Vitamin D, Vitamin B12, Calcium, Iodine, Iron, and Zinc are the most common nutrient deficiencies among parents and children.
9-in-10 Australians do not eat enough vegetables and 4-in-5 do not eat enough fruit.
The most common nutritional deficiencies in Australian plant-based babies are almost identical to the common deficiencies in all Australians, adults and children alike. This would highlight that the issue with infant nutrition is not specific to an omnivore diet, a vegetarian or vegan diet, or any other diet in between, but with the overall nutrition of all parents and their children.
Parents pass their eating habits and subsequent deficiencies on to their children, at least for a large part of their childhood, as it is the parents who are responsible for the dietary choices of their children.
This means parents are also passing on their plant-absent choices.
It is assumed that animal products are an effective source of essential nutrients, however animals are merely a processor of these nutrients which they receive from the plants they eat. Those which humans eventually absorb from eating animal products are significantly reduced from their original sources, resulting in these common deficiencies.
Before changing your diet, consult your professionally trained, accredited, and trusted healthcare professional. If you are seeking a plant-based health care provider, visit: www.doctorsfornutrition.org/find-a-clinician/
Quick Guide
In addition to meeting the recommended daily servings of fruit and vegetables, increasing your intake of seeds, beans, lentils, leafy greens, sun-soaked mushrooms, and tofu each day can significantly reduce your deficiencies.
You might also like to consider a yearly blood test to determine which foods or supplements to focus on, and to track you progress.
Wholefoods are best incorporated to ensure an adequate consumption of all nutrients as they work together to provide the complexity our bodies need. While taking a vegan multivitamin can help to meet some of the requirements, they shouldn’t be taken as a substitute to including nutrient rich foods as part of a diet. However, it is acceptable to routinely include additional supplements for Vitamin D , Vitamin B12, and Iodine.
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Calcium
Australians drink an average of 93 litres of dairy milk each year, among the highest consumption in the world. Yet calcium deficiencies are still population-wide, particularly among women, making it obvious that dairy milk consumption does not satisfy our body’s requirement for calcium.
Try daily serves of beans and leafy greens; a calcium-fortified plant-based milk; and add a few poppy, sesame, or chia seeds.
Vitamin D
Australia is the sunniest country in the world, but Vitamin D deficiency is common among the population due to a lack of sun exposure as Australia is also one of the hottest countries in the world. It is dangerous to spend too much time in the Australian sun so people cover up with sunscreen, clothing, and hats which inhibit UV rays and can impede Vitamin D absorption.
Try daily serves of mushrooms which have been soaked in the sun for at least 15 minutes, in addition to spending some time each in the sun yourself, but be sure to stay safe. You can accompany this, particularly during winter, by taking a supplement.
Vitamin B12
Australia is one of the highest meat-eating countries in the world, but one-in-ten are still deficient in Vitamin B12. B12 levels from animal-sources have diminished due to the animal’s poor diet, restricted lifestyle, sterilised or fortified water, and antibiotics, resulting in severely reduced opportunities for their gut to develop sufficient amounts of B12 over time to pass on in their meat.
Try taking a daily supplement of 50mcg. Smaller amounts more regularly are more beneficial than high-strength amounts less regularly.
Iodine
Australians eat an average of 15 kilograms of fish, shellfish, and other sea animals each year, which contain iodine by naturally absorbing it from seawater. However, their consumption do not reflect an effective source of iodine in the population and has resulted in a population-wide deficiency. They also regularly result in food poisoning, mercury poisoning, and consumption of microplastics.
Try a small amount of iodised salt in cooking; or, include seaweed (or, dulse flakes or nori sheets) in salad and cooking. However, iodine is likely best as 150mcg consumed through supplements, particularly if you are, or are planning to be, pregnant.
Iron
While eating meat from animal sources does contain some iron, it is a much poorer source than eating dark green vegetables. Red meat contains heme which the body over-absorbs, a possible cause of heart disease, while dark green vegetables contain non-heme which the body is able to regulate. Consumption of dairy products or tea (tannins) depletes the body and impedes the absorption of iron.
Try multiple daily serves of wholegrains; beans; seeds; nuts; dark leafy greens.
Zinc
Despite the high intake of meat and sea animals amongst Australians, deficiencies still impact a large number of people, suggesting these are poor sources of zinc. Cereals, corn, and rice can impede zinc absorption too, while increased protein intake helps to increase zinc absorption.
Try multiple daily serves of legumes; tofu; tempeh; nuts; mushrooms; dark leafy greens.
Learn more:
Doctors for Nutrition, www.doctorsfornutrition.org
Nutrition Facts, nutritionfacts.org
Additional Sources:
Australian Institute of Health and Welfare, www.aihw.gov.au
Physicians Committee for Responsible Medicine, www.pcrm.org