A vegan does not eat meat, dairy or eggs and does not drink milk. However, a vegan diet can still provide all the important minerals and vitamins your body needs. All it takes is a good schedule! If you’re thinking of becoming a vegan or want to eat fewer animal foods, here are key tips you need to know. Before you remove all animal products from your diet, be sure to consult your doctor, health care provider or dietician to make sure vegan vitamins from a vegan diet is right for you.
The needs of young children are easily covered by a balanced vegan diet, supplemented with vitamin B12, iodine and vitamin D.
A good way to provide children with the energy they need is to give them snacks and add healthy, delicious and energetic foods, such as legumes and oilseeds, to their diets. And because fibre causes a feeling of fullness without bringing a lot of calories, refined cereals are preferred for children. Whichever diet the child chooses, it must be balanced to provide all necessary nutrients needed.
Omega-3 fatty acids
Omega-3 fats are important for heart health and brain and eye development in babies. Non-animal sources of omega-3 fats include:
- Oils: canola, flax, nuts and soy
- Soybeans and tofu
- Ground flaxseeds and walnuts
Some foods such as soy beverages, bread and orange juice can be fortified with omega-3 fats. Read the label and ingredient list to find out if the food contains the nutrients you need. Always ensure you’re getting the required vegan vitamins you need.
Vitamin B12 contributes to the health of the body’s nerves and blood cells. Vitamin B12 is found only in animal and fortified foods such as:
- Fortified beverages made from soy, almonds or rice
- Red Star Nutrient Yeast
- Enriched meat substitutes: PVT, vegetarian burgers (read the label)
Vegans may need to take vitamin B12 supplements from “body by nature supplements”. Before choosing a supplement for your child, consult your doctor, health care provider or a registered dietician to find out how much they need.
Vitamin D helps the body absorb calcium. Our bodies naturally make vitamin D under the influence of the sun’s rays. However, using sun lotion and wearing clothing that covers most of the skin can limit the amount of vitamin D you produce. Vitamin D is mostly gotten from the sun and such not much sources of vitamin D from food. You can get vitamin D from:
- Soft margarine
- Fortified beverages: soy, almond and rice beverages (read the label).
Some vegans choose to take vitamin D supplements. Before choosing a supplement, consult your doctor, health care provider or a registered dietician to find out how much you need.
Not just for children, vegan vitamins works for all age groups too
People of all ages and stages of life, from babies to older adults, can follow a vegan diet. The important thing is to make sure you get all the nutrients you need to stay healthy. If your child is vegan, make sure your child gets all the nutrients and energy they need to grow and grow healthy.
If you are pregnant or breast-feeding, be sure to include sources of vitamin B12, iron and omega-3 fatty acids. Talk to your doctor, health care provider or registered dietician about taking prenatal vegan vitamins.
Seniors need a little more calcium, vitamin D and vitamin B12 than normal adults. You may also want to consult your doctor, health care provider or registered dietician about choosing your food and supplements.
Whatever your age, be sure to follow the recommendations of UK’s Food Guide and consult with your doctor, paediatrician, health care provider or a registered dietician about a vegan diet that’s right for you.