Vegan nutrition
[1][4] The American Academy of Nutrition and Dietetics and Dietitians of Canada state that properly planned vegan diets are appropriate for all life stages, including pregnancy, lactation, infancy, childhood, and adolescence.
[18] The British National Health Service's Eatwell Plate allows for an entirely plant-based diet,[19] as does the United States Department of Agriculture's (USDA) MyPlate.
[22] The American Academy of Nutrition and Dietetics adds that well-planned vegan diets are also appropriate for older adults and athletes.
[1] In 2016, the German Society for Nutrition cautioned against a vegan diet for babies, children, and adolescents, and during pregnancy and breastfeeding, due to insufficient data.
[23] In 2020, the German Society for Nutrition issued an update stating that they do not recommend a vegan diet for babies, children and adolescents, or for pregnancy or breastfeeding, citing insufficient data for these subpopulations.
"[25] The National Institute for Health and Welfare in Finland have stated that a well-balanced vegan diet is safe during pregnancy but mothers require the guidance of a nutritional therapist.
[27] The Swiss Federal Commission for Nutrition do not recommend vegan diets for pregnant women, infants and children or older adults due to lack of data and risk of certain nutrient deficiencies.
[29] The German Society for Allergology and Clinical Immunology (DGAKI) position paper on vegan diets in 2023 noted that "to ensure an adequate supply of vitamin B12, but also of calcium, iron, iodine, zinc, as well as high-quality protein and long-chain omega-3 fatty acids (EPA/DHA), an in-depth study of the subject of nutrition, time investment, and supplementation, with regard to various nutrients, is required.
They noted that benefits of a vegan diet are its emphasis on fruits, legumes, nuts, vegetables and whole grains which are heart healthy but a key challenge is its restrictive nature and risk of Vitamin B12 deficiency.
[31] The position of the Canadian Paediatric Society is that "well-planned vegetarian and vegan diets with appropriate attention to specific nutrient components can provide a healthy alternative lifestyle at all stages of fetal, infant, child and adolescent growth."
It is recommended that attention should be given to nutrient intake, particularly protein, vitamins B12 and D, essential fatty acids, iron, zinc, and calcium.
[43] The Slovenian Paediatric Society have advised against vegan diets for pregnant and lactating women, newborns, infants, children, and adolescents.
[45] It concluded: "Within these limits, vegan-vegetarian diets may be considered safe in pregnancy, provided that attention is paid to vitamin and trace element requirements.
[46] A different review found that pregnant vegetarians consumed less zinc than pregnant non-vegetarians, with both groups' intake below recommended levels; however, the review found no significant difference between groups in actual zinc levels in bodily tissues, nor any effect on gestation period or birth weight.
[48][49] The UK National Health Service recommends that a physician or registered dietitian should be consulted about taking supplements during pregnancy.
[68][69][70][71] Vitamin B12 deficiency is potentially extremely serious, leading to megaloblastic anemia (an undersupply of oxygen due to malformed red blood cells),[72] nerve degeneration and irreversible neurological damage.
Vegans are advised to adopt one of the following dietary options:[77] B12 is more efficiently absorbed in small regular doses, which explains why the quantity required rises so quickly as frequency goes down.
[80] It has been suggested that nori (an edible seaweed), tempeh (a fermented soybean food), and nutritional yeast may be sources of vitamin B12.
[83] Vitamin B12 is mostly manufactured by industrial fermentation of various kinds of bacteria, which make forms of cyanocobalamin, which are further processed to generate the ingredient included in supplements and fortified foods.
[93] Sources of plant protein include legumes such as soy beans (consumed as tofu, tempeh, textured vegetable protein, soy milk, and edamame), peas, peanuts, black beans, and chickpeas (the latter often eaten as hummus); grains such as quinoa, brown rice, corn, barley, bulgur, and wheat (the latter eaten as bread and seitan); and nuts and seeds.
[22] The Academy of Nutrition and Dietetics said in 2009 that a variety of plant foods consumed over the course of a day can provide all the essential amino acids for healthy adults, which means that protein combining in the same meal is generally not necessary.
[1] While there is little evidence of adverse health or cognitive effects due to DHA deficiency in adult vegetarians or vegans, fetal and breast milk levels remain a concern.
[112] High-iron vegan foods include whole grains, legume (soybeans, black beans, lentils, chickpeas), nuts, spinach, tempeh, tofu.
[119] The main function of vitamin D in the body is to enhance absorption of calcium for normal mineralization of bones and calcium-dependent tissues.
[128] Some news reports presented vegan diets as deficient in choline following an opinion piece in the BMJ by a nutritionist affiliated with the meat industry.
