Can Plant-Based Diets Support Healthy Ageing?

Article by Saffron Whyton

The increasing popularity of plant-based diets is not just limited to younger adults – an estimated 14% of all those consuming a plant-based diet are over 65 years old. Ageing predisposes us to many non-communicable diseases such as cardiovascular disease and cancer, many of which are influenced by diet. As a researcher in nutrition for older adults and Registered Associate Nutritionist, I’m here to explain how plant-based diets could support healthy ageing. 

Which nutrients are important to consider for older adults?

There are several key nutrients that older adults need to particularly consider: vitamin D, protein, calcium and Vitamin B12. These nutrients particularly help to support musculoskeletal health, which without proper support, could contribute to the development of frailty. Protein is particularly important, especially in fall and frailty prevention (REF). Older adults need between 1-1.2 grams per kilo of bodyweight, so for example, a person weighing 60kg would need between 60-73 grams of protein.

Brain health is key aspect of healthy ageing. To support your brain health, it is important to consume adequate amounts of healthy fats, particularly in the form of omega 3’s. Specifically for brain health, the omega 3, docosahexaenoic acid (DHA), is most vital. 

Digestive health is also important to consider, as many older adults experience changes in gut microbiota composition, which may influence health. To promote good gut health, it is important to eat plenty of fibre-rich foods (any whole plant food), as well as prebiotic rich foods such as garlic, bananas and kiwi.

Can a plant-based diet support this?

  • Protein: although many plant proteins are considered incomplete as they do not always contain all 9 essential amino acids, they can still support muscle growth and repair. Combining plant proteins optimises their amino acid profile, so consider pairing beans and wholegrains, or legumes and nuts. 

  • Vitamin D: Vitamin D helps with the absorption of calcium. Sunlight is the main source of vitamin D, however in winter months, most people (including omnivores) are advised to take a vitamin D supplement, as dietary sources are limited. Some plant foods, such as mushrooms and fortified milks, provide vitamin D, but generally it is recommended that everyone, including omnivores, take vitamin D supplements in winter. 

  • Omega 3: Although DHA predominantly comes from fish, our body can convert plant-based omega 3s into DHA. Walnuts provide 2.5g of omega 3s in a single serving, and flax and chai seeds also contain plenty of omega 3s. For those wanting to boost their omega 3 intake, algae supplements provide a plant-based friendly alternative to fish oil 

  • Vitamin B12: Although vitamin B12 is predominantly found in meat and dairy, some plant-based sources like fortified plant-based cheeses, nutritional yeast, marmite and fortified plant milks can provide adequate amounts. It’s advisable to take a B12 supplement daily to ensure you’re meeting your needs.

  • Calcium: Many plant foods are calcium-rich, including oranges, calcium-set tofu, kale and peanuts. To boost this, choose fortified plant milks and consume plenty of wheat-based carbohydrates with calcium-fortified flour.

Why choose a plant-based diet for health ageing?

  • Plant-based foods contain antioxidants which are important for brain, gut and immune health.

  • Plant-based proteins contain less saturated fat than meat, suggesting a plant-based diet could lower diabetes and cardiovascular disease risk.

  • Plant-based diets could play a role in reducing risk of frailty potentially due to increased fibre.

  • Ditching red and processed meat could lower your risk of certain cancers, such as bowel cancer.

  • As we age, we need less calories due to reduced metabolic rate and movement. Plant-based foods tend to contain less calories.

Key considerations:

  • To consume adequate protein, make sure to include a plant-based protein at every meal alongside whole-grains and nuts

  • Choose fortified plant alternatives and top meals with nutritional yeast, seeds or even micro-algae such as spirulina.

  • For key nutrients of concern, such as vitamin D and B12, consider a plant-based supplement.

  • Practice weight bearing activities such as weightlifting to support bone health.

Conclusion

Plant-based diets are rich in antioxidants, fibre and micronutrients, but can also be deficient in certain nutrients if not well-planned. To support healthy ageing, make sure you keep active and supplement where needed. Plant-based diets can help reduce risk for certain age-related diseases and therefore could help you thrive for longer.

References

  1. The Vegan Society (2016) ‘Find out how many vegans there are in Great Britain’ Available at : https://www.vegansociety.com/whats-new/news/find-out-how-many-vegans-there-are-great-britain

  2. Jaspinder, K., Sargun, S. and Kawaljit, K., (2014) ‘Impact of age on the prevalence of chronic diseases in geriatric population’, International Research Journal of Biological Sciences, 3(9), pp.79-85.

  3. BDA (2023) ‘Eating, Drinking and Ageing Well’, Available at: https://www.bda.uk.com/resource/eating-drinking-ageing-well.html

  4. Thevaranjan, N., Puchta, A., Schulz, C., Naidoo, A., Szamosi, J.C., Verschoor, C.P., Loukov, D., Schenck, L.P., Jury, J., Foley, K.P. and Schertzer, J.D., 2017. Age-associated microbial dysbiosis promotes intestinal permeability, systemic inflammation, and macrophage dysfunction. Cell host & microbe, 21(4), pp.455-466.

  5. Plant Based Health Professionals UK (2023) ‘Plant-Based Eatwell Guide.’ Available at: plantbasedhealthprofessionals.com/wp-content/uploads/Plant-Basted-Eatwell-Guide-A4.pdf

  6. Singh, A., Yau, Y.F., Leung, K.S., El-Nezami, H. and Lee, J.C.Y. (2020) ‘Interaction of polyphenols as antioxidant and anti-inflammatory compounds in brain–liver–gut axis’, Antioxidants, 9(8), p.669.

  7. Wang, Y., Liu, B., Han, H., Hu, Y., Zhu, L., Rimm, E.B., Hu, F.B. and Sun, Q., (2023) ‘Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality–a systematic review and meta-analysis’ Nutrition journal, 22(1), p.46.

  8. Maroto-Rodriguez, J., Ortolá, R., García-Esquinas, E., Kales, S. N., Rodríguez-Artalejo, F., & Sotos-Prieto, M. (2024) ‘Quality of plant-based diets and frailty incidence: a prospective analysis of UK biobank participants’, Age and Ageing, 53(5), pp. afae092.

Saffron Whyton is a Registered Associate Nutritionist and a researcher from the University of Surrey. Her project focuses on plant-based diets for older people in care homes.

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