimilation of calcium. Make sure that the child receives a sufficient amount of vitamin D. Limit the consumption of salt and protein, as they can help to remove calcium from the body.
  • Supplements: In some cases, especially with insufficient consumption of calcium with food, calcium additives may be required. It is important to consult a doctor to determine the necessary dosage and the form of additive. There are various forms of calcium, such as calcium carbonate, calcium citrate and calcium phosphate. Calcium citrate is better absorbed by the body, especially with low acidity of the stomach.
  • Medical control: Regular monitoring of the level of calcium in the blood and assessment of bone tissue density can help identify calcium deficiency and evaluate the effectiveness of the therapy.

5. Zinc: immunity, growth and development

• Meaning: Zinc plays an important role in the functioning of the immune system, growth and development, wound healing and DNA synthesis.
• Sources: The main sources of zinc are animal products, such as meat, poultry and seafood. Plant sources of zinc include legumes, nuts, seeds and whole grains.
• Vegetarian deficit: Vegetarians are at risk of zinc deficiency, since zinc from plant sources is worse than the body due to the content of phitat that bind zinc and prevent its absorption.
• Filling up the deficit:
  • Vegetable products rich in zinc: Include plant products rich in zinc in the child’s diet, such as legumes (lentils, chickpeas, beans), nuts (cashews, almonds), seeds (pumpkin seeds, sesame seeds) and whole -grain products (oatmeal, buckwheat).
  • Reducing the content of phitat: Soaking legumes and nuts before cooking helps to reduce the content of phitat and improve zinc assimilation. Fermentation of whole grain products (for example, cooking bread on the sourdough) also reduces the content of phitat.
  • Supplements: In some cases, especially if zinc deficiency is detected, a zinc additives may be required. It is important to consult a doctor to determine the necessary dosage and the form of additive. There are various forms of zinc, such as zinc sulfate, zinc gluconate and zinc picoline. Zinc Picoline is better absorbed by the body.
  • Medical control: Regular monitoring of the level of zinc in the blood can help to timely identify and adjust the deficiency.

6. Omega-3 fatty acids: brain and heart health

• Meaning: Omega-3 fatty acids play an important role in the development of the brain, maintaining the health of the heart and a decrease in inflammation. There are three main forms of omega-3 fatty acids: alpha-linolenic acid (ALK), eicopascentenoic acid (EPK) and non-zahexenoic acid (DGK).
• Sources: EPK and DGK are found in fatty fish. ALK is found in plant sources such as linseed seeds, chia seeds, walnuts and rapeseed oil. The body can convert Alc into EPK and DGK, but this process is not always effective.
• Vegetarian deficit: Vegetarians may experience an EPK and DGK, as they do not consume fatty fish.
• Filling up the deficit:
  • Plant sources of Alk: Include rich Alk products in the child’s diet, such as linseed seeds, chia seeds, walnuts and rapeseed oil.
  • DHC supplements from algae: DHC can be obtained from algae, which are the main source of DHC for fish. DHC supplements from algae are available on the market and are suitable for vegetarians.
  • Medical control: Evaluation of the consumption of omega-3 fatty acids and, if necessary, determining the level of omega-3 fatty acids in the blood can help determine the need for additives.

7. Iodine: thyroid health

• Meaning: Iodine is necessary for the synthesis of thyroid hormones that regulate metabolism, growth and development.
• Sources: The main sources of iodine are seafood and iodized salt.
• Vegetarian deficit: Vegetarians who do not use seafood and do not use iodized salt may experience iodine deficiency.
• Filling up the deficit:
  • Iodized salt: Use iodized food for cooking. It is important to store iodized salt in a sealed container in a cool and dark place, since iodine can disappear.
  • Seaweed: Some types of seaweed, such as kelp (sea cabbage), are rich in iodine. However, the iodine content in seaweed can vary, so they should be consumed in moderate quantities.
  • Supplements: In some cases, especially if iodine deficiency is detected, iodine additives may be required. It is important to consult a doctor to determine the necessary dosage.
  • Medical control: Regular monitoring of thyroid function can help to identify and adjust iodine deficiency in a timely manner.

8. Vitamin A (retinol): vision, immunity and growth

• Meaning: Vitamin A plays an important role in vision, immunity, growth and development of cells.
• Sources: Vitamin A is found in animal products, such as liver, eggs and dairy products. Plant products contain beta-carotene, which the body can transform into vitamin A. rich beta-carotene products include carrots, pumpkin, sweet potatoes, spinach and broccoli.
• Vegetarian deficit: Vegetarians, especially vegans, can experience vitamin A deficiency if their diet does not contain a sufficient number of products rich in beta-carotene. The effectiveness of the conversion of beta-carotene into vitamin A can vary depending on genetic factors and other nutrition factors.
• Filling up the deficit:
  • Beta-rich-rich products: Include in the child’s diet, products rich in beta-carotene, such as carrots, pumpkin, sweet potatoes, spinach, broccoli and mangoes.
  • Improving the assimilation of beta-carotene: The use of foods rich in fats, together with beta-carotene, improves its absorption.
  • Supplements: In rare cases, with a pronounced deficiency of vitamin A, it may be necessary to take vitamin A additives. It is important to consult a doctor to determine the necessary dosage, since the excess of vitamin A can be toxic.
  • Medical control: Assessment of vitamin A consumption and, if necessary, determining the level of vitamin A in the blood can help determine the need for additives.

Practical recommendations for planning a vegetarian diet for children

1. Variety: Strive for diversity in the diet of a child, including various types of fruits, vegetables, whole granular products, legumes, nuts and seeds.

2. Balance: Provide the balance between various macronutrients (proteins, fats and carbohydrates).

3. Enriched products: Include products enriched with vitamins and minerals in the diet, such as vegetable milk, cereals and tofu.

4. Product combination: Use products that improve the assimilation of certain nutrients (for example, vitamin C with iron -containing products).

5. Consultation with a specialist: Consult a pediatrician or nutritionist to develop an individual food plan that takes into account the needs of the child and avoids the deficiency of the necessary nutrients.

6. Regular monitoring: Regularly visit a doctor for preventive examinations and testing of tests that allow you to control the level of vitamins and minerals in the blood.

7. Training: Teach the child the basics of healthy nutrition and the importance of consumption of various nutrients.

8. Example: Be an example for a child, adhering to a healthy and balanced diet.

9. Gradual transition: Go to vegetarian food gradually, giving your child the time to adapt to new foods and tastes.

10. Individual approach: Consider the individual characteristics of the child, such as age, gender, level of activity and the presence of chronic diseases, when planning the diet.

Vegetarian nutrition can be healthy and full for children, subject to careful planning and attention to the needs of the growing organism. It is important to remember the potential risks of deficiency of certain vitamins and minerals and take the necessary measures to replenish them with plant foods and, if necessary, additives. Regular consultations with a doctor and nutritionist will help to ensure healthy growth and development of a vegetarian child.