Is a Plant-Based Diet Best for Senior Health?

Unlike much of the Western world, people on the Greek island of Ikaria have a good chance of living healthy into their 90s. Experts think there are a few reasons for this. One is regular exercise. Ikaria is mountainous, so even going to the shops is physically demanding. Another is a strong sense of community that keeps depression rates low. Another is diet.

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Ikaria is one of the world’s five official Blue Zones. Like Okinawa in Japan and Nicoya in Costa Rica, its population follows a 95% to 100% plant-based diet. And we’re talking fresh fruits, leafy greens, grains, beans, and legumes, not vegan meats and processed foods. So is a plant-based, whole-foods diet best for senior health? If the Blue Zones are any indication, it certainly seems so. Here, we take a closer look at why.

RELATING TO: What Can You Actually Eat on a Paleo Vegan Diet?

Diet and aging

Research confirms that as people age, food becomes more important than ever. This is because bodies begin to change as we age, with muscles, bones and organs needing more support from vital nutrients.

For example, thinning skin is a common sign of aging. However, this makes it harder to absorb vitamin D from the sun. Vitamin D is important for calcium absorption, so this can lead to calcium deficiency. Both of these nutrients can be supplemented through the diet.

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Protein is also important because it helps maintain muscle mass. Without protein, older people are at risk of muscle deterioration, which can lead to mobility issues and slower recovery from illness. Gerontology JournalsHe found that among 2,900 older adults, those who consumed the most protein were 30 percent less likely to be functionally disabled.

Potassium, omega-3, magnesium and iron are also common deficiencies in older people. According to the British Geriatrics Society, 30 percent of people over the age of 85 in the UK have anaemia.

Elderly health

Nutrition can play a role in maintaining optimum health in old age, which may reduce the risk of certain diseases.

The World Health Organization, for example, says that people who follow a nutritious diet, limit alcohol intake and other healthy behaviors reduce their risk of developing dementia, while the Alzheimer’s Association recognizes evidence that a diet rich in fruits, vegetables and whole grains, and low in red meat and sugar, can help reduce the risk of developing the disease.

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Studies also show that a diet rich in plant-based foods may reduce the risk of heart disease, type 2 diabetes and some types of cancer, which are common causes of death in older adults.

“Some people may be inclined to believe that veganism is a diet for the young, but the truth is that there are many benefits to eating vegan foods for seniors,” says registered dietitian Amber Dixon, MPH, who is also an elder care nurse and the founder of Elderly Guides, a platform that provides health resources for seniors and their families.

She reiterated that it can reduce the risk of dementia and help people maintain their weight. “Eating a vegan diet means you’ll get plenty of fibre and complex carbohydrates,” she notes. “This helps you feel fuller for longer and also helps regulate blood sugar levels.”

Vegan diet for elderly health

There are several types of vegan diets. For example, a diet consisting solely of French fries and plant-based donuts is not nutrient-dense, but it is still vegan. A specific type of vegan diet is recommended for optimal senior health (and for other ages as well): whole foods, plant-based. Just like the Ikarians.

However, like all people on a vegan diet, older people may need to take B12 supplements. Research shows that vitamin B12 deficiency increases with age, affecting up to six percent of people over the age of 60. Vitamin B12 can be found in nutritional yeast and fortified cereals, but not in fruits and vegetables.

However, a diet full of grains, leafy greens, beans, legumes and other whole foods will help seniors get nearly all the vital vitamins and minerals they need to maintain good bone, muscle and organ health.

The best foods for the elderly recommended by dietitians

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

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one High protein foods like tofu

“Tofu is one of the highest sources of protein among vegan foods,” says registered dietitian Patricia Kolesa, MS, RDN. She says this is because older people have higher protein needs. With about 8 grams of protein per 100 grams, tofu “may be a helpful source in preventing the process of muscle breakdown,” she says.

“Protein foods can also help with feelings of fullness and satiety after a meal,” Kolesa adds. “Additionally, tofu is rich in calcium, which may be helpful in maintaining strong bones in older populations who are at higher risk for fractures and arthritis.”

For more guidance on how to cook with tofu, check out our guide to the best preparation and cooking methods . Other high-protein vegan foods include tempeh, which has 19 grams of protein per 100 grams, and seitan, which has a whopping 75 grams of protein.

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2 Beans and legumes

Kolesa also notes that beans are a good source of protein for older people. “When combined with rice, they can be a complete source of protein,” he explains. Kidney beans are a particularly good source, with 24 grams of protein per 100-gram serving. To find out which beans have the most protein, we created this handy bean guide that covers everything from cannellini to edamame (plus high-protein recipes).

But protein aside, beans have other benefits. “Beans also contain fiber,” Kolesa says. “In older populations, it can be more difficult to have a bowel movement, and fiber can aid in the digestive process by helping to form stool and flush waste from the body. Another problem among seniors is anemia from low iron. Beans are a great source of iron and should be paired with a food that contains vitamin C, like red bell peppers, to best absorb it.”

Dixon agrees that beans are a good source of nutrients for seniors and also recommends other protein- and vitamin-rich legumes, such as lentils and peas. “Beans and legumes are rich in protein, fiber, and other nutrients that are important for seniors,” she says. “They can be used in a variety of recipes and are easy to incorporate into daily meals.”

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3 Leafy greens

Dixon also recommends that seniors fill their diets with greens like spinach and kale. “They’re rich in vitamins A and C, which are important for eye health and preventing age-related vision loss,” she says. “They also contain antioxidants that help fight free radicals, support healthy skin, and reduce inflammation.”

Other good examples include arugula, pak choi, kale, watercress and lettuce.

To amp up your leafy greens (and beans and legumes, too!), try this Zesty Vegan Salad with Blackened Chickpeas, Vegan Spinach, Chickpea, and Lemon Pilaf, or Vegan Apple Chickpea Kale Salad with Mustard-Dill Vinaigrette.

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4 Whole grains

Whole grains are another important part of a balanced plant-based diet. These include foods like brown rice, wild rice, oats, barley, hard wheat and rye.

“Whole grains provide many essential minerals and vitamins, including calcium, magnesium, potassium, iron, zinc (helps prevent anemia), selenium (helps maintain the immune system), B vitamins (supports energy production), chromium (helps balance blood sugar levels) and manganese (supports bone health),” Dixon says.

For examples of how you can enjoy whole grains in your diet, check out this Vegan Garden Fried Rice, this Jamaican-Inspired Vegan Banana Oatmeal, or these Healthy Vegan Strawberry Chia Oatmeal Bites.

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5 Rainbow of fruits and vegetables

Other foods that can make up a healthy, whole-foods, plant-based diet include fruits rich in vitamin B6 and vitamin C, such as bananas and strawberries, and colorful vegetables, such as peppers, sweet potatoes, squash, beets, pumpkins, and carrots.

All of these examples have their own unique characteristics. For example, orange and yellow fruits and vegetables contain beta-carotene, which is converted into vitamin A in the body. To stay healthy at any age, especially in older age, people should simply aim to act like Blue Zoners and eat the rainbow.