Let’s talk nutrition! Not just #vegan nutrition but overall important things our bodies, especially our kids little bodies, need to thrive! Let’s chat iron and zinc. Humans need macronutrients (carbs, protein and fat) as well as micronutrients (minerals, individual amino acids and vitamins). Although consuming the correct quantities of both are extremely important, without enough micronutrients, our bodies will cease to thrive.
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Olive and Milo visited the pediatrician recently: Olive for her 3-year and Milo for his 15-month check ups. I’m so happy to report that both kids are thriving, especially as vegans! Regardless of lifestyle choices, our pediatrician consistently talks about the importance of iron and zinc- especially during these early years.
Remember: zinc to think! Zinc deficiencies can result in: loss of hair, more susceptibility to colds and the flu, weak nails, skin issues, cognitive delays, etc. Basically, it’s something in which you do NOT want to have deficiency results! Below are some great plant based foods that are high in zinc and iron:
* Tofu
* Black beans
* Lentils
* Nuts and seeds (especially chia and hemp seeds!)
* Oats
* Greens
* Nutritional Yeast
* Quinoa
When we started seeing our pediatrician, she was skeptical if our vegan lifestyle could provide everything our kids needed. The first thing I did to win her over was genuinely ask questions and listen to what micronutrients children need and what quantities she recommends for each age. I ensured that our kids would get everything they need and did the research for all of the best vegan sources. We have now been with her practice for almost 5 years and we have 3 kids who have never shown signs of deficiencies, physical or mental delays and are rarely sick. She now ends every visit with “just keep doing what you’re doing!”
While being vegan is a vital part of our lifestyle and belief system, raising healthy kids is more important. My husband and I always agreed that if any kid ever showed signs of deficiencies in any aspect, we would immediately revisit their diet. However, after each visit we are more and more confident that we are living the most thriving lifestyle for us. With educated meal choices, you can get everything you need (macro and micro nutrients) at every stage of life from a plant-based diet!
xo, Melanie
