What are the hazards of teenagers not eating meat

Long term abstinence from meat among adolescents may lead to protein deficiency, anemia, weakened immunity, delayed growth and development, and impaired cognitive function. Meat is an important source of high-quality protein, iron, zinc, and vitamin B12, and long-term deficiency may lead to nutritional imbalance.

1. Protein deficiency

Meat provides all the essential amino acids needed by the human body and is a key raw material for muscle synthesis and tissue repair. Adolescents are in a period of rapid growth, and insufficient protein intake may lead to reduced muscle mass, decreased physical strength, and even affect organ development. Although plant protein can partially replace it, its absorption and utilization rate is relatively low, and it needs to be combined with beans, grains, etc. to meet the demand.

2. Iron deficiency anemia

The absorption rate of heme iron in meat is significantly higher than that in plant-based iron. Teenagers, especially women, experience an increase in iron loss during their menstrual period. Long term lack of red meat, animal liver, and other foods can easily lead to pale complexion, dizziness, and fatigue. Severe anemia may also affect learning efficiency and exercise endurance.

3. Reduced immunity

The zinc and vitamin B12 rich in meat are crucial for the proliferation and differentiation of immune cells. When lacking, there may be repeated infections and slow wound healing. Vegetarian teenagers need to obtain these nutrients through fortified foods or supplements, but their bioavailability is still lower than that of animal based foods.

4. Delayed growth

Branched chain amino acids and growth factors in meat directly participate in bone development. If there is a long-term lack of meat during the accumulation of bone mass during adolescence, it may affect the final height. Clinical data shows that the average height of strictly vegetarian adolescents is lower than that of their peers.

5. Neurological damage

Vitamin B12 is almost exclusively present in animal based foods, and deficiency can lead to myelin synthesis disorders. Teenagers may experience memory loss, lack of concentration, and long-term lack of attention may cause irreversible nerve damage. Regular monitoring of serum B12 levels is required.

Non vegetarian teenagers are recommended to consume 300-500 grams of livestock and poultry meat and 200-300 grams of fish per week, with a preference for lean meat and deep-sea fish. Vegetarians should increase their intake of eggs, dairy products, soy products, and nuts. If necessary, they should supplement with nutrients such as iron and B vitamins under the guidance of a doctor. Regularly conduct blood routine and trace element testing to avoid hidden malnutrition caused by a single dietary structure. Pairing vegetables rich in vitamin C during cooking can increase the absorption rate of plant-based iron.