Will a Vegan Diet Affect My Child’s Growth?
With the rise of plant-based diets among adults, children are increasingly growing up in vegan-friendly households. As parents swap meat for tofu and full cream milk for mylk alternatives, kids are becoming vegan ‘by default’. While this dietary shift aligns with ethical and environmental values and may offer adults certain health benefits, it raises an important question: does it aid healthy child development?
While the same nutrients can be found in plant-based proteins, they aren’t often found in a single source. Having a varied diet with multiple plant-based proteins is thus important.
A Growing Trend – Veganism for the Whole Family
Veganism is not a fad, it’s a lifestyle choice that continues to gain momentum. Adults around the world are embracing plant-based diets for various reasons, such as health, animal welfare, and sustainability. As a result, the vegan movement has trickled down to the youngest members of the family. Many parents are choosing to raise their children as vegans from birth, creating a new wave of young vegans.
Beyond food, veganism is a lifestyle that teaches children to be more compassionate towards animals, the environment, and their own health. However, it also raises questions about whether a vegan diet can provide all the essential nutrients children need to grow.
Children Have Unique Dietary Needs
Back in the day, when kids were hungry but didn’t like what was for dinner, parents would simply respond with, “Then you’re not really hungry” – if you know, you know. But when it comes to certain essential proteins and nutrients, children have distinct dietary needs compared to adults.
Toddlers and children are in a phase of rapid growth and development, which requires specific nutrients to support their physical and cognitive progress. Vegan parents need to be well-informed and attentive to ensure that their children receive these essential nutrients. If you’re wondering whether your children should follow a vegan diet, there are a couple of important things worth considering…
Protein is a vital component of any diet, especially for growing children. While some may worry that a vegan diet lacks sufficient protein, there are plenty of plant-based sources available. Of course, when eating a piece of chicken, for example, children are more likely to receive all the necessary amino acids for healthy development.
While the same nutrients can be found in plant-based proteins, they aren’t often found in a single source. Having a varied diet with multiple plant-based proteins is thus important. Legumes, tofu, tempeh, and quinoa are excellent protein sources, but it’s important that vegan children get a healthy variety to meet their growing needs. According to the Academy of Nutrition and Dietetics, a well-planned plant-based eating pattern could be appropriate for all stages of life if adequate and healthy recommendations are followed.
Nutrients and micronutrients such as proteins, folic acid, and iodine are also crucial for healthy child development.
Vitamin B12 is crucial for brain development, but it’s not abundant in plant-based foods. Vegan parents need to ensure their children receive an adequate source of B12, either through fortified foods or supplements. The British Nutrition Foundation recommends that vegan children take B12 supplements to meet their dietary requirements.
Calcium: Growing children need calcium for healthy and strong bone development. While many people associate dairy products with calcium, vegan children can obtain this essential nutrient from fortified plant-based mylk, tofu, and leafy greens. The UK National Health Service advises that vegan children should have a reliable source of calcium in their diet.
Iron is essential for carrying oxygen in the blood and is especially important for growing children. Plant-based sources of iron include lentils, fortified cereals, and leafy greens. The NHS recommends that parents ensure their vegan children consume sufficient iron-rich foods and pair them with vitamin C-rich options to enhance iron absorption.
Omega-3 fatty acids are crucial for brain development; they can be found in flaxseeds, chia seeds, walnuts, and algae-based supplements. The British Dietetic Association emphasises that well-planned vegan diets can provide adequate omega-3 intake for children.
ProVeg International advises that, “Vegetable oils that are rich in α-linolenic acids (a form of Omega-3 fatty acids mostly found in plants), such as linseed and rapeseed oil, can be an important source and are thus suitable for improving the supply of long-chain omega-3 fatty acids, but also walnuts and chia seeds. Another form of Omega-3 fatty acids, mostly found in aquatic animals, is Docosahexaensäure (DHA). While this is especially important for brain development, the body can only convert it from α-linolenic acid to a limited extent. Thus, DHA supplementation can be useful for vegetarian and vegan infants, for example, in the form of microalgae oil.”
Other nutrition sources that are important for overall child growth and brain development, especially when following a vegan diet, include vitamin D. Insufficient levels of vitamin D could compromise immune functioning, so it’s worth considering taking supplements to ensure that your child receives the appropriate amount of vitamin D – between 10-50 μg (microgrammes). Furthermore, nutrients and micronutrients such as proteins, folic acid, and iodine are also crucial for healthy child development.
Tips for Raising Healthy Vegan Kids
Raising vegan children can be a healthy and compassionate choice, but it comes with the responsibility of ensuring they receive essential nutrients for growth and development.
Consult a Pediatrician or Dietitian: It’s essential for parents raising vegan children to seek guidance from a paediatrician or a registered dietitian with expertise in vegan nutrition. They can provide tailored advice and ensure that your child’s dietary needs are met.
Diversify the Diet: Encourage a diverse diet by introducing different plant-based foods to ensure that your child receives a wide range of nutrients.
Include Fortified Foods: Fortified foods, such as plant-based mylk with added calcium and B12, can help bridge nutrient gaps in a vegan diet.
Consider Supplements: Depending on your child’s specific needs, supplements may be recommended. B12 and vitamin D are two common supplements for vegan children, but the decision should be made in consultation with a healthcare professional.
Right of Choice: Adopting a vegan diet offers many environmental and heath benefits for adults, but it’s also important to honour your child’s dietary needs and whether making that shift to a plant-based diet is something that they want to do. Give them the freedom to explore their palate and arrive at the choice themselves.
By following expert recommendations and staying informed, parents can provide their children with a healthy and balanced diet.
Want more? Explore these vegan myths about protein sources for adults.
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