Is a Plant-Based Diet the Best for Senior Health?

Is a Plant-Based Diet the Best for Senior Health?

As we get older, nutrition becomes increasingly important. This article explores the best diet for senior health.

Lessons from Ikaria

In stark contrast to much of the Western world, residents of the Greek island of Ikaria have a good chance of living into their 90s in good health. Experts suggest several reasons for this, including regular exercise, a strong sense of community, and notably, their diet.

Ikaria is one of the world’s five official Blue Zones, regions known for their high number of centenarians. Like Okinawa in Japan and Nicoya in Costa Rica, Ikarians follow a diet that is 95 to 100 percent plant-based. This diet consists of fresh fruits, leafy greens, grains, beans, and legumes, rather than vegan meats and processed foods. The longevity of these populations suggests that a plant-based, whole foods diet might be optimal for senior health. Let’s delve into why this might be the case.

Diet and Aging

Research confirms that as we age, nutrition becomes crucial. Bodies change, and muscles, bones, and organs need more support from vital nutrients. For example, thinning skin, a common symptom of aging, makes it harder to absorb vitamin D from the sun, which is important for calcium absorption. This can lead to a calcium deficiency. Both of these nutrients can be supplemented through diet.

Protein is also essential, helping to preserve muscle mass. Without adequate protein, seniors risk muscle deterioration, which can lead to mobility issues and slower recovery from illness. A study published in The Journals of Gerontology found that seniors who consumed the most protein were 30 percent less likely to become functionally impaired. Potassium, omega-3, magnesium, and iron are other common deficiencies in older adults. For instance, 30 percent of people over 85 in the UK suffer from anemia, according to the British Geriatrics Society.

Senior Health

Diet plays a significant role in maintaining optimal health for seniors, potentially reducing the risk of certain diseases. The World Health Organization notes that a nutritious diet can lower the risk of dementia, among other healthy behaviors. The Alzheimer’s Society acknowledges that a diet rich in fruits, vegetables, and cereals, and low in red meat and sugar, may help reduce the risk of developing the disease.

Research also suggests that a diet high in plant foods can reduce the risk of heart disease, type 2 diabetes, and some cancers, which are common causes of death among elderly people. Amber Dixon, a registered dietitian and geriatric nurse, emphasizes that vegan foods offer numerous benefits for seniors, including reduced dementia risk and weight maintenance due to high fiber and complex carbohydrates, which help regulate blood sugar levels.

Vegan Diet for Senior Health

There are various types of vegan diets. For optimal senior health, a whole foods, plant-based diet is recommended, similar to that of the Ikarians. Seniors, like all people on a vegan diet, may need to consider B12 supplementation, as the likelihood of vitamin B12 deficiency increases with age. While B12 is not found in fruits and vegetables, it can be obtained from nutritional yeast and fortified cereals.

A diet rich in grains, leafy greens, beans, legumes, and other whole foods will provide nearly all the essential vitamins and minerals needed to maintain good bone, muscle, and organ health.

Recommended Foods for Seniors

Here are some of the best foods for seniors, according to dietitians:

1. High-Protein Foods: Tofu is one of the highest sources of protein among vegan foods, containing roughly 8 grams of protein per 100 grams. Other high-protein vegan foods include tempeh and seitan, which contain 19 grams and 75 grams of protein per 100 grams, respectively.
2. Beans and Legumes: Beans are a good source of protein and fiber, which aids in digestion and helps prevent anemia. Combining beans with rice makes for a complete protein. Legumes like lentils and peas are also recommended.
3. Leafy Greens: Spinach, kale, arugula, bok choy, cabbage, watercress, and romaine lettuce are high in vitamins A and C, which are important for eye health and preventing age-related vision loss. They also contain antioxidants that fight free radicals, promote healthy skin, and reduce inflammation.
4. Whole Grains: Foods like brown rice, wild rice, oats, barley, durum wheat, and rye provide essential minerals and vitamins, including calcium, magnesium, potassium, iron, zinc, selenium, B vitamins, chromium, and manganese.
5. A Rainbow of Fruits and Vegetables: Berries, bananas, strawberries, peppers, sweet potatoes, butternut squash, beetroot, pumpkins, carrots, and other colorful fruits and vegetables are rich in unique properties and essential nutrients. Orange and yellow fruits and vegetables contain beta-carotene, which converts to vitamin A in the body.

To maintain good health at any age, but especially in the senior years, people should aim to “eat the rainbow” and follow a diet similar to those in the Blue Zones.