Balanced Diet For A Vegetarian – Vegan nutrition refers to the nutritional and human health aspects of a vegan diet. A well-planned and balanced vegan diet is suitable to meet all nutritional recommendations at every stage of human life.
A vegan diet may be higher in dietary fiber, magnesium, folate, vitamin C, vitamin E, iron, and phytochemicals; And less in calories, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12.
Balanced Diet For A Vegetarian
The American Academy of Nutrition and Dietetics and Dietitians of Canada state that a properly planned vegan diet is appropriate for all stages of life, including pregnancy, lactation, infancy, childhood and adolescence.
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The National Health and Medical Council of Australia similarly recognizes a well-planned vegan diet as beneficial at any age,
The American Academy of Nutrition and Dietetics adds that well-planned vegan diets are also suitable for adults and athletes.
In 2016, the German Nutrition Association warned against a vegan diet for infants, children and adolescents, and during pregnancy and breastfeeding, due to a lack of data.
In 2020, the German Nutrition Association issued an update stating that it does not recommend a vegan diet for infants, children and adolescents, or for pregnancy or breastfeeding, citing a lack of data for these subpopulations.
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The Danish Health Authority advised vegans to seek professional nutritional advice, noting that “young children who eat a vegan diet can grow and develop normally if they receive the right supplements to the diet, and the energy level is sufficient. This requires detailed knowledge of nutrition and nutritional needs. Therefore, it is necessary to adopt the parts to turn to For consultation with a licensed clinical dietitian to make sure the child’s diet is adequate.”
The National Institute of Health and Welfare in Finland has stated that a balanced vegan diet is safe during pregnancy but mothers require guidance from a nutritionist.
The Swiss Federal Committee for Nutrition does not recommend vegan diets for pregnant women, infants and children or adults, due to a lack of data and the risk of certain nutritional deficiencies.
The Royal Academy of Medicine of Belgium does not recommend a vegan diet during pregnancy, breastfeeding and infancy.
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The Canadian Pediatric Association’s position is that “a well-planned vegetarian and vegan diet with appropriate attention to specific nutrients can provide a healthy alternative lifestyle at all stages of fetal, infant, child and adolescent growth.” It is recommended to be careful with the consumption of nutrition, especially protein, B vitamins
Although position papers from America and Canada stated that well-planned vegan diets are suitable for any stage of life, European statements were more cautious about vegan diets in pregnancy and infancy.
The British Pediatric Association (BPA), the European Pediatric Association (EPA), the European Society of Pediatric Gastroenterology, Hepatology and Nutrition (ESPGHAN), the Croatian Society of Pediatric Gastroenterology, Hepatology and Nutrition (HDPGHP) and the Italian Society of Pediatrics (SIP) included strong recommendations for parts according to which it is forbidden to adopt vegan diets by pregnant women and babies without medical or dietary supervision.
The German Association for Pediatrics and Adolescent Medicine, the Polish National Consultant in Pediatrics and the Spanish Pediatric Association do not recommend vegan diets during infancy or childhood, and instead advise a balanced omnivore or lacto-ovo-vegetarian diet to meet nutritional requirements.
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The Frch Pediatric Hepatology, Gastroenterology and Nutrition group stated that a vegan diet “is not recommended for infants, children and adolescents due to the risk of multiple nutritional deficiencies that are unavoidable in the absence of supplements.”
In 2017, the Italian Society of Preventive and Social Pediatrics (SIPPS), together with the Italian Federation of Pediatricians (FIMP) and the Italian Society of Perinatal Medicine (SIMP) issued a joint position paper which concluded that a vegan diet cannot be recommended for children because the diet leads to a deficiency of vitamin B12, calcium, DHA, iron and vitamin D. When these nutrients are lacking, it negatively affects the growth and neurocognitive development of the child.
In 2022, the Slovenian Association of Pediatrics recommended a vegan diet for pregnant and lactating women, newborns, infants, children and adolescents based on vitamin B12, calcium and iron concerns.
According to a 2015 systematic review, there was little evidence available about vegetarian and vegan diets during pregnancy, and the lack of randomized trials meant that the effects of the diet could not be distinguished from confounding factors.
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He concluded: “Within these limits, vegan-vegetarian diets may be considered safe in pregnancy, provided that the vitamin and trace requirements are observed.”
It is important for pregnant and lactating vegans, as is vitamin D if there are concerns about low sun exposure.
A different review found that pregnant vegetarians consumed less zinc than pregnant non-vegetarians, with both groups consuming below recommended levels; However, the review found no significant difference between the groups in the actual levels of zinc in body tissues, nor any effect on the period of pregnancy or birth weight.
The UK’s National Health Service recommends consulting a doctor or registered dietitian about taking supplements during pregnancy.
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A 2022 expert consensus article by Frch recommended a minimum of 800 IU and a maximum of 1600 IU of vitamin D per day for vegan children ages 2-18.
Because of the serious nature of pregnancy, vegan diets have attracted significant media attention, both positive and negative. A large part of the responses focused on nutrition.
Negative attention stems from cases of nutritional deficiencies that have reached the courts, including the death of an infant in New Zealand in 2002 due to hypobalaminemia, i.e. vitamin B
Positive attention includes in 2018 journalist Rebecca Seal of the Guardian reporting on the growing number of vegan children in the UK and citing guidance issued by the British Dietetic Association in 2017 that well-planned vegan diets are safe for all ages.
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In 2016, journalist Avery Yale Camilla of the Portland Press Herald wrote about raising a giant baby on a vegan diet who was wearing 24-month clothes at six months old.
The American Academy of Nutrition and Dietetics states that special care may be needed to ensure that a vegan diet provides adequate amounts of vitamin B12, omega-3 fatty acids, vitamin D, calcium, iodine, iron and zinc.
Not created by plants or animals, but by bacteria growing in soil, feces, dirty water, animal intestines, or laboratories,
It is synthesized by certain gut bacteria in humans and other animals, but humans cannot absorb B
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Formed in their intestines, as it is formed in the large intestine which is too far from the small intestine, where absorption of B
In the liver and muscles and some transfer the vitamin to their eggs and milk; Meat, liver, eggs and milk are therefore sources of B
The British Vegan Society, the Vegetarian Resource Group, the Physicians Committee for Responsible Medicine, among others, recommend that every vegan consume enough B.
Deficiency is extremely severe, leading to megaloblastic anemia (undersupply of oxygen due to distorted red blood cells),
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Stored in large quantities in the liver, deficiency in adults may begin only years after adopting a B-deficient diet
Is more efficiently absorbed in small regular doses, which explains why the amount required increases so rapidly as frequency decreases.
Consumption in the range between 0.4 micrograms per day for babies, to 2.4 micrograms for adults, and up to 2.8 micrograms for nursing mothers.
The European Food Safety Authority has set the appropriate intake at 1.5 micrograms for infants, 4 micrograms for children and adults, and 4.5 and 5 micrograms during pregnancy and breastfeeding.
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Fortified foods, which include some common breakfast cereals, plant milks and meat analogs, as well as common multivitamins like One-A-Day. Some fortified foods require only one serving to provide the recommended B
It has been suggested that nori (edible seaweed), tempeh (fermented soybean food) and nutritional yeast may be sources of vitamin B
In 2016, the Academy of Nutrition and Dietetics stated that nori, fermented foods (such as tempeh), spirulina, chlorella algae, and unfortified nutritional yeast are not adequate sources of vitamin B
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Produced primarily by industrial fermentation of various types of bacteria, which produce forms of cyanocobalamin, which are further processed to create the ingredient contained in food supplements and fortified foods.
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It is grown in a medium containing sucrose, yeast extract and some metallic salts. To increase production of the vitamin, it is supplemented with sugar beet molasses, or, less frequently, with choline.
Iodine supplementation may be necessary for vegans in countries where salt is not normally iodized, where iodine is at low levels, or where, as in the UK and Ireland, dairy products are relied upon to supply iodine because of low levels in the soil.
One study reported “potential danger of iodine deficiency disorders due to strict forms of vegetarian diets, especially when fruits and vegetables grown in soils with low [iodine] levels are ingested.”
A vegan diet usually requires special attention to iodine, for which the only essential and reliable vegan sources are sea vegetables, iodized salt and food supplements. The amount of iodine in sea vegetables varies greatly and may provide more than the recommended upper limit of iodine intake.
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Proteins are made up of amino acids. Vegans get all their protein from plants, omnivores usually one-third, and vegetarians ovo-lacto.
Sources of plant protein include legumes such as
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