5 must-have vitamins for vegetarian children
As a dietitian, I can confidently inform you that youngsters can thrive on a vegetarian or vegan food regimen. A nutritious diet doesn’t must comprise meat. However once you take away it, you could take note of some key vitamins. Listed here are 5 biggies.
1. Vitamin B-12 (and different B nutritional vitamins)
Youngsters going meat-free could not get sufficient B nutritional vitamins, particularly B-12, which is of course present in animal meals.
Sources: Enriched flour, pasta, rice, entire grain merchandise; fortified breakfast cereals; dietary yeast (if fortified). Pure sources of B nutritional vitamins embrace meals like lentils, spinach, black beans, peas, sunflower seeds, broccoli, and even orange juice.
2. Iron
Consuming meat is the best approach to get iron as a result of it’s in a type that’s properly 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. Put it aside 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 little one 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 operate and is present in meat in excessive quantities. However you can too 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 probably the most, it’s most likely the one you could 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”—meaning they comprise all of the important amino acids the physique wants (however can solely be gotten from meals), similar to meat does.
