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Vegetarian Advice: Vegan Son's Nutrition Education

Question: Three weeks ago my 18 year old son announced he's a vegan. I need help educating him on proper nutrition.

When my son mentioned going vegan to his doctor, he was told get Vitamin B12. That was all that was said. I think there is much more to it than that. Actually, I am anxious to learn more about vegetarian cooking. I thank you in advance for any suggestions you may have as we begin our vegan quest for knowledge. - M. W.

Savvy Vegetarian Advice

Dear M. W., You're right, there is much more to it!

I recommend the book, "Becoming Vegan" by Vesanto Melina and Brenda Davis, both vegetarian nutritionists and long time vegans. It's a very thorough and well written vegan nutrition manual.

For vegan cookbooks, I recommend those written by Nava Atlas, among them, 'The Complete Vegetarian Family Cookbook', and the '5 Ingredient Vegetarian Gourmet', both with easy, tasty and nourishing recipes. Also, look at the list of Savvy Veg recommended cookbooks. There are many wonderful cookbooks available, too many to list - browse thru them online or at a well stocked bookstore.

It's not a given that vegans must suffer from B12 deficiency. If your son eats different foods that have been fortified with B12, that might be enough. B12 stored in the body can last a good long time. But for anybody, stress or illness may quickly deplete the body's store of B12. So it is a good idea to take B12, whether vegan or not, as part of a multivitamin, or by itself. A low dose sublingual methylcobalamin tablet is the best option - and can be found online at Vitacost.

If your son is reluctant to take a B12 supplement, then he should be tested regularly for B12 deficiency, which can have devastating, permanent effects. For more information, read this SV article: Vegetarians, Are You Getting Enough Vitamin B12?

All the best, Judy Kingsbury, Savvy Vegetarian