Ask Dr Nerenberg | Health and Fitness

A teen vegetarian? Help!?

My neice is 17 years old and she recently told my sister she was going to become a vegetarian. My sister came up to me and told me she wants to let Carmen express herself and her beliefs but she is scared Carmen wont get her iron and proper nutrition. I suggested getting her some of those Centrum Multivitamin tablets but i’m not sure which one? the have for women, for kids but what about teens? I was hoping a vegetarian could comment and help me on how to give my neice the proper vitamins and enough iron, since she is still developing and is a teen. Thank you.

Your sister’s concerns aren’t uncommon, but they are somewhat unfounded.

It’s a pretty big misconception that vegetarians and vegans have trouble getting proper nutrients. While iron is found in meat, there are loads of iron-rich foods that are vegetarian- leafy greens, beans, whole grains, nuts & nut products (including soy), and eggs are just a few. It also is not difficult to to find foods fortified with iron, calcium, etc. I would recommend a multivitamin, but I would recommend that for anyone, regardless of their diet.

Just like with any diet, balance is the key. The best thing I can suggest is replacing meat with another type of protein. Beans and nuts are my favorite, but a lot of vegetarians go for eggs or faux meat soy products.

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