Vitamins for children of vegetarians: what needs to be taken into account?

Chapter 1: Vegetarianism in childhood: Fundamentals and common types

Vegetarianism, excluding meat, poultry and fish from the diet, is becoming more and more popular among adults, and more and more often the vegetarian lifestyle extends to children. The choice in favor of a vegetarian diet for a child is a serious solution that requires careful planning and attention to the needs of a growing organism. There are several types of vegetarianism, and the understanding of the differences between them is critical to ensure an adequate nutrition of a vegetarian child.

1.1. Types of vegetarianism:

• Lacto-this vegetarian: This type is the most common and involves the exclusion of meat, poultry and fish, but allows the use of dairy products (lacto-) and eggs (ivo-). This facilitates the receipt of some important nutrients such as vitamin B12 and iron, although it still requires a conscious approach to planning the diet.
• Lacto-Vegetarianism: Excludes meat, poultry, fish and eggs, but allows dairy products. Children, the following Lacterian diet, need alternative sources of iron and vitamin B12, different from eggs.
• This-vegetarian: Excludes meat, poultry, fish and dairy products, but allows eggs. The need for calcium becomes especially important, and it is necessary to look for alternative sources, such as enriched plant dairy products and green leafy vegetables.
• Veganism: The most stringent type of vegetarianism, excluding all animal products, including meat, poultry, fish, dairy products, eggs and sometimes even honey. The vegan diet for children requires very careful planning and is often supplemented with vitamin additives, especially vitamin B12, vitamin D, calcium and iron.
• Flexitarianism (semi -Vegetarianism): It involves mainly plant nutrition, but allows the episodic consumption of meat, poultry or fish. Although flexitarianism can be simpler in terms of providing nutrients, it is important to ensure that the child still receives a sufficient amount of vitamins and minerals from plant sources, especially on days when animals are not used.

1.2. Reasons for the choice of vegetarianism for children:

Parents choose a vegetarian diet for their children for various reasons:

• Ethical considerations: Beliefs related to animal rights and unwillingness to maintain livestock.
• Religious beliefs: Some religions prescribe or recommend a vegetarian lifestyle.
• Environmental considerations: Anxiety about the impact of livestock on the environment.
• Health benefits: The belief that the vegetarian diet can reduce the risk of developing certain diseases.
• Family traditions: Following a vegetarian lifestyle adopted in the family.

Regardless of the reason, it is important to remember that the health and well -being of the child should be a priority, and the vegetarian diet should be carefully planned to satisfy all his needs.

Chapter 2: The main vitamins and minerals that require special attention in the diet of a Vegetarian child

Not all vegetarian diets are equally useful. Some can be rich in processed products, sugar and refined carbohydrates, while others are based on solid, unprocessed products. A properly planned vegetarian diet, rich in fruits, vegetables, whole grain products and legumes, can be very good for health. However, there are certain vitamins and minerals that require special attention in the diet of a vegetarian child, since they are either less accessible in plant products or require certain conditions for assimilation.

2.1. Vitamin B12:

• Functions: Vitamin B12 is necessary for the normal functioning of the nervous system, the formation of red blood cells and DNA synthesis. B12 deficiency can lead to serious neurological problems, anemia and developmental delay.
• Sources: Vitamin B12 is contained mainly in animal products, such as meat, fish, poultry, eggs and dairy products. Plant products do not contain an active form of vitamin B12 if they are not enriched with it.
• Vegetarian sources:
  • Enriched products: The most reliable source of vitamin B12 for vegetarians and vegans. Look for enriched breakfast flakes, vegetable milk, meat substitutes and food yeast. It is important to carefully read the labels to make sure that the product is really enriched with vitamin B12, and check the content of the portion.
  • Food yeast: Some types of food yeast are enriched with vitamin B12. They have a pleasant cheese taste and can be added to sauces, soups, paste and other dishes.
  • Seaweed (nori): Although nori contain B12, its form may be inactive and not absorbed by the body. Therefore, nori cannot be a reliable source of vitamin B12.
• Recommendations: Vegetarian children, especially vegans, are recommended to regularly take additives with vitamin B12 or use enriched products to avoid deficiency. The dosage of additives depends on the age and needs of the child and should be determined by a doctor or a nutritionist. Regular blood tests to control the level of vitamin B12 are also recommended.

2.2. Vitamin D:

• Functions: Vitamin D is necessary for the absorption of calcium and phosphorus, which are important to the health of bones and teeth. It also plays a role in the immune system and regulation of cellular growth. Vitamin D deficiency can lead to rickets in children, osteomination in adults and increased risk of fractures.
• Sources: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, in the winter months, in regions with low solar activity or when using sunscreens, the production of vitamin D in the skin may be insufficient. Other sources are oily fish, egg yolks and enriched products.
• Vegetarian sources:
  • Sunlight: Try to provide your child with enough stay in the sun (15-20 minutes a day) during the hours of the smallest solar activity (morning or evening), not forgetting about precautions.
  • Enriched products: Vegetable milk, juices and breakfast flakes are often enriched with vitamin D. Check the labels to make sure that vitamin D3 or D2.
  • Mushrooms irradiated by UV rays: Some mushrooms exposed to ultraviolet light contain vitamin D2.
  • Supplements: Vitamin D3 (cholecalciferol) is considered more effective than vitamin D2 (ergocalciferol). However, vitamin D3 is usually obtained from animal sources (lanolin from sheep’s wool), so vegan should look for vitamin D2 or vegan vitamin D3 from lichens.
• Recommendations: It is recommended to regularly check the level of vitamin D in the blood and take additives if the level is insufficient. The dosage of additives depends on the age of the child, the level of vitamin D and geographical location.

2.3. Iron:

• Functions: Iron is necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency can lead to iron deficiency anemia, fatigue, weakness, reduction of immunity and cognitive disorders.
• Sources: Iron is found in two forms: hemic iron (contained in animal products and is better absorbed) and non -meter iron (contained in plant products).
• Vegetarian sources:
  • Legumes: Lentils, beans, chickpeas and other legumes are excellent sources of iron.
  • Dark green leafy vegetables: Spinach, Cale, Mangold and other green vegetables contain iron, but its assimilation can be difficult due to the content of phitat and oxalate.
  • Dried fruits: Kuraga, raisins and prunes contain iron, but also sugar, so they should be consumed in moderate quantities.
  • Enriched products: Breakfast, bread and other products are often enriched with iron.
  • Tofu and pace: These soy products are good sources of iron.
• Improving the assimilation of iron:
  • Use with vitamin C: Vitamin C significantly improves the absorption of non -meter iron. Add products containing vitamin C, such as citrus fruits, pepper, broccoli and tomatoes to dishes, rich in iron.
  • Avoid use with iron absorption inhibitors: Fitat (contained in whole grain products and legumes), tannins (contained in tea and coffee) and calcium can reduce iron absorption. Do not use these products simultaneously with products rich in iron.
  • Landing and germination of legumes: Landing and germination of legumes helps reduce the content of phytates and improve iron assimilation.
  • Cooking in cast -iron dishes: Cooking in cast -iron dishes can increase the content of iron in the dish.
• Recommendations: If the child is at risk in terms of iron deficiency (for example, premature children or children with abundant menstruation), iron additives may be required. The dosage and form of the additive should be determined by the doctor. Regular blood tests to control the level of iron are also recommended.

2.4. Calcium:

• Functions: Calcium is necessary for the health of bones and teeth, blood coagulation, the functioning of muscles and nerves. Calcium deficiency can lead to rickets in children, osteoporosis in adults and increased risk of fractures.
• Sources: The main sources of calcium are dairy products.
• Vegetarian sources:
  • Dark green leafy vegetables: Cail, broccoli, side-choi and other green vegetables contain calcium, but its assimilation can be difficult due to the content of oxalates (especially in spinach).
  • Enriched products: Vegetable milk (soy, almond, rice), juices and tofu are often enriched with calcium.
  • TOF: Tofu, prepared using calcium sulfate, is a good source of calcium.
  • Seeds: Seeds of sesame seeds, chia and poppy contain calcium.
  • Almond: Almonds contain calcium, but also phitates that can reduce its assimilation.
• Improving calcium assimilation:
  • Vitamin D: Vitamin D is necessary for the absorption of calcium.
  • Avoid consumption with phytates and oxalates: Fitates and oxalates can bind calcium and reduce its assimilation.
• Recommendations: Make sure that the child receives enough calcium from the diet. If this is not possible, calcium additives may be required. The dosage and form of the additive should be determined by the doctor.

2.5. Zinc:

• Functions: Zinc is necessary for immune function, growth and development, healing of wounds and taste sensations. Zinc deficiency can lead to a decrease in immunity, growth retardation, loss of appetite and skin problems.
• Sources: Zinc is contained in animal products, such as meat and seafood.
• Vegetarian sources:
  • Legumes: Beans, chickpeas, lentils and other legumes are good sources of zinc.
  • Nuts and seeds: Pumpkin seeds, cashews, almonds and other nuts and seeds contain zinc.
  • Whole grain products: Whole grain bread, oatmeal and other whole-grain products contain zinc, but its assimilation can be difficult due to the content of phitat.
  • Tofu and pace: These soy products are good sources of zinc.
• Improving zinc assimilation:
  • Landing and germination of legumes: Landing and germination of legumes helps reduce the content of phytates and improve zinc assimilation.
  • Yeast bread: Yeast bread contains less phitat than non -alternate bread.
• Recommendations: Make sure that the child receives enough zinc from the diet. If this is not possible, it may be required to take zinc additives. The dosage and form of the additive should be determined by the doctor.

2.6. Omega-3 fatty acids:

• Functions: Omega-3 fatty acids, especially EPA and DHA, are important for the development of the brain and vision, as well as for the health of the heart and the immune system.
• Sources: The main sources of EPA and DHA are fat fish.
• Vegetarian sources:
  • Alpha-linolenic acid (ALA): ALA is a plant form of omega-3 fatty acids, which can be transformed into EPA and DHA in the body. However, this process is not very effective.
  • Flaxseed and linseed oil: Flue seed and linseed oil are excellent sources of ALA.
  • Seeds of Chia: Chia seeds are also a good ALA source.
  • Walnuts: Walnuts contain ALA.
  • Seaweed: Some types of seaweed contain EPA and DHA.
  • Supplements: There are vegan additives EPA and DHA obtained from seaweed.
• Recommendations: Make sure the child receives enough ALA from the diet. Consider the possibility of taking EPA and DHA additives, especially if the child does not use seaweed.

2.7. Iodine:

• Functions: Iodine is necessary for the normal function of the thyroid gland, which regulates the metabolism. Iodine deficiency can lead to problems with the thyroid gland, growth and development delay.
• Sources: The main sources of iodine are seafood and iodized salt.
• Vegetarian sources:
  • Iodized salt: The most reliable source of iodine for vegetarians. Make sure you use iodized salt and store it in a sealed container.
  • Seaweed: Some types of seaweed contain iodine, but its number can vary.
• Recommendations: Use iodized salt in cooking. Regularly check the level of iodine in the body, especially if the child does not use iodized salt or seaweed.

Chapter 3: Planning a full vegetarian diet for children: practical tips and recommendations

Planning a balanced vegetarian diet for children requires knowledge of the food needs of the growing organism and the ability to correctly combine products to provide all the necessary nutrients.

3.1. Basic principles:

• Variety: Include a variety of products from all groups in the child’s diet: fruits, vegetables, whole grain products, legumes, nuts and seeds.
• Calorie content: Provide a sufficient number of calories to maintain healthy growth and development. Vegetarian children may need more calories than children who consume meat, since plant foods are often less caloric.
• Protein: Make sure that the child receives enough protein from plant sources, such as legumes, tofu, pace, nuts and seeds.
• Vitamins and minerals: Pay special attention to the vitamins and minerals listed in chapter 2, and provide them with sufficient receipt from the diet or using additives.
• Individual approach: Consider the age, level of activity and individual needs of the child when planning the diet.
• Consultation with a specialist: Contact a doctor or a nutritionist to obtain individual recommendations for the nutrition of a vegetarian child.

3.2. Examples of dishes and combinations of products:

• Breakfast:
  • Oatmeal with fruits, nuts and seeds, enriched with vegetable milk.
  • A toast of whole grain bread with avocados and tomatoes.
  • Smoothies with fruits, vegetables, vegetable milk and protein powder.
• Dinner:
  • Graduate soup with vegetables.
  • Film salad with vegetables, tofu and refueling based on lemon juice and olive oil.
  • Sandwich made of whole grain bread with humus, vegetables and sprouts.
• Dinner:
  • Vegetarian carry with legumes, vegetables and rice.
  • Enraeling with vegetables and tofu.
  • Stuffed peppers with rice, vegetables and legumes.
• Snacks:
  • Fruits and vegetables with nut oil.
  • Nuts and seeds.
  • Yogurt (for lacto-sov vegetarians) or vegetable yogurt with fruits and granola.
  • Humus with vegetable sticks.

3.3. Practical tips for parents:

• Put the child in the cooking process: This will help him learn more about products and instill a love of healthy food.
• Offer new products gradually: Do not force the child to have what he does not like, but continue to offer new products in different forms.
• Be patient and consistent: Additions to a vegetarian diet can take time.
• Read the labels: Pay attention to the content of vitamins and minerals in products.
• Do not be afraid to experiment: Try new recipes and products of products.
• Communicate with other vegetarian families: The exchange of experience and ideas can be very useful.
• Create a positive atmosphere around the food: Food should be pleasant and relaxing.
• Contact a specialist: Feel free to consult a doctor or a nutritionist to receive a professional consultation.

Chapter 4: Vegetarianism and special needs for nutrition in children of different ages

The needs for nutrients are changing with age. It is important to consider these changes when planning a vegetarian diet for children of different age groups.

4.1. Breast children (0-6 months):

• Breast milk: Breast milk is the best diet for infants in the first 6 months of life. If the mother adheres to a vegetarian diet, it is important that she receives enough vitamin B12 to provide the child with a sufficient amount of this vitamin.
• Artificial mixtures: If breastfeeding is impossible, use iron -enriched artificial mixtures based on soy.
• Feed: Power feeding should be introduced at the age of 6 months, gradually adding a variety of products rich in iron and other necessary nutrients.

4.2. Children from 6 months to 1 year old:

• Continue breastfeeding or artificial feeding: Breast milk or artificial mixtures should remain the main power source up to 1 year.
• Introduce complementary foods gradually: Start with one -component puree of fruits, vegetables and legumes.
• Provide sufficient iron receipt: Offer the child products rich in iron, such as enriched cereals, puree from legumes and dark green leafy vegetables.
• Enter products containing vitamin B12: Offer the child enriched products or additives with vitamin B12 if he does not receive it from breast milk or artificial mixtures.
• Provide sufficient calcium intake: Offer the child enriched plant yogurts and other products rich in calcium.

4.3. Children from 1 year to 3 years (preschool age):

• Continue to offer a variety of products from all groups: Make sure that the child receives enough fruits, vegetables, whole grain products, legumes, nuts and seeds.
• Provide sufficient protein receipt: Offer the child legumes, tofu, pace, nuts and seeds.
• Provide sufficient iron receipt: Continue to offer your child products rich in iron, and use them along with products containing vitamin C.
• Provide sufficient calcium intake: Offer the child enriched plant yogurts, milk and other products rich in calcium.
• Limit sugar and processed products: Focus on solid, unprocessed products.
• Encourage independent meals: Give the child the opportunity to choose and eat products yourself.

4.4. Children from 3 years to 12 years old (school age):

• Provide sufficient calorie intake: Schoolchildren need more calories than preschool children to maintain their active lifestyle and growth.
• Provide sufficient protein receipt: Continue to offer the child legumes, tofu, pace, nuts and seeds.
• Provide sufficient iron receipt: Continue to offer your child products rich in iron, and use them along with products containing vitamin C.
• Provide sufficient calcium intake: Offer the child enriched plant yogurts, milk and other products rich in calcium.
• Encourage healthy food habits: Limit the consumption of sugar, processed products and fast food.
• Involve the child in the planning and cooking process: This will help him learn more about healthy diet and instill a love of healthy food.

4.5. Teenagers (13-18 years old):

• Provide sufficient arrival of calories and nutrients: Teenagers need a large number of calories and nutrients to maintain their growth and development.
• Provide sufficient protein receipt: Continue to offer the child legumes, tofu, pace, nuts and seeds.
• Provide sufficient iron receipt: Teenage girls need more iron than young men due to menstruation. Continue to offer your child products rich in iron, and use them along with products containing vitamin C.
• Provide sufficient calcium intake: Teenagers need a large amount of calcium to strengthen bones. Offer the child enriched plant yogurts, milk and other products rich in calcium.
• Pay attention to vitamin D: Teenagers often spend little time in the sun, which can lead to a deficiency of vitamin D. Consider the possibility of taking vitamin D.
• Encourage healthy food habits: Help the teenager make a conscious choice in favor of healthy food.
• Contact a specialist: If you have any fears about the nutrition of a vagorian teenager, consult a doctor or a nutritionist.

Chapter 5: common myths and misconceptions about vegetarianism in childhood

There are many myths and misconceptions about vegetarianism in childhood. It is important to dispel these myths so that parents can make reasonable decisions about the nutrition of their children.

5.1. Myth: The vegetarian diet does not provide enough protein for children.

• Reality: A vegetarian diet can provide enough protein for children if it is planned correctly. Legumes, tofu, pace, nuts, seeds and whole grains are good sources of protein. It is important to combine various sources of protein to ensure the receipt of all the necessary amino acids.

5.2. Myth: The vegetarian diet is harmful to the growth and development of children.

• Reality: A properly planned vegetarian diet is not only not harmful, but can also be useful for the growth and development of children. Studies have shown that Vegetarian children often have a healthier weight and less often suffer from obesity and other diseases. It is important to ensure sufficient intake of all necessary nutrients, especially vitamin B12, vitamin D, iron and calcium.

5.3. Myth: The vegetarian diet is difficult to plan and requires a lot of time and effort.

• Reality: Planning of a vegetarian diet can be simple and not require a lot of time and effort. There are many recipes and resources that can help parents plan a balanced and tasty vegetarian diet for their children.

5.4. Myth: a vegetarian diet is not suitable for children with allergies or other diseases.

• Reality: The vegetarian diet can be adapted for children with allergies or other diseases. It is important to consult a doctor or a nutritionist to receive individual recommendations.

5.5. Myth: The vegetarian diet makes children weak and painful.

• Reality: A properly planned vegetarian diet can strengthen the immune system and make children more resistant to disease. Vegetarian children often receive more vitamins, minerals and antioxidants that are necessary for health.

Chapter 6: The role of food additives in the vegetarian diet of the child

Food supplements can play an important role in ensuring an adequate nutrition of a vegetarian child, especially if the diet is not balanced or the child has increased needs for certain nutrients. However, it is important to remember that additives should not replace good nutrition, but serve as an addition to it.

6.1. When you need additives:

• Nutrient deficiency: If blood tests show a deficiency of certain vitamins or minerals, additives may be required.
• Strict vegetarians (vegans): Vegans, especially children, often need the additions of vitamin B12, vitamin D, calcium and iron.
• Limited diversity in the diet: If the child’s diet is limited in variety, it may be required to receive additives to provide all the necessary nutrients.
• Increased needs: During periods of rapid growth, during illness or during sports, needs for certain nutrients can increase.

6.2. The most common additives for Vegetarian children:

• Vitamin B12: It is necessary for the normal functioning of the nervous system and the formation of red blood cells.
• Vitamin D: It is necessary for the absorption of calcium and phosphorus, which are important to the health of bones and teeth.
• Iron: It is necessary for the formation of hemoglobin, which transfers oxygen in the blood.
• Calcium: It is necessary for the health of bones and teeth, blood coagulation, functioning of muscles and nerves.
• Omega-3 fatty acids (EPA and DHA): Important for the development of brain and vision, as well as for the health of the heart and the immune system.
• Iodine: It is necessary for the normal function of the thyroid gland.

6.3. How to choose additives:

• Consult a doctor or nutritionist: They can help determine which additives are needed for the child and in what dosage.
• Choose high -quality additives from reliable manufacturers: Pay attention to the availability of quality certificates and reviews of other consumers.
• Check the composition: Make sure that the supplement does not contain harmful ingredients, such as artificial dyes, flavors and preservatives.
• Consider the age of the child: Choose additives designed for children.
• Observe the dosage: Do not exceed the recommended dosage.

6.4. Important warnings:

• Additives should not replace good nutrition.
• Excessive use of some additives can be harmful.
• Keep the additives inaccessible to children.

Chapter 7: Solving problems and overcoming difficulties associated with vegetarian nutrition of children

Despite all the advantages of a vegetarian diet, parents may encounter certain problems and difficulties in its implementation. It is important to know how to solve these problems in order to provide the child with healthy and good nutrition.

7.1. Problem: lack of appetite in a child.

• Decision:
  • Offer the child a variety of dishes and products.
  • Put the child in the cooking process.
  • Create a pleasant atmosphere during meals.
  • Do not force the child to have what he does not like.
  • Offer small portions and give the child the opportunity to ask for additives.
  • Limit the snacks between meals.
  • Consult a doctor if the problem is not solved.

7.2. Problem: the child refuses to eat vegetables.

• Decision:
  • Offer vegetables in different forms: raw, boiled, baked, stewed.
  • Add vegetables to your child’s favorite dishes: soups, sauces, pasta.
  • Make interesting figures and jewelry from vegetables.
  • Offer vegetables with your favorite sauces or dips.
  • Put the child in the process of growing vegetables in the garden or in the garden.
  • Be patient and continue to offer vegetables, even if the child refuses to eat them.

7.3. Problem: lack of time to prepare complex vegetarian dishes.

• Decision:
  • Plan a menu for a week in advance.
  • Cook big portions and freeze them for later.
  • Use semi -finished products: frozen vegetables, legumes in banks, finished sauces.
  • Look for simple and quick recipes.
  • Cook with your child.

7.4. Problem: rejection of a vegetarian diet by other family members or friends.

• Decision:
  • Explain the reasons for your choice to other family members or friends.
  • Show them that a vegetarian diet can be healthy and tasty.
  • Invite them to try vegetarian dishes.
  • Respect their choice and do not try to convince them.
  • Focus on the health and well -being of your child.

7.5. Problem: difficulties with the nutrition of a child in kindergarten or school.

• Decision:
  • Discuss with the administration of the kindergarten or school the opportunity to provide the child with vegetarian dishes.
  • Bring your child food with you.
  • Teach the child to choose suitable products in the dining room.
  • Explain