Vegetarianism in Children: Benefits and Considerations
Authored by HealthVue Crew
The adoption of vegetarian diets among children is growing, driven by ethical, cultural, religious, and health-related reasons. Recent studies increasingly support the health benefits of plant-rich diets.
According to The Vegetarian Resource Group (VRG), approximately 7% of children aged 8-18 in the United States never consume meat. Of these, 3% identify as vegetarians and 2% as vegans, totaling about 1.4 million vegetarian children.
Nutritional Considerations
To ensure a vegetarian diet doesn't negatively impact a child's health, it's crucial to carefully plan meals that provide essential nutrients often found in animal products:
Proteins: Vital for growth and development
**Vitamins: **Especially B12, crucial for nervous system health
Minerals: Iron, calcium, and zinc
Trace elements: Iodine, magnesium, chromium, and selenium
Potential Nutritional Deficits
While many experts believe a well-planned vegan diet can be safe for children, others caution against its use, especially for children under three and during puberty. The primary concerns include:
**Vitamin B12 deficiency: **This vitamin is crucial for nerve health and genetic material formation. It's primarily found in animal products, but can be supplemented.
Protein deficiency: Essential for growth and immunity. Plant-based proteins can be combined to provide all essential amino acids.
Iron, calcium, and omega-3 fatty acids: These nutrients require special attention in vegetarian diets.
Balanced Vegetarian Diet for Children
To ensure adequate nutrition:
-Include a variety of protein sources: nuts, seeds, legumes, and soy products
-Consider fortified plant milks and cereals for B12 and other nutrients
-Consult with a pediatrician or nutritionist for personalized advice
Conclusion
While a well-planned vegetarian or vegan diet can be healthy for children, it requires careful consideration and planning. Parents should be well-informed and cautious, especially with strict vegan diets. For those choosing vegetarianism for their children, a diet that includes dairy and eggs (lacto-ovo vegetarianism) may be easier to balance nutritionally. Always consult with healthcare professionals when making significant dietary changes for growing children.