Ten things to know about veganism in childhood

Veganism is a way of eating where people avoid all animal products, including meat, fish, eggs, and dairy. Instead, vegans eat a variety of plant-based foods like fruits, vegetables, grains, nuts, seeds, and legumes. Some people choose veganism for ethical reasons, such as caring about animal welfare, while others do it for health or environmental reasons. Although veganism is becoming more popular in some countries, it is still not the main way most people eat. For example, about 3 percent of people in the UK and 1 percent in the US follow a vegan diet.

There are several health benefits linked to eating a vegan diet, especially for the heart. According to nutrition experts, people who eat only plant-based foods often have lower levels of LDL cholesterol, which is known as the 'bad' cholesterol. This means they are less likely to have blocked arteries, heart attacks, or strokes. Vegans also tend to have a lower risk of obesity, type 2 diabetes, and some cancers, such as colorectal cancer. One reason for these benefits is that plant foods are high in fiber and polyphenols, which are good for digestion and help protect the body from disease. Plant-based diets are also lower in saturated fats, which are found in animal products and can raise cholesterol if eaten in large amounts.

However, there are some challenges to eating a vegan diet, especially for children. Some important nutrients, like vitamin B12, omega-3 fatty acids, calcium, vitamin D, and iron, are mostly found in animal foods. Vitamin B12 is needed for healthy nerves and blood, and a lack of it can cause serious problems, especially in young children. Vegans need to get B12 from fortified foods or supplements. Omega-3 fats, which are important for brain health, are found in fish, but vegans can get a different type from seeds and nuts, or take supplements made from algae. Calcium and vitamin D are important for strong bones, and iron is needed for healthy blood. While these nutrients are present in some plant foods, they are not always as easy for the body to use.

There have been rare cases where vegan children became very sick because they did not get enough of these nutrients. For example, some children have had low calcium or vitamin B12, which can cause problems with growth and development. To avoid this, experts recommend that vegan children eat a wide variety of foods, including fortified plant milks and cereals, and take supplements if needed. Eating foods rich in vitamin C, like citrus fruits and peppers, can help the body absorb iron from plants. Studies show that vegan children are usually leaner and have lower cholesterol, but they may be slightly shorter and have lower bone mineral density than children who eat meat and dairy. This could increase their risk of bone problems later in life, so it is important to pay attention to their nutrition.

Experts agree that a well-planned vegan diet can be safe for children, but it requires careful planning. Parents should learn about nutrition and talk to healthcare professionals, such as dietitians, to make sure their children are getting all the nutrients they need. It is also important to avoid eating too many ultra-processed vegan foods, like vegan cheese or nuggets, and instead focus on whole plant foods. Regularly checking children's growth and health can help catch any problems early. With the right knowledge and planning, veganism can be a healthy choice for children, but it is important to be aware of the risks and take steps to prevent nutrient deficiencies.