5 must-have vitamins for vegetarian children
As a dietitian, I can confidently inform you that children can thrive on a vegetarian or vegan food plan. A nutritious diet doesn’t must comprise meat. However once you take away it, you might want to take note of some key vitamins. Listed here are 5 biggies.
1. Vitamin B-12 (and different B nutritional vitamins)
Children going meat-free might not get sufficient B nutritional vitamins, particularly B-12, which is of course present in animal meals.
Sources: Enriched flour, pasta, rice, complete grain merchandise; fortified breakfast cereals; dietary yeast (if fortified). Pure sources of B nutritional vitamins embody meals like lentils, spinach, black beans, peas, sunflower seeds, broccoli, and even orange juice.
2. Iron
Consuming meat is the best solution to get iron as a result of it’s in a type that’s effectively absorbed by the physique. However many plant meals comprise iron too. Calcium can decrease the absorption of iron from plant meals, so don’t serve a glass of milk alongside the meal. Reserve it for earlier than or after the meal.
Sources: Pumpkin seeds, quinoa, beans, dried apricots, lentils, peas, and spinach.
3. Vitamin C
Vitamin C is your secret weapon in case your baby goes meatless as a result of it helps the physique take up iron from plant meals. So it’s sensible to pair a supply of vitamin C with a supply of iron.
Sources: Some concepts for iron and vitamin C combos are bean chili that features tomatoes, lentil soup with a facet of orange slices, or spinach salad with strawberries.
4. Zinc
This mineral is required for correct development and immune perform and is present in meat in excessive quantities. However you may also get zinc from plant meals
Sources: Chickpeas, lentils, and soybeans within the type of edamame, soy milk, and tofu.
5. Protein
Protein is important for rising children. However although that is normally the nutrient that oldsters fear about essentially the most, it’s in all probability the one you might want to fear in regards to the least! Meat is a wealthy supply of protein, however heaps of different meals comprise protein too, even grains.
Sources: Beans, edamame, chickepas, nuts, seeds, nut butters, milk, yogurt, cheese, and eggs. Quinoa and soy are each “full proteins”—which means they comprise all of the important amino acids the physique wants (however can solely be gotten from meals), identical to meat does.
