vitamin B12 has a vital role in cell division and blood formation in the body; therefore, it is especially important for growing children to have reliable sources of vitamin B12 in their diet. Our body cannot produce vitamin B12. Bacteria are responsible for producing vitamin B12.
In general, plant foods do not contain vitamin B12, thus, vegans need to look to fortified foods or supplements to get vitamin B12 in their diet. Although recommendations for vitamin B12 are very small (Table 1), a vitamin B12 deficiency is a very serious problem and may lead to anemia and permanent nerve damage. If you are raising a vegan or vegetarian child, make sure you will include sources of vitamin B12 in their diets.
Rich sources of vitamin B12 include:
Read good food sources of zinc for the vegetarian-vegan child
| Age | Male | Female |
|---|---|---|
| 0-6 months* | 0.4 mcg | 0.4 mcg |
| 7-12 months* | 0.5 mcg | 0.5 mcg |
| 1-3 years old | 0.9 mcg | 0.9 mcg |
| 4-8 years old | 1.2 mcg | 1.2 mcg |
| 9-13 years old | 1.8 mcg | 1.8 mcg |
| 14+ years old | 2.4 mcg | 2.4 mcg |
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