A vegan diet can be bulky and high in fibre, which can mean that children get full up before they’ve eaten enough calories and nutrients. Because of this, they may need extra supplements.
Can you get everything your body needs while being vegan?
Getting the right nutrients from a vegan diet
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.
What should I avoid as a vegan?
Vegans can’t eat any foods made from animals, including:
- Beef, pork, lamb, and other red meat.
- Chicken, duck, and other poultry.
- Fish or shellfish such as crabs, clams, and mussels.
- Cheese, butter.
- Milk, cream, ice cream, and other dairy products.
- Mayonnaise (because it includes egg yolks)
How do vegans get B12?
Vitamin B12 is only found naturally in foods from animal sources, so sources for vegans are limited and a vitamin B12 supplement may be needed. If you eat dairy products and eggs, you probably get enough. Vegan sources of vitamin B12 include: yeast extract, such as Marmite, which is fortified with vitamin B12.
What are the cons of being vegan?
Negative effects of veganism
Going vegan side effects sometimes include anemia, disruptions in hormone production, vitamin B12 deficiencies, and depression from a lack of omega-3 fatty acids.
Do vegan athletes take supplements?
Vegans should look for vegetable or plant-based omega 3 supplements, such as those derived from algae. There are a few different types of Omega 3 – we recommend vegan athletes to take EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) supplements, as these are the fatty acids that are usually found in fish.