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Nutrient Library for Families
Like any diet, a plant-based diet needs all the essential nutrients and adequate calories. It can be challenging to get sufficient amounts of nutrients in many children's diet. Thus, it is important to focus on getting these "key" nutrients into their meals.
Key Nutrients
These are the nutrients to pay particular attention to when consuming a plant-based diet. Ask your healthcare provider for advice before starting a new diet or giving your children any supplements.
Foods with added vitamin B12 include: some plant milks and yogurts, plant-based meat alternatives, cereals, and nutritional yeast (check labels)
Vitamin B12
Needed for brain and nervous system development and health and supports DNA and red blood cell production. Irreversible nerve damage can occur with a B12 deficiency.
Plant foods are not reliable sources of vitamin B12 unless they are fortified, which varies widely. Therefore, a B12 supplement is usually needed if on a mostly or entirely plant- based diet.
Vitamin D
Vitamin D works with calcium to form bones and teeth, & supports the immune system and cell growth. The skin can produce vitamin D when exposed to sunlight; however, a supplement may be needed.(2)
Few foods contain Vitamin D: Vitamin D-fortified foods (100% juice and plant milks), mushrooms exposed to UV light.
Food sources: tofu made with calcium, calcium-fortified plant milks & yogurt, calcium-enriched 100% fruit juice, tempeh, edamame, dark leafy greens, white beans, some varieties of mineral water
Calcium
Calcium is involved in muscle contraction, blood clotting, and strengthens bones & teeth. Calcium can be challenging to get from the diet, needs increase as children age, and intake is often insufficient.(2) Eating a wide variety of calcium-rich or fortified foods or taking a supplement may help to meet calcium needs.
Foods rich in choline: tofu, soy milk, broccoli, cabbage, peanut butter, quinoa, Brussels sprouts
Choline
Supports nerve cell health, cell communication, fat metabolism
Iron
Critical for growth and development, energy production, and red blood cells that transport oxygen, iron can be challenging to get from the diet. A supplement may be needed. Ask your healthcare provider before taking supplements.
Foods: iron-fortified cereals and grain products, whole grains, beans, lentils, nuts and seeds, nut and seed butters, potatoes, dark leafy vegetables.
Pair iron-rich foods with vitamin C sources, such as citrus fruits and tomatoes, for better absorption. Soaking (discard the water), sprouting, fermenting, and cooking foods can help improve iron absorption.
Zinc
Supports tissue growth and function, immune function, wound healing, and vitamin A transport
Food sources: zinc-fortified cereals, fortified and whole grains, beans, soy, peas, and nuts and seeds and their butters
Sprouting beans, chickpeas, and lentils helps increase zinc absorption. Cook sprouted foods before eating to reduce the risk of foodborne illness.
Food sources: chia seeds, ground flaxseeds, walnuts, and hemp seeds and their oils; fortified foods and supplements containing omega-3 fats (e.g., EPA, DHA), such as those made from algae, can also be a good source for those not consuming fish.
Ask your healthcare provider what is right for your family before taking supplements.
Omega-3 Fats
Supports brain, eye, and nervous system health and development; has anti- inflammatory properties
Sources: iodized salt, seaweed†, and some multivitamin supplements
Iodine
Supports brain and nerve health; involved in growth and metabolism. Iodine is necessary in the diet. Switching to iodized table salt but not adding extra salt to the diet can be a potential source, particularly for those who do not regularly consume dairy, eggs, or seafood.(2)
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