5 must-have vitamins for vegetarian children
As a dietitian, I can confidently let you know that youngsters can thrive on a vegetarian or vegan eating regimen. A nutritious diet doesn’t must include meat. However whenever you take away it, it is advisable take note of some key vitamins. Listed below are 5 biggies.
1. Vitamin B-12 (and different B nutritional vitamins)
Children 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, complete 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 technique to get iron as a result of it’s in a type that’s nicely absorbed by the physique. However many plant meals include 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 soak up iron from plant meals. So it’s good 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 aspect 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 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 significant for rising children. However although that is normally the nutrient that folks fear about probably the most, it’s most likely the one it is advisable fear concerning the least! Meat is a wealthy supply of protein, however tons of different meals include 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 include all of the important amino acids the physique wants (however can solely be gotten from meals), identical to meat does.