Page 123 - Healthy (March - April 2020)

BALANCE

is rapidly developing its structural function and there’s
a big risk that B12 deiciencies could cause learning The risk
disability,’ says Medlin. ‘That damage is irreversible.’
Symptoms of B12 deiciency can also mimic autism Essential fatty acids
spectrum disorder and ADHD. ‘Adults in the latter stages
would experience paranoid delusions, irritability and Another study that cast doubt on the healthy
sleep problems, while in children it can cause behavioural reputation of a vegan diets made headlines
problems and irritability, thanks to poor brain development in September 2019. Researchers followed
in the frontal lobes, which are crucial to socialisation,’ says 48,000 people for up to 18 years and found
Medlin. ‘In specialist centres, diet would be looked at, but that those on plant-based diets had a 20
parents or teachers struggling with a child’s behaviour may per cent higher risk of stroke. Medlin thinks
not think about dietary deiciencies.’ this is because vegan diets often lack
As a professor of paediatric nutrition, Fewtrell shares certain nutrients, including omega-3 fatty
this concern. ‘Infants and toddlers have high nutrient acids, leaving brains vulnerable. These are
requirements to ensure that they grow and develop normally essential nutrients which we can’t make
– and this is especially important for the brain,’ she says. ourselves so have to get from our diet – the
‘Providing suicient nutrients without using animal sources NHS recommends one portion of oily fish
can be challenging and requires planning, as well as the use per week, rich in omega-3s EPA and DHA.
of supplements – especially B12,’ she says. She also points ‘ALA is the plant-based omega-3, and
out another common pitfall facing parents who raise their can be converted in small amounts into
children vegan. ‘Plant-based diets are bulky and infants useful omega-3 fatty acids, but on its own
have small stomachs, so they can easily get full without it’s pretty useless,’ she says. ‘About 25 per
consuming suicient nutrients.’ cent of our brain would be made up from
DHA fatty acids in an ideal world, to shore
THE RISK up the physical structure of the brain, so
AMINO ACIDS AND CHOLINE when we remove fish oils, it’s like removing
Amino acids, and the amino acid-like nutrient choline, the bricks in your house and replacing
also hit the headlines thanks to Derbyshire’s article. ‘The them with polystyrene – it still works, but
paper was about raising awareness,’ she says. ‘There is a is less robust. Then if you have any sort of
need to better assess choline intake in the UK because at weakness – you get a concussion or have
the moment we don’t know how much people are obtaining. a stroke – the chances of it being more
Choline is predominantly found in eggs, milk, lean meat damaging for your brain are higher.’ You also
and ish. While it can be obtained from broccoli, soy beans need EPA for your cardiovascular system,
and pulses, it’s generally in smaller amounts and we need to including the arteries in your brain and blood
know more about the bioavailability of choline from foods.’ flow to your brain. ‘Vegans miss out on both,
But why is it so crucial? According to Harvard Medical unless they supplement with algae oil.’
School, choline ‘speeds up the creation and release of
acetylcholine, a protein that carries signals among brain
cells and is important for memory and assorted other brain
functions.’ Research has shown people with diets high in
choline are more likely to do well in memory tests, while Vitamin B12
MRI scans have associated high choline consumption with
healthier brain tissue. For more about choline, see page 39. deficiency
While the body does produce choline, it can’t make it in
suicient quantities, so you need to get it from your diet. in children
Similarly, there are nine ‘essential’ amino acids that the body
cannot produce and must be sourced from food. ‘Animal can cause
proteins always contain all the essential amino acids,’ explains
Medlin. ‘So if you’re only having plant proteins, you need to behavioural
ensure you’re eating a wide range every day to get them. Soya
contains all the essential amino acids, but not in the same problems
proportions as a glass of cow’s milk or a piece of cheese.’
and
THE RISKS
VITAMIN D, IODINE, AND IRON irritability
Then there’s vitamin D, of which, according to Medlin,
vegans obtain less than 10 per cent of the recommended
amount from their diet. ‘All children – vegan or not –

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