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• Thereisscientificconsensusthatprioritisingplantsinthedietleadstobetteroutcomesforthehealthofpeopleandtheplanet.
• Plant-baseddietsencompassaspectrumofdietarypatternsbasedpredominantlyonplantfoods,includingvegetables,wholegrains,legumes,nuts,seedsandfruits,andthesemaycontainsomeornoanimal-sourcefoods.
• Eventhoughtheperiodofchildhoodthroughtoadolescencepresentsuniquechallengesfromanutritionalperspective,well-plannedplant-baseddietscanmeetdietaryneeds,evenwhenanimal-sourcefoodsarecompletelyabsent.
• Theproteincontentandqualityofplant-baseddiets istypicallynotaconcernwithchildrenandadolescents,noristheprovisionofsufficienttotalfat.However,ifanimal-sourcedfoods,particularlyoilyfish,areabsentorminimal,attentionshouldbegiventoensuringadequatesourcesandproportionsofessentialfatsareincluded.
• Irrespectiveofdietarypatterns,itisadvisablethatallchildrenintheUKaged1-4yearsandallat-riskgroupstakeayear-roundvitaminDsupplement.Throughouttheprimaryschoolyearsandintoadolescence,adailyvitaminDsupplementshouldbetakenduringtheautumnandwintermonths(SeptemberthroughtoApril).
• Calciumintakesaretypicallynotcompromisedwithplant-basedeating;well-absorbedcalcium-fortifiedalternativesarereadilyavailable,asareplantfoodsourcesofcalciumsuchasgreenleafyvegetables andcerealproducts.
• Theredoesnotappeartobeacleardifference inironandzincstatusacrossvegetarianandomnivorouspopulations,suggestingitisplausibletoconsumeadequateamountsofeachwithplant-baseddiets,evenwithpotentiallyreducedbioavailability.However,attentionshouldbepaidtointakesinadolescents,particularlygirls,asaconsiderableproportionofthispopulationgroupintheUKconsumesuboptimalamounts.
• VitaminB12isfoundexclusivelyinfoodsofanimaloriginandisthereforecompletelyabsentinvegandiets.Areliablesourceisessentialsuchasfortifiedfoods,ormorepreferably,aregularsupplement,mustbeincluded.Dietsthatcontainvaryingamountsofanimal-sourcefoodsmayprovidesufficientB12,andifnot,thiscanbeboostedbyincludingfortifiedfoodsorasupplement,ifnecessary.
• Inplant-baseddietswheremilkandmilkproductsand/orfishmaybelimitedorcompletelyexcluded,considerationshouldbegiventoensuring adequateiodineintakes,suchasthroughtheinclusionofiodine-fortifiedproductsorasupplement,dependingonindividualneeds.
KEY POINTS
PLANT-BASED EATING FOR CHILDREN:NUTRITIONAL CONSIDERATIONS
byVanessaClarkson,BScDietetics,MScFoodPolicyedited by Kate Roberts, MSc RD specialist dietitian in paediatrics and allergy
Thisfactsheetreviewsthescientificevidencetoensureplant-baseddietsarenutritionallyadequateforhealthy andotherwisewellchildren,fromchildhoodthroughtoandincludingadolescence(1-18yearsold).
FOR HEALTH PROFESSIONAL USE ONLY 1
DEFINING A PLANT-BASED DIETThereisnosingleagreedupondefinitionofplant-baseddietsper se,beyondtherecognitionthattheyarecomprisedpredominantlyofplantfoods.TheBDAdefinessuchfoodwaysasbeing“based on foods derived from plants, including vegetables, wholegrains, legumes, nuts, seeds and fruits, with few or no animal products”.(7)Thus,plant-baseddietarypatternsexistonaspectrumfromthosethatmayincludemoderateamountsofanimal-sourcefoods,tothosethatarecompletelyplant-based(Figure1).Breastmilkisnotexcludedfromanyplant-baseddietarypattern,includingveganism.
HEALTHY DIETS FROM SUSTAINABLE FOOD SYSTEMS
Within the recommendations from the FAO/WHO, is advice to prioritise plant foods: “[healthy sustainable diets] include wholegrains, legumes, nuts and an abundance and variety of fruits and vegetables… and can include moderate amounts of eggs, dairy, poultry and fish; and small amounts of red meat”.(1)Thispredominantlyplant-basedguidanceisconsistentwiththefood-baseddietaryrecommendationsfrommanyleadinghealthauthorities,includingPublicHealthEngland’s(PHE)EatwellGuide,theEAT-LancetCommissionandtheBritishDieteticAssociation’s(BDA)OneBlueDot®initiative.(2-4)It is important to note that plant-based diets do not need to completely exclude animal-source foods in order to be environmentally sustainable. TheEatwellGuideappliestochildrenaged5yearsandover,andadults,andprioritisesrecommendingplantfoods,suchthattheyshouldordinarilycompriseover80%oftheweightoffoodeaten.Equivalentguidesarealsoavailableforthosethatchoosetofollowvegetarianorvegandiets.(5,6)
Formorescientificandpracticalinformationaboutsustainablediets,visitthe BDAOBD website(www.bda.uk.com/resource/one-blue-dot.html).(4)
DEFINING SUSTAINABLE DIETSTheFoodandAgricultureOrganizationoftheUnitedNations(FAO)andWorldHealthOrganization(WHO)recentlydefinedsustainablehealthydietsas:“Dietary patterns that promote all dimensions of individuals’ health and wellbeing; have low environmental pressure and impact; are accessible, affordable, safe and equitable; and are culturally acceptable.”(1)
Thereisanurgentneedtore-orientatethefoodsystemanddietarypatternstothosethataresensitivetoplanetaryhealth–thatisthehealthofthepeopleandnaturalsystemsonwhichhumansdepend.Inpractice,onepartofthistransitioninvolvesanoverallshifttowardsproducingandconsumingmoreplant-andlessanimal-sourcefoods.Animalsareanintegralpartofearthsystemdynamics,however,asdevelopedeconomieshaveshiftedtowardsincreasedconsumptionofanimal-sourcefoods,thishascreatedapotentialtoovershootplanetaryboundaries(forwaterusageandquality,greenhousegasemissionsandsoon),iftheyaren’talready.
Figure 1. Main variations of plant-based diets
Not all plant-based diets are equalBeyondthebalanceofplanttoanimal-sourcefoods,itisessentialnottooverlooktheimportanceoftheoverallqualityofdietarypatterns.Arecentreviewfoundthatplant-baseddietsconsistingofhigheramountsoflow-qualityplantfoodssuchasrefinedgrainsandsugaryproducts,wereassociatedwithanincreasedriskofcardiovasculardiseasecomparedtodietscontaininghighqualityplant-foodssuchaswholegrains,fruit,vegetables,nutsandseeds.(8)
Furtherpublicationsinvestigatingplant-baseddietssupportthatthequalityoftheplantfoodsconsumedplayafundamentalroleinmediatinghealthoutcomes.(9-11)Accordingly,alowquality,nutritionallypoorplant-baseddietmayputanindividualatagreaterriskofadversehealthoutcomes,thananaverageomnivorousdiet.
VEGAN OVOVEGETARIAN
LACTOVEGETARIAN
LACTO-OVOVEGETARIAN PESCATARIAN POLLO
VEGETARIANFLEXI/SEMIVEGETARIAN
PLANT-BASED SUSTAINABLEDIET RECOMMENDATIONS
FOR HEALTH PROFESSIONAL USE ONLY 2
ArecentreportbytheUnitedNationsInternationalChildren’sFund(UNICEF)examinedthehighratesofchildhoodmalnutrition(inallitsforms)globallyandnotedthatspecificallyintheUK,1in3childrenleaveprimaryschoolinEnglandatanunhealthyweight,withthoseinthemostdeprivedareasmoresignificantlyaffected.(12)Atthesametime,nearly2millionchildrenliveinfoodpoverty.Clearly,thereismoreworktodotoimprovenationaldietsinyoungergenerations,andsupportingtheconsumptionofmoreplantfoodsisoneaspectofthat.Theperiodfromchildhoodthroughtoadolescencepresentsuniquechallengesfromanutritionalperspective,withrequirementsformanynutrientsraisedtooptimisegrowthanddevelopment.Theprocessofgrowthanddevelopmentispunctuatedbycriticalperiodswherecloseattentiontonutritionalintakeisimperative(Figure2).Itisalsoatimeduringwhicheatingbehavioursincludingfoodlikesanddislikesarelearned,andareinfluencedbyinteractionswithfamilymembersandpeergroups,andthesearesituatedwithinwiderculturalexpectations.
Plant-baseddiets,eventhosewhereanimal-sourcefoodsarecompletelyabsent,canmeetnutritionalrequirementsacrossthelifecourse.(14,15)Themajorityofnutrientsarefoundinplantfoods,withonlyahandfulofexceptions–vitaminA(retinol),vitaminB12,vitaminD,andsomelong-chainpolyunsaturatedfattyacids(PUFAs).(16)Retinolcanbederivedfromcarotenoids,whichareabundantinplantfoodsandisthereforegenerallynotanissueinplant-baseddietsprovidedamplecolourfulvegetablesareincluded.VitaminB12,vitaminD,PUFAsandsomeothernutrientssuchasiodine,iron,zincandcalcium,areeithernotpresentinplantfoods,arefoundinlowerquantities,arepotentiallylessbioavailable,orarelesswidelydistributedinthefoodsupply.Thesefactors,togetherwiththespecificnutritionalconsiderationsforyoungeragegroups,areexaminedhereafter.
NUTRITION DURING CHILDHOOD & ADOLESCENCE
SUSTAINABLE PLANT-BASED DIETS IN CHILDREN & ADOLESCENTS
Figure 2. Critical periods for growth and development(13)
Notes:darkercoloursrepresentcriticalperiodsforgrowthanddevelopment;lightercoloursareimportantperiodsandrepresentkeyopportunitiesforinterventions.Theremaybepotentialtocatchupinheightrelativetopeerslaterinchildhood,whichisindicatedbythelightercolourbarinadolescence.
RepublishedwithpermissionofAnnualReviews,Inc,fromThe Nexus Between Nutrition and Early, Childhood Development, Alderman H & Fernald L, 37, 2017; permissionconveyedthroughCopyrightClearanceCenter,Inc.2020
AGE (YEARS) 1 2-3 4-6 7-10 11-14 15-18Gender Male Female Male Female Male Female Male Female Male Female Male Female
Energy(kcal) 765 717 1088 1004 1482 1378 1817 1703 2500 2000 2500 2000
Fat(g) - - - - 58 54 71 66 97 78 97 78
SaturatedFat(g) - - - - 18 17 22 21 31 24 31 24
PUFA(g) - - - - 11 10 13 12 18 14 18 14
MUFA(g) - - - - 21 20 26 25 36 29 36 29
Protein(g) 15 15 15 15 20 20 28 28 42 41 55 45
Protein(%energy) - - 5 6 5 6 6 7 7 8 9 9
Calcium(mg) 350 350 350 350 450 450 550 550 1000 800 1000 800
Iron(mg) 6.9 6.9 6.9 6.9 6.1 6.1 8.7 8.7 11.3 14.8 11.3 14.8
Zinc(mg) 5.0 5.0 5.0 5.0 6.5 6.5 7.0 7.0 9.0 9.0 9.5 7.0
Iodine(mcg) 70 70 70 70 100 100 110 110 130 130 140 140
Selenium(mcg) 15 15 15 15 20 20 30 30 45 45 70 60
VitaminB12(mcg) 0.5 0.5 0.5 0.5 0.8 0.8 1.0 1.0 1.2 1.2 1.5 1.5
Table 1. Daily nutrient recommendations in childhood and adolescence(18)
Note:protein%energycalculatedas1gramprotein=4kcal,allmacronutrientdataroundedtonearestwholenumber.
LINEAR GROWTH
SEEING/HEARING
RECEPTIVE LANGUAGE
EXPRESSIVE LANGUAGE
HIGHER COGNITIVE FUNCTIONS
SOCIOEMOTIONAL DEVELOPMENT
CONCEPTION BIRTH 2 YEARS 5 YEARS 10 YEARS 18 YEARS
First1,000days
FOR HEALTH PROFESSIONAL USE ONLY 3
PROTEIN QUANTITY AND QUALITYThoughenergyrequirementsinyoungeragegroupsareconsiderablyhigherthanadults(relativetobodyweight)duetogrowthdemands,thevastmajorityofdietaryproteinisneededformaintenanceratherthangrowth.Consequently,whenexpressedasapercentageofenergyintake,proteinrequirementsforchildrenareconsiderablylessthanadults; withrequirementsgraduallyincreasingfrom5%at2years to9%at18years(Table1).(17)
Plantsourcesofproteinalsohavemoreroundednutritionalprofilesthananimal-sources,containingabroadermixofmacronutrients.Thismeansthatweight-for-weight,plantfoodsarelowerinproteinthananimal-sources.Theoveralltrendinamountofproteinconsumedisgenerallyasfollows–meat-eaters>fish-eaters>lacto-ovo-vegetarians>vegans.(17)
Additionally,itremainsacommonmisconceptionthatplantfoodsarelackinginparticularaminoacids,eventhoughthishaslongbeendeterminedtobefalse.Allplantfoodscontainall20aminoacids,includingall9essentialaminoacids.(17,19)Inthecaseoflysineandmethionine,ingrainsandlegumesrespectively,thesearepresentinloweramountsinplantfoodsproportionatetoaminoacidneeds.However,iftheseare
SUMMARY Providingenergyneeds aremet,plant-based dietsdonotordinarily presentanissueinterms ofprovidingadequate proteinquantityorquality throughoutchildhood andadolescence.
PLANT FOOD SOURCES OF KEY NUTRIENTS SERVING SIZE QUANTITY OF NUTRIENT PER SERVINGProteinSoyamince/chunks¥ 75g 15.7g
Tofu,firm 75g 6.1g
Mycoprotein(QuornTM)§ 75g 8.2g
Legumesincludingpeas,bakedbeans,andlentils(boiledanddrained) 80g 4.0-7.0g
Nutsincl.peanuts* 15g 3.6g
Peanutbutter 20g 4.6g
Seedse.g.sunflower,poppy,linseeds,pumpkinandchia* 1tbsp 2.0-2.2g
Quinoa(cooked/raw)# 75g/~25g 3.3g
Omega-3 (ALA)Linseeds/flaxseeds,chiaseedsandhempseeds# 1tbsp 0.9-2.3g
Walnuts* 15g 1.1g
Rapeseed(vegetable)oil 1tsp/3ml 0.3g
Algaloilandcapsules:vegansourceofEPAandDHA++ 1capsule/2ml 200-900mgEPAandDHA
Notes:*ensurenutsandlargeseedsaregroundforyoungerchildren.Portionsizeswillvarydependingonmealfrequency,age,sexandlevelofphysicalactivityetc.
Table 2. Plant-based food sources of protein and omega-3 (ALA) (32, 33)
¥Based on 6 ready-to use brands chilled or frozen. §Average across a selection of leading market brands – online. ++Based on 14 supplements currently on the market. #USDA. FoodData Central https://fdc.nal.usda.gov/
Figure 3. Average daily protein intakes of 1½ to 18-year-olds in the UK exceeding dietary recommendations(20)
DAILY
PROTE
IN INT
AKES
AS
PERC
ENTA
GE RN
I
286%
199%
141%
1 1/2 -3 YRS MALE & FEMALE
4-6 YRS 7-10 YRS 11-14 YRS 15-18 YRS
286%256%
178% 172%
131% 129%
Male Female
consumedinthesame24-hourperiod,thentheiraminoacidprofileswillcomplementeachother.(19)
Thesephenomenarelatedtoproteinquantityandqualityshouldbemeasuredagainstabackdropofincreasedanimal-sourcefoodconsumption,particularlymeat,beinganotablefeatureofthenutritiontransition;theshiftthatpopulationsundergoastheymovetomoreWesterniseddietarypatterns.Oneresultofthenutritiontransitionisthatproteinintakesforthegeneralpopulationarefarinexcessofestimatedaveragerequirements.
ThisisillustratedbythemostrecentdatafromtheUKNationalDietandNutritionSurvey(NDNS)whichreportsthatmeandailyproteinintakesofchildrenaged1½-3yearsis42g,4-10yearsis53g,and11-18yearsis65g–allsignificantlymorethanrequirements(Figure3).(20)Itisagainstthisbackdropofelevatedproteinintakes,thatonemustconsiderthatthoughproteinintakesmaybeloweringroupsthatconsumefewornoanimal-sourcefoods,proteinintakeswillstillbesufficient.(17) Indeed, researchers note that it is practically impossible to fall short of protein needs when energy requirements are met and protein malnutrition is unlikely for healthy children following a balanced diet meeting energy requirements.(17)
FOR HEALTH PROFESSIONAL USE ONLY 4
FATSTotal and saturated fats Fatsareimportantinthedietsofchildrenandadolescents,notleastbecauseoftheirenergydensity;theyenabletheprovisionofsufficientenergytofuelgrowthanddevelopment.Currentnutritionalrecommendationsassertthatdietaryfatsshouldcomprise35%ofenergyintakesfrom4yearsandover.Notingthatinyoungchildren,explicitadvicetolimitfatconsumptionisabsent(Table1).(18)Lowfatdiets(lessthan25%ofenergy)havebeenshowntoadverselyaffectweightgainandlongitudinalgrowthinyoungchildren.(21)
Thedietaryfattyacidprofileandfoodsourcesarealsopertinenttoconsider.Highintakesofsaturatedfatsareassociatedwithanincreasedriskofadversehealthoutcomesinadultsandyoungeragegroups,andthereforerecommendationsarethatintakesshouldbekeptwithin11%ofenergyfor4yearsandabove(Table1).(22)TheNDNSreportsthatmeantotalfatintakesacrossyoungeragegroupsarebroadlyinlinewithrecommendationsat33-34%ofenergy,butchildrenandadolescentsaretypicallyconsumingmoresaturatedfatthanadvised.(20)Aconsiderableamountofthiscomesfromtheconsumptionofnutrient-poorbakedgoodssuchascakes,biscuits,bunsandpastries,andprocessedmeats.Reducingtheconsumptionoftheseinplaceofmorenutritiousfoodsisanimportantgoal.
Studies with adult populations show that vegetarian and vegan diets are usually lower in total and saturated fat than omnivorous diets, though with total fat still within a range that is typical for the broader population.(23, 24) Indeed, the lower saturated fat content of plant-based diets is one of their many features that have been highlighted as mediating better health outcomes.
Figure 4. Synthetic pathway of long-chain omega-3 and omega-6 fatty acids(29) Getting the right balance of PUFAs from a plant-based dietLong-chainPUFAsarenotconsideredessentialastheycanbesynthesisedfromALAandLA.However,someconcernshavebeenraisedaroundtheimplicationsofanearortotalrelianceonALAtosynthesisesufficientlong-chainPUFAs,indietsthatcontainfewornoanimal-sourcefoods,especiallyfish.Theseconcernsmayberaisedinyoungchildren,whomayhavehigherrequirementsthanadultstosupportthenewstructurallipidsynthesisassociatedwithgrowth.
WhilstLAisubiquitousinthediet,foodsourcesofALAareconsiderablymorelimitedandattentionshouldbepaidtoensureprovisionofappreciableamountsfromplantfoods,whenlittleornoanimal-sourcefoods,particularlyfish, areincludedinthediet.(28)
Notes:delta-6-desaturaseisthekeyregulatoryenzymebecauseitisusedtwiceintheconversionofALAtoDHA.Onthefirst‘loop’itcreatesEPA,thenDPA,andthe24carbonmetabolitederivedfromDPA(24:5omega-3),isthenconvertedtoDHAonthesecond‘loop’.ObservethecompetitionforthisenzymefromLA,ALAandthe24:5omega-3precursor,toenableDHAproduction.
RepublishedwithpermissionofJohnWiley&Sons-Books,fromConversion of linoleic acid and alpha-linolenic acid to long-chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life, Gibson RA, Muhlhausler B & Makrides M, 7(Supp 2), 2011;permissionconveyedthroughCopyrightClearanceCenter,Inc.2020.
20:3n-620:4n-3
Δ6 DESATURASE
ϐ OXIDATION
24:5n-624:6n-3
18:3n-618:4n-3
20:4n-6(AA)20:5n-3(EPA)
22:5n-622:6n-3(DHA)
22:4n-622:5n-3(DPA)
24:4n-624:5n-3
18:2n-6(LA)18:3n-3(ALA)
Δ5 DESATURASE
Essential fats and long-chain PUFAs Humanscansynthesisesaturated,monounsaturated(MUFAs)andPUFAsincludingthelong-chainomega-3fattyacids,eicosapentaenoicacid(20:5,EPA)anddocosahexaenoicacid(22:6,DHA).However,humanscannotsynthesisetheplant-basedshort-chainomega-3andomega-6fattyacids–alpha-linolenicacid(18:3omega-3,ALA)andlinoleicacid(18:2omega-6,LA).Consequently,theseshort-chainessentialfatsmustbeprovidedinthedietfromplantfoods
Food sourcesEPAandDHAarepredominantlyfoundinoilyfish.Algaloilsareanotableplant-basedexceptionasasourceofEPAandDHA(algalsupplementsarenowavailable).(25)
BothALAandLAarepresentinplantfoods;LAisubiquitous,withsourcesincludingnutsandseedsandtheiroils,andcereals.FoodsourcesofALAareconsiderablymorelimited,andsourcesincludelinseeds(flaxseeds),chiaseeds,hempseeds,walnuts,canola/rapeseedoil,andsomesoyaproducts(Table2).
The role of short and long-chain PUFAs Omega-6andomega-3fattyacidsareanimportantstructuralcomponentsofcellmembranes,serveasprecursorstobioactivelipidmediators,andprovideasourceofenergy.Thelong-chainPUFAshavemultiplephysiologicalbenefitsonthecardiovascularsystemandDHAalsoplaysacrucialroleinthedevelopmentandfunctionofthebrainandretina,wherein
itrapidlyaccumulatesacrossthefirst2yearsoflife.(21,26)Anotherlong-chainPUFA,arachidonicacid(20:4omega-6,ARA)isalsoaccretedintheinfantbrain,aswellasbeingwidelydistributedthroughoutothervitalorgansandtissuesinthebody.(27)
Theessentialshort-chainfattyacids(ALAandLA)canbeconvertedtoEPAandDHAinthebody,thuscontributingtotheirphysiologicalfunctions.Inaddition,ALAhasbeenassociatedwithimprovedhearthealthoutcomesinadults.
Conversion of ALA and LA to the long-chain omega-3 fatty acidsALAandLAfromplantfoodsourcescanbeconvertedtothelonger-chainEPAandDHA.However,thematterofessentialfatsinplant-baseddietsiscomplicatedbytheobservationthathighintakesofLAcancompetewithALAforenzymeuse(delta-6-desaturase),andreducetheconversionofALAtoDHAandEPA(Figure4).Moreover,andperhapscounter-intuitively,anALA-richdietcanactuallysuppressDHAsynthesis,sothefocusisonaddressingthebalanceofLAtoALAandmaximisetheefficiencyofthelong-chainomega-3metabolicpathway.IthasbeenshownthattherelativeproportionsofLAtoALAinthedietsofinfantsandchildrencanhavemajoreffectsonthefattyacidprofileoftissues,althoughthefunctionalsignificanceofthisisunknownat thetime.(29)
FOR HEALTH PROFESSIONAL USE ONLY 5
OPTIMISING PUFA INTAKES• GovernmentrecommendationsforspecificPUFAintakesrelatetoolderchildrenandadults;0.45gEPA/DHAdailyandALAintakestoprovideatleast0.2%andLA1%oftotalenergyintakes.
• Forchildrenfollowingadietwithlittleornooilyrichfish,thefocusshouldbetooptimisethebalanceofALAtoLA.IndividualsshouldbeencouragedtochooseoilsthatarepredominantlycomprisedofMUFAssuchasoliveoil,sesameoiloravocadooil,and/orALA,includingstandardvegetable(rapeseed)oil,walnutsandseeds(Table2),inpreference tothosethatfavourLAe.g.sunflowerandcornoilsandspreads.(30,31)
• AreviewofcurrentevidencebySandersfoundthatdataisinsufficienttojustifysupplementinglong-chainomega-3fattyacidsinthedietsofveganorvegetarianadults,andbyextension,plant-basedeaters.(28)Equivalentdatainchildrenandadolescentsislacking.Therearenogovernmentrecommendationsforomega-3supplements.
• SuchconsiderationsarelikelytobelessofanissueifthedietcontainsappreciableamountsofDHAandEPA,suchaswithpesco-vegetariansandplant-baseddietsthatincludefishtoPHErecommendations.Itshouldbenotedhowever,thatfishstocksareinsufficienttosupportsuchintakesforeveryone,eveniftheyare‘sustainably’managed.
CALCIUMRequirementsforcalciumareraisedduringchildhoodandadolescencetosupportbonedeposition.Unlikewithiron,wherelowstatusorincreasedrequirementscangenerateincreaseduptake,theabilityforthebodytoadapttolowcalciumintakesislimited.(34)Adolescenceisaparticularlycriticaltimewhen40%oflifetimebonemassisaccumulated.(34)Peakcalcium-accretionrateistypicallyattainedat12½yearsofageingirlsand14yearsofageinboys.(34)Hypocalcaemiaandcalcium-deficiencyricketsareuncommoninhealthyinfants,childrenandadolescents.(34)AccordingtotheNDNS,calciumintakesaregenerallynotaconcernacrossyoungeragegroupsintheUK,withmeanintakesof718mg/dayin1½-3years(205%ReferenceNutrientIntake/RNI)and739mg/dayin4-10years(148%RNI)(Figure3).Calciumissuppliedprimarilybymilkandmilkproducts,withtheseproviding57%and44%ofcalciumintakesrespectively.
Figure 5. Average daily intakes of key nutrients during childhood and adolescence(20)
Duringadolescence,whencalciumrequirementsareattheirhighest,meanintakesaresuboptimalat762mg/day(84%RNI),and11%ofboysand22%ofgirlsaged11-18yearshaveintakesbelowtheLowerReferenceNutrientIntakes(LRNI).(20)
Alargeproportionofthecalciumthatisconsumedisprovidedbydairysources,withmilkandmilkproductscontributing34%ofcalciumintakesin11to18-year-olds.Theoreticallytherefore,ifno,orfewermilkormilkproductsareconsumedandnotreplacedby,orcomplementedwithalternativegoodsourcesofcalcium,intakesmaybecompromisedinplant-baseddiets.
However,inpractice,calcium-containingdairyalternativedrinksandyogurtsarereadilyavailable,withtheseusuallyfortifiedtoprovideanequivalentamountofcalciumasisfoundincow’smilk(120mg/100ml),withnoappreciabledifferenceinbioavailability.(35,36)Plant-baseddrinksareoftenalsofortifiedwithvitaminDtoaidcalciumabsorptionandsupportbonehealth.Furthermore,whiteandbrownflourmilledintheUKisfortifiedwithcalcium(alongsidethiamine,nicotinicacidandiron),andthereforecerealproductscontributesignificantlytoUKdiets;36%and39%oftotaldietarycalciumfor4to10and11to18-year-oldsrespectively.
Withdairynotenteringdietsuntilaround10,000yearsago,plants,andmorespecifically,wildleafygreens,provided
mostofthecalciuminhumandietsacrosshistory.(37)Evenincontemporarydiets,itisworthnotingthatbeyondinfancy,mostcalciumisprovidedfromfoodsotherthandairy,andthereisalsonolong-termdatatosuggestthatcalciumfromdairyproductsissuperiortoothersourcesofcalciumintermsofpromotingbonehealth.(34)Mostvegetablescontainsmallamountsofcalciumandthebioavailabilityofcalciumfromgreenvegetablesisgenerallyhigh,ifnotsuperiortocalciumindairyproducts,particularlyiftheoxalatecontentislow,suchaswithbroccoli,kale,pakchoiandcollardgreens.(38)
Reviewsgroupingvegansandvegetarianstogetherashomogenouscohortsandreportinglowbonehealthstatusandincreasedfractureriskareproblematicalfromtheoutsetoftheirdesignbecausetheyoverlookthecentralroleofdietaryquality.Dietarypatternsmaycontributetodiversebiologicalmechanismsthataffectbonemineraldensityandriskoffracture.(39,40)Itisonlyrecentlythatresearchersarepayingcloserattentiontothemake-upofvariousplant-baseddietarypatternsandbonehealth.Inarecentmeta-analysis,onlyoneincludedstudyassesseddietaryqualityandfoundthatvegansingeneralhadabetteroverallquality,andthatwhenthiswasaccountedfor,therewasnodifferenceinmeasuresofbonehealthacrossthespectrumofplantintakefromvegansthroughtoomnivores.(41,42)
SUMMARY Totalfatandsaturatedfatintakesaregenerallynotaconcernwithplant-baseddiets,however,considerationshouldbegiventoensuringadequateALAwhenoilyfishislimitedorabsentfromthediet.
MEAN
INTAK
E AS P
ERCE
NTAG
E RNI
205%
86% 99%
CALCIUM IRON ZINC
148%
106%88%84% 73% 83%
1½-3years 4-10years 11-18years
FOR HEALTH PROFESSIONAL USE ONLY 6
IRONIronisimportanttoconsiderinplant-baseddietsasthisisreadilysuppliedbyanimal-sourcefoods.Ironsupportsgrowthanddevelopmentinchildhoodandrecommendedintakesincreaseconsiderablyduringadolescence,especiallyingirls,wheretheRNIisthehighestacrossthelifecourseat14.8mg/day(Table1).Ironisaprincipalcomponentofhaemoglobininredbloodcellsandassuchisintegralfortransportingoxygenaroundthebody.Evenmildirondeficiencyinyoungeragegroupsisaparticularconcernbecauseifitprogressestoirondeficiencyanaemia,impairmentsincognitivedevelopmentarise,anditisunclearwhetherthesearereversiblewithirontherapy.(46)The latest NDNS data reports that iron intakes of 11 to 18-year-old girls is just half of their RNI: • Meanintakes8.3mg/day,56%RNI• Medianintakes7.9mg/day,53%RNIMore than half (54%) of girls in this age group consume less than the LRNI of 8.0mg/day.(20)Payingcloseattentiontoachievingadequateironintakesduringadolescenceingirlsisnotablyimportant.Intakesarelessofaconcernwithteenageboys,withthedatashowingmeanandmedianintakesof89%and86%oftheRNIof11.3mg/dayrespectively.Insharpcontrasttogirls,12%ofboysage11-18consumelessthantheLRNIof6.1mg/day.
Areviewofdatafromindustrialisedcountriesshowsthatforvegetariansuptoadolescence,intakesofironaresimilarorhigherthanomnivores.Thissimilaritymayreflectthefactthatcerealproductsarethemainsourceofironduringchildhood, andintakesofmeat,evenamongomnivores,areusuallysmall inearlychildhood.(47)
Iron bioavailabilityFiguresonintakedonotnecessarilyreflectironstatus. Thehaemironfoundexclusivelyinanimal-sourcefoods includingmeat,poultryandfish,isfoundinhigheramounts andismorereadilyabsorbedthanthenon-haemironofplantfoods.Furthermore,therearecomponentsinplantfoodsthat canactasinhibitorstoironuptake,includingphenolic
compounds,oxalatesandphytates,whicharepresentin somewholegrains,beans,nutsandsomevegetables includingspinach.Conversely,plantfoodsalsocontainanabundanceofenhancerssuchasvitaminC,citricacid,and otherorganicacidsthatsupporttheabsorptionofnon-haem iron.Theinclusionofsomemeat,poultryorfishwillalsoenhancenon-haemironabsorption.
Physiological adaptation to optimise iron statusAlsoofinterestisthatthemaintenanceofironstoresiscontrolledthroughtherateofabsorptionfromthediet,withtheimplicationbeingthatwhenironstatusiscompromised,thebodywillabsorbmorenon-haemironfromthediet.Datashowsthatabsorptioncanincrease10-foldiniron-deficientcomparedwithiron-repleteindividuals.(14)Ithasalsobeenshownthatironrepleteindividualscanadapttodietswithlowerbioavailability.Inonestudy,absorptionincreasedbyalmost40%froma‘lowbioavailabilitydiet’overa10-weekperiod.(48)
Arecentsystematicreviewofstudiesassessingtheironstatusinpopulationsfrominfancythroughtoadolescencefoundwidevariationsinthedata,althoughevidencefrom3ofthe4includedstudiesonBritishchildrenweresuggestivethatirondeficiencyisanissueforsomevegetarianchildren.(49)
SUMMARYIronintakescanbeaparticularissueforteenagegirls,irrespectiveofwhetheranimal-sourcefoodsareincludedintheirdiet,andtherefore,particularattentionneedstobetakenwiththisgroup.Morebroadly,whileironintakesareoftengreaterinvegetarianpopulationscomparedtoomnivorous,ironstatusintheformerseemtobelower.Whetherthispresentsagenuinehealthissueisuncertainatthistime.Ironintakescanbeoptimisedthroughtheinclusionofiron-richplantfoodsatallmeals(Table3),includingsomeanimal-sourcefoods,and/orincludingplentyofvitaminCin thedietthroughfruitandvegetables.
Plant-based drinksToddlersneedlessmilkthanintheirfirstyearoflifeanditisimportantthattheydonotfilluponmilkbeforetheirmeals;asdoingsocanreduceappetiteanddisplaceotherfoods,particularlythosethatareiron-richfromtheproteinfoodgroup.
Unsweetened,calcium-fortifiedplant-baseddrinkscanbeintroducedasanalternativetocow’smilkfromage1,inthedietsofhealthytoddlers,consistentwithadvicefromPHEandothers.(15,43)Theonlyexceptiontothisisricedrink,whichisnotsuitableforyoungchildrenduetoitsinorganicarseniccontent.(44)Soyadrinksarehigherinproteinthanotherplant-baseddrinks,however,thenecessaryrelianceonmilkorplant-basedalternativesasaproteinsourceinthedietsofchildrenandadolescentsindevelopedcountriesliketheUKhasbeenoverstated.Plant-baseddrinksaregenerallylowerinenergyandfatthancow’smilk,thus,fortheveryyoungconsumingplant-baseddrinksasamaindrink,considerationshouldbegiventoensuringadequateintakesofthesenutrientsfromotherdietarysources.
Asaguide, preschoolersshouldhavearound2-3 servingsfromthedairyandalternativesfoodgroup
whereaservingisroughly:
• 120mlmilkasadrinkoracalcium-fortifiedplant-baseddrink• Asmall(125g)potofyogurtorcalcium-fortified alternativetoyogurt
• 2small60gpotsofcalcium-fortifiedfromagefrais• 2-4tablespoonsofgratedcheese• 2x60gservingsofnon-organicfirmtofu(withcalciumsettingagent)
TheWHOrecommendsthatmothersshouldbe supportedtocontinuebreastfeedingforupto2years andbeyond,shouldtheywishto.Breastfeeding beyondthefirstyeartocomplementfoodintakemaybeparticularlyadvantageousfor vegan infants,assomeofthecomponentsofbreastmilkarenotfoundinexclusivelyplant-baseddiets,suchaslong-chainPUFAsandB12.(45) Veganinfantswhoarenotbreastfedmaybenefitfromcontinuationofasoya-basedinfantformulaorareadilyavailablesoyadrinkwithadditionalfortification,through to2years,dependingonthewiderdietarycomposition. Forchildrennotfollowingavegandiet,acalciumfortifiedplant-baseddrinkcanbeintroducedfrom1year.
SUMMARY Humanshavehistoricallymettheircalciumneedsthroughvegetableconsumption,specificallywildleafygreens,therefore,plant-baseddietscanprovideadequatecalcium,evenwhendairyproductsareminimalorabsentfromthediet.Today,thereisalsoawiderangeofcalciumandvitaminD-fortifiedplant-baseddrinksandotherproductsthatcanbeusedinplaceofdairyproducts.
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PLANT FOOD SOURCES OF KEY NUTRIENTS SERVING SIZE QUANTITY OF NUTRIENT PER SERVINGNosupplementsrecommendedforcalcium,ironorzincunlessclinicallyindicated
CalciumAhandfuloffortifiedbreakfastcereals§ 30g 142-238mg
ReadyBrek§ 20g 268mg
Calcium-fortifiedplant-baseddrinksandalternativestoyogurt§ 100ml 120mg
Firmtofusetwithcalciumsulfate/chloride(E509/E516) 75g 149-300mg
FirmtofusetwithNigari(mostorganicvariants) 75g 65mg
Bakedbeans,chickpeas,redlentils,redkidneybeans(cannedanddrained) 80g 34-57mg
Okra/ladiesfingersandkale(cooked) 40g 48-60mg
Pakchoi(cooked) 40g 29mgBroccoli(cooked) 40g 14mg
BakeryproductsmadewithwhiteorbrownUKmilledflour.Mandatoryfortificationwithcalciumcarbonate 100gflour 235-390mg
IronAhandfuloffortifiedbreakfastcereals§ 30g 2.2-4.4mg
Hardtofu,steamed 75g 0.9mg
Redkidneybeans(canned),soyabeans/redlentils(boiled) 75g 1.5-2.3mg
Bakedbeans 100g 1.4mg
Kale(cooked) 40g 0.8mg
Peas,babyspinach 40g 0.75mg
Driedraisins,figs,apricots,andprunes 30g 0.8-1.2mg
Nuts*incl.cashews,hazelnuts,almonds,walnuts 30g 0.9-1.9mg
Sesameorpumpkinseeds* 1tbsp 0.7-1mg
Tahinipaste 1heapedtsp(19g) 2mg
ZincMycoprotein(QuornTM)§ 75g 5.7mg
Wheatgermorwholemealbread 2slices 1.3-1.8mg
Firmtofu 75g 0.53mg
Redlentils(boiled) 75g 0.8-1.1mg
Pecansandcashews* 15g 0.8-0.9mg
Hempseeds#andpumpkinseeds* 1tbsp 0.7-1mg
Peanutbutter 20g 0.6mg
Peanutsandalmonds* 15g 0.5mg
Notes:*ensurenutsandlargeseedsaregroundforyoungerchildren.Portionsizeswillvarydependingonmealfrequency,age,sexandlevelofphysicalactivityetc.
Table 3. Plant-based food sources for calcium, iron and zinc(33)
¥ Based on ready-to use chilled or frozen. Average from 3 leading supermarket brands. §Average across a selection of leading market brands – online. #USDA nutrient database.
ZINCIronandzincshareseveralconsiderationswithplant-based dietsintermsofdietarysources,bioavailabilityandrequirements.Likeiron,zincisalsoessentialandisinvolvedinamultitudeofbiologicalprocesses,meaningthatthehealtheffectsofdeficiencycanbewideranging.(50)
IntheUK,aroundhalfofzincintakesthroughoutchildhoodandadolescencearederivedfromanimal-sourcefoods(meat,milkandmilkproducts),withafurtherquartertoathirdcomingfromcerealsandcerealproducts.(20)Likeiron,zincintakesaresimilarlycompromisedinteenagegirls,withmorethana quarter(27%)consumingbelowtheLRNIandmeanintakesof80%RNI(6.3mg/day)(Figure2).(20)
Zincmaybeanissuewithplant-baseddietsdependingontheamountofanimal-sourcefoodsincluded.Plantsourcesofzincalso,generally,containphytates,whichinhibitzincabsorptioninasimilarwaytoiron,byforminginsolublecomplexesinthegutthatcannotbeabsorbed.(47)Adoptingvariouspreparationtechniquescanminimisetheamountofphytatesinfoods,boostingabsorptionofzinc(andiron).Examplesincludetreatmentwithhightemperatures(cannedproducts),toasting,soakingand
discardingthewater,souring(suchasgrainswhenmakingbread-sourdough),andsprouting.Theintroductionofmycoproteinsinthedietdoofferanexceptionallygoodplantsourceofzincat5.7mg/75gcomparedto5.7-7.2mg/75gforredmeat.Thereisalsoevidencethatthereissomeadaptationtolower zincintakes,althoughdatainchildrenandadolescentsarelacking.(47,51)Studiesininfantsandchildrensuggestnoappreciabledifferenceinzincintakestatusacrossomnivorousandvegetarianpopulations.(50)Findingsareinconsistentinadolescence,andgiventhisisatimewhenzincrequirementspeak,additionalattentionshouldbepaidatthistimetoensureintakesareoptimised(Table3).(50)
SUMMARY Inasimilarwaytoiron,zincintakesmaybecompromised withplant-baseddietsdependingontheoveralldietarycomposition.Attentionshouldbepaidtointakesinteenagegirls,andmorebroadly,intakescanbeoptimisedthroughtheregularinclusionofzinccontainingfoodsandadaptedfoodpreparationtechniques.
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IODINEConcernshavebeenraisedabouttheiodinestatusofvariouspopulationsubgroupsintheUKincludingschoolchildren,with theUKevenbeingclassifiedasamildlyiodine-deficient country.(52)Iodineisanessentialmineralneededfortheproductionofthyroidhormones(T4andT3)andisindispensableforbrainandneurologicaldevelopment.Twometa-analyses haveestablishedthatiodine-deficientpopulationsare12-13.5IQpointslowerthaninrepletecommunities.(52)However,evenmarginallyimpairediodinestatusinschoolchildrenhasbeenshowntoaffectcognitionandschoolperformance.(53)Iodineisfoundinarangeoffood,however,foodcomposition dataisgenerallyunreliabletoenableanaccurateassessment ofintakes,aslevelsvaryaccordingtotheiodinecontentofthesoilinwhichitisgrown.(54)Fishandseaweedarerichsourcesofiodine,thoughparticularlyinthecaseofmarineproduce,levelscanvaryconsiderably.Otherkeydietarysourcesaremilkand milkproducts.Inthese,iodineisnaturallyonlypresentatlowlevels,withthemajorityofitsuppliedthroughindirectfortificationfromanimalfeedsandiodine-containingantisepticuse.(53)
TheNDNSreportsthatmilkandmilkproductscontribute62%,51%,and40%ofiodineintakesin1.5-3,4-10,and11-18yearsrespectively.(20)Fish,especiallywhitefish,arealsokeycontributorsofiodineintakes,withfishandfishdishescontributing9%,11%,and10%ofintakesin1.5-3,4-10,and11-18yearsrespectively.MedianurinaryiodineconcentrationsmettheWHOcriteriaforadequateiodinestatusinallage/sexgroups,however,9%ofchildrenaged4-10yearsand12%ofchildrenaged11-18yearshadconcentrationsbelow50mcg/L.(20)Indietswheremilkandmilkproducts,and/orfishmaybelimitedorcompletelyexcluded,considerationshouldbegiventoensuringadequateiodineintakes.A2016smallsamplestudy(n=5)usingdatagatheredin2012-13,foundthatchildrenaged8to10yearsconsumingplant-baseddrinksnotfortifiedwithiodinehadsignificantlyloweriodinestatusthanthoseconsumingcow’smilk.(55)However,afollow-upstudybythesameresearchgroupconcludedthatiodine-fortifiedplant-baseddrinkscouldbeconsideredreasonablereplacementsforcow’smilkintermsofiodineprovision.(56)Somemanufacturersnowfortifyplant-baseddrinkswithiodine,usuallyintheregionof22.5-30.0mcg/100ml.
SUMMARY Includingsomedairyproductsand/orfishin plant-baseddietscansupportwithprovidingsufficientiodine.Ininstanceswherethisisnotthecase,regularinclusionofiodine-fortifiedproductssuchassome plant-baseddrinks,orseaweedproductssuchas noriwouldbebeneficialandaniodinesupplement shouldbeconsideredthatdoesnotexceedtheRNIfor therelevantagegroup(Table1).Duetotheriskoftoxicity,seaweed-basedsupplementsarenotrecommended.
ASSESSING IODINE STATUSDuetothesignificantvariability,dietaryintakeisnotviewedasareliablemeasureofiodinestatus.MedianUrinaryIodineConcentration(UIC)ismoreappropriateasastatusmarker.
MEDIAN UIC FOR ALL AGES FROM 6 YEARS UPWARDS:• 100-199mcg/L,consideredreplete• <100mcg/L,milddeficiency• <50mcg/L,moderatedeficiency• <20mcg/L,severedeficiency
PLANT FOOD SOURCES OF KEY NUTRIENTS SERVING SIZE QUANTITY OF NUTRIENT PER SERVINGSeleniumBrazilnuts* 15g(2-3) 38mcg
Sunflowerorchiaseeds*# 1tbsp 3.9-5mcg
Greenorbrownlentils(cooked) 50g 20mcg
Riceandpasta(cooked) 75g 3.8-4mcg
IodineKelp and Kombu – not recommended. Exceptionally high in iodine (up to 5,000mcg/g dry weight) and could cause toxicity
Redseaweedsuchasnori(usedonsushi)anddulsecontain muchlowerlevels(32)
3g(1sheet) 88-1,650mcg
Iodine-fortifiedplant-baseddrinks§ 100ml 22.5-30mcg
Iodinesupplementsarerecommendedforchildrenandadolescentswhosedietsaredevoidoffish,seaweed,dairyandiodine-fortified plant-baseddrinks.Supplementsshouldnotexceedtheirdailyrecommendedintakes(Table1)norshouldtheybeseaweed-based
Notes:*ensurenutsandlargeseedsaregroundforyoungerchildren. Portionsizeswillvarydependingonmealfrequency,age,sexandlevelofphysicalactivityetc.
Table 4. Plant-based food sources for selenium and iodine(33)
¥ Based on ready-to use chilled or frozen. Average from 3 leading supermarket brands. §Average across a selection of leading market brands – online. #USDA nutrient database.
SELENIUMSeleniumisatraceelementthat,likeiodine,isparticularlyimportantinthyroidmetabolism.Itisfoundinbothplantandanimal-sourcefoods,enteringthefoodchainthroughplants,seafood(viaalgae),andselenium-supplementedanimalfeed.(57) However,theprovisionfromfoodsisvariabledependingontheseleniumcontentofthesoilwheretheplantsaregrown.SeleniumintakesaretypicallyadequateduringchildhoodintheUK,withtheNDNSreportingmeanintakesinchildrenage1.5-3yearsas154%RNI,andinchildrenage4-10yearsof123%RNI,however,inadolescence,meanintakesare75%RNI.(20)Seleniumrequirementsincreaseinlateadolescencetosupportgrowth,andthismaypartlyreflectthesuboptimalintakesseeninolderagegroups(Figure5).MostseleniuminUKdietscomesfromcereals,meatand seafood,andintakesmaybecompromisedifanimal-sourcefoods
arelimited;withthelattertwotogethercomprisingbetweenathirdtohalfofseleniumintakes,dependingonagegroup.(20)Despitethevariabilityinseleniumcontent,Brazilnutsareagoodsourceofnote,with3-6nuts(30g)providing76mcg,exceedingateenager’sRNI.Thereislimitedresearchonseleniuminchildhoodandadolescenceandimpactsofplant-baseddietarypatterns.
SUMMARY Whetherseleniumintakesarecompromisedin plant-baseddietsdependsontheoveralldietarypattern,andthereislimitedresearchtosuggestwhetherseleniumintakesarecompromisedinvegetarianorveganpopulations.SourcesofseleniumareshowninTable4.
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VITAMIN B12VitaminB12(alsoknownascobalamin)isawater-solublevitaminthatisessentialforDNAsynthesisandpreventionofmegaloblasticanaemia.Deficienciescancauseproblemswithmyelinationofnervetissue.RequirementforB12duringchildhoodandadolescenceisrelativelyhigherthaninadultstosupportincreaseddemandsforgrowth.Exclusivelyfoundinanimal-sourcefoodsincludingmeat,poultry,seafood,eggsanddairyproducts,B12iscompletelylackinginvegandietsunlesssupplementsand/orfortifiedfoodsareeaten.
ItisnotpossibletogeneraliseastowhetherB12intakesareordinarilysufficientinplant-baseddiets,whereanimal-sourcefoodscanmakeupvaryingamountsofthetotaldiet.Itisconceivableforvegetarianswhileavoidingallmeat,poultryandseafood,toconsumesufficientB12throughmilk,yogurt,cheeseandeggs,andfortifiedproducts(andbyextension,peopleconsumingallofthese,plusmeatmoresparingly).However,theriskofsuboptimalintakecanberaisedwithplant-baseddietsdevoidofanimal-sourcefoods,asthenaturalsourcesofB12arelower.
TheNDNSprovidesdataonserumB12for4yearsandover,butdoesnotstratifythisbeyondagegroupandsex.Thelatestsurveyreportedthatnoneofthetestedsampleofchildrenaged4-10yearsweredeficientinB12(<150pmol/L)and5%ofadolescentsaged11-18yearsweredeficient.(20)
LowormarginalB12statusisrelativelymorecommon,particularlyinpopulationgroupsthatconsumelimitedamountsornoanimal-sourcefoods.(58)ImpairedB12statushasbeenshowntocompromisecognitiveandneurologicaldevelopment
inchildren.(59)ArecentsystematicreviewassessingserumB12levelsinaspectrumofplant-baseddietsfoundverylimitedexaminationofyoungeragegroups,andtheincludedstudiestypicallyassessedverysmallsamplesizes.(60)Onlyonestudyoninfantsandtoddlersaged10to20monthsmettheinclusioncriteria.ItreportedB12deficiency(definedasserumB12<136pmol/L)in45%ofthisgroupwhowerefollowingamacrobioticdiet.
TherearefoodsfortifiedwithB12whichwhenregularlyincludedcansupportwithmeetingB12recommendationsonplant-baseddiets(Table5).(5)ItisessentialforveganchildrenandadolescentstoincludeareliablesourceofB12intheirdiet,preferablyasupplement(forsurety),thoughtheoreticallyadequateamountscanbeconsumedthrough2-3dailyservingsoffortifiedfoods.Itisdesirableforparentsofchildrenconsumingavegandiettoseearegistereddietitian,andforthechildrenandadolescentstohavetheirB12statuscheckedviatheirGP.
SUMMARY Plant-baseddietsdonotnecessarilyposeariskto B12intakes,withthisdependentontheoveralldietary patternandinclusionofanimal-sourcefoods,whichare theonlynaturalsourceofthisnutrient.VitaminB12is certainlyanissuewhennoanimal-sourcefoodsare includedinthedietandinsuchcases,areliablesource ofB12isrecommended,throughfortifiedfoodsand/orpreferablyadailysupplement.
PLANT FOOD SOURCES OF KEY NUTRIENTS SERVING SIZE QUANTITY OF NUTRIENT PER SERVING
Vitamin B12-fortified products
Somebreakfastcereals§ 30g 0.63mcg
Plant-baseddrinks§ 200ml 0.76mcg
Plant-basedalternativestoyogurt§ 150g 0.57mcg
Nutritionalyeastflakes 1½g(1tsp) 0.7mcg
Yeastextract–canbehighinsaltsolabelsshouldbechecked 4g(spreadon2slices) 0.96mcg
AreliablesourceofvitaminB12isessentialforveganchildrenandadolescents,preferablyasupplement,althoughrequirementsmaybemetbyincluding2-3dailyservingsoffortifiedproductsaday
Vitamin DSunlight exposure from April through to September in the UK is our main source of vitamin D
Fortifiedbreakfastcerealsincludingmulti-grainhoopvariants, branflakes,cornflakes,andmostchildren’sbrands§ 30g 0.75-2.5mcg
Fortifiedplant-baseddrinks§ 200ml 1.5mcg
Fortifiedplant-basedalternativestoyogurt 150g 1.1mcg
Margarine 20g 1.5mcg
A daily vitamin D supplement of 10mcg all year round for:Childrenage1-4years(consuminglessthan500mlinfantorfollow-onformuladaily)ANDatriskchildrenandadolescentswithlittleornosunexposuree.g.individualswhoseeverydayclothingcoversmostoftheirskinorthosewithdarkskin.A daily vitamin D supplement of 10mcg between October and March for older children and teenagers
Notes:*ensurenutsandlargeseedsaregroundforyoungerchildren.
Portionsizeswillvarydependingonmealfrequency,age,sexandlevelofphysicalactivityetc.
Table 5. Plant-based food sources for vitamins B12 and D(33)
¥ Based on ready-to use chilled or frozen. Average from 3 leading supermarket brands. §Average across a selection of leading market brands – online. #USDA nutrient database.
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VITAMIN DVitaminDisakeynutrient,alongwithcalcium,neededforbone,dentalandimmunehealthandisoneofthecomponentsofoilyfishthathasbeenpartlyattributedtosomeofitspositivehealtheffects.Withtheexceptionofoilyfishandcodliveroil,therearefewotherdietarysources,suchaseggyolks,meatandliver,whichprovideappreciablylowerquantitiesofvitaminD.
Somefoodsarenowfortifiedsuchasmargarines(notingpreviousdiscussionofessentialfattyacids),afewbreakfastcereals,plant-baseddrinksandyogurtalternatives.Mushroomsareaninterestingexceptionasauniqueplantsource,whichcancontainappreciableamountsofvitaminDuponexposuretoUVlight(above10mcg/100gfreshweight).(61)UnliketheUSandsomeotherEuropeancountries,dairyproductsintheUKarenotasourceofvitaminDastheyarenotfortifiedasstandard.
ThekeysourceofvitaminDistheconversionof7-dehydrocholesterolundertheskinbyUVBsunrays ofspecificwavelengths,whichintheUKoccurfromAprilthroughtoSeptember.DietarysourcesandsupplementsofvitaminDbecomemoreimportantintheautumnandwintermonths(fromOctobertoearlyMarch).Unfortunately,foodsourcesofvitaminDarelimited,andintakesarepooracrossalldietarypatternsintheUK.
Thegovernmentrecommendsanall-yearrounddailysupplementcontaining10mcgofvitaminDfor:(62)
• All1to4-year-oldstakinglessthan500mlinfantorfollow-onformuladaily
• Allat-riskchildrenandadolescentswithlittleorno sunexposuresuchasindividualswhoseeverydayclothingcoversmostoftheirskinorthosewithdarkskin(e.g.AfricanorSouthAsianbackground).HighmelaninlevelsinterferewithdermalvitaminDproduction
CHOLINECholineplaysacriticalroleinbraindevelopmentandwhilethebodycansynthesiseit,theextentofthisisinsufficienttomeetrequirements.(63)TheUSInstituteofMedicinerecognisedcholineasanessentialnutrientin1998,however,theUKdoesnotcurrentlyoutlinerequirementsnorreportonintakesthroughtheNDNS.Cholineisubiquitousinthedietalthoughnotablyhighsourcesareliverandeggs.(63)Cholineisalsofoundinappreciableamountsinwheatgerm,soyaproducts,quinoaand broccoli.(64)Cholineintakesareunlikelytobeanissueinhealthy,varieddiets,evenifcompletelyplant-based.(65)
SUPPLEMENT RECOMMENDATIONSAll children aged 6 months to 5 years.Thegovernmentrecommendsadailyvitaminsupplementcontainingvitamins A, C and Dunless500mlormoreofinfantformulaisbeingconsumeddaily.
All children (5 years and older) and adolescents, during the months of September through to March,thegovernmentrecommendsadaily10mcgvitamin Dsupplement.
Children (5 years and older) and adolescents with dark skin, those who wear clothing that cover up the majority of their skin and those who have little to no exposure to sunlight from March through to September. The governmentrecommendsanall-yearvitamin Ddailysupplementof10mcg.
Children and adolescents not consuming fish, seaweed, dairy and iodine fortified plant-based drinks. Aniodine supplementthatdoesnotexceedtheirdailyrecommendedintake(Table1)andonenotbasedonseaweedisadvised.
Children and adolescents following a vegan plant-based dietary plan:• Avitamin B12supplementisrecommended.• The Vegan Society produces a chewable vitamin supplement called VEG 1.Halfofasupplementprovides12.5mcg
vitaminB12,10mcgvitaminD,0.8mgriboflavin,100mcgfolicacid,1mcgvitaminB6,30mcgseleniumand75mcgofiodine.1-2years,aquartertoonethirdtabletcrushedandmixedinwithfood;2-12years,halfatablet;>12years,1tablet.
CONCLUSIONReducingconsumptionofanimal-sourcefoodsatapopulationlevelintheUK,andprioritisinghighqualityplantfoodsinthedietwillleadtobetteroutcomesforpeopleandtheplanet.Highqualityplant-baseddietsareappropriateforthewholepopulation,includingduringchildhoodandadolescence,withspecificnutritionalconsiderationsvaryingaccording
towhereonthespectrumofplant-toanimal-sourcefoodconsumption,anindividualsits.
SUMMARY TherearefewnaturalfoodsourcesofvitaminD,andintakesintheUKaregenerallypooracrossalldietarypatterns.Thegovernmentrecommendsayear-roundvitaminDsupplementforallchildrenage1-4years, andfrom5yearsandover,supplementationcontinues inat-riskgroups,andfromSeptembertoAprilforthe generalpopulation.
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ThisfactsheetwassponsoredbyaneducationgrantfromAlproUKScience&Nutritionteam.Published:July2020Reviewdate:July2023
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