Are there well being advantages for a vegetarian food regimen for older ladies? Yes, science exhibits that vegetarian–even a vegan food regimen for older ladies could also be healthful and useful. The secret’s creating an optimum consuming plan to satisfy your wants.
You’ve most likely heard it earlier than, “A vegetarian diet for older women isn’t safe. And a vegan diet for older women is even more risky.” The assumption that plant-based diets aren’t applicable for girls as they age generally is a frequent concern, even amongst well being care and vitamin professionals. Yet it hasn’t saved older ladies—even celebrities reminiscent of Michelle Pfeiffer and Christie Brinkley—from flocking to plant-based diets, reminiscent of vegetarian and vegan diets. According to a 2022 survey by Cornell University, about one in ten Americans over the age of 18 considers themselves vegetarian or vegan. Women aged 35 to 54 make up a rising seven % of that quantity, and girls older than 55 make up greater than two %, however it’s on the rise. And I see this daily in my work as a plant-based dietitian. Quite merely put, increasingly older ladies are looking for out plant-based diets for well being advantages. But are these diets certainly healthful for girls as they age?
It’s true that older ladies have essential vitamin considerations, reminiscent of sustaining a wholesome weight, defending bones, and keeping off coronary heart illness. But that doesn’t imply a plant-based food regimen is off limits. In truth, this fashion of consuming could also be useful in coping with these considerations. The Academy of Nutrition and Dietetics (The Academy) reported in its 2016 place assertion on vegetarian diets that appropriately deliberate a vegan and vegetarian food regimen are healthful and nutritionally sufficient, they usually might present well being advantages within the remedy of sure illnesses throughout all levels of the life cycle.
“There’s no reason at all why women of any age can’t adopt a vegan or vegetarian diet,” says Virginia Messina, MPH, RD, a plant-based vitamin knowledgeable who focuses on diets for older ladies and coauthor of Vegan for Her and Never Too Late to Go Vegan. “Some nutrient needs change with age, but those needs can be met from plant foods,” Messina explains.
Potential Health Benefits for Older Women
Research helps the well being advantages of plant-based diets. Vegetarian dietary patterns have been linked with quite a few well being advantages, together with a decrease danger of ischemic coronary heart illness, hypertension, most cancers, and sort 2 diabetes, decrease ranges of LDL ldl cholesterol and blood strain, and decreased BMI. In the landmark Adventist Health Study-2 (AHS-2), information on totally different dietary patterns—vegan, vegetarian, pesco-vegetarian, semi-vegetarian, and non-vegetarian—had been analyzed from greater than 73,300 Seventh-day Adventist members within the United States and Canada. According to Ella Haddad, DrPH, MS, RD, an affiliate professor within the division of vitamin at Loma Linda University School of Public Health, who evaluates information within the AHS-2, “For heart disease—the No. 1 killer in women—the risk seems to be lower among vegan and vegetarians, according to the AHS-2.”
“In some cases, vegetarian women may have nutrient intakes that lower their risk for chronic disease,” says Messina, who additionally supplies vitamin assets on her web site, VeganforHer.com. According to Reed Mangels, PhD, RD, LDN, a plant-based vitamin knowledgeable, writer, and vitamin advisor for The Vegetarian Resource Group, “In terms of heart health, vegan diets are free of cholesterol, and depending on food choices, a vegan and vegetarian diet can be low in saturated fats.”
In one other examine analyzing information from each women and men enrolled within the AHS-2, researchers linked lacto-ovo vegetarian diets with a 9% discount in all-cause mortality and vegan diets with a 15% discount in contrast with nonvegetarian diets, though the findings had been extra sturdy for males than ladies. In the EPIC-Oxford examine, researchers discovered a 22% decrease danger of ischemic coronary heart illness amongst vegetarian adults (women and men mixed) in contrast with nonvegetarians.
One of the primary benefits of a well-planned plant-based food regimen is its wealthy nutrient profile, which can be much more essential for older ladies. “Vegetarians eat more fiber and less saturated fat and have diets that are richer in antioxidants, so there are some definite advantages to eating this way as we age,” Messina says.
It will be difficult for older ladies to navigate and meet their dietary wants as vitality wants are likely to lower with growing older, which implies that consuming a nutrient-dense food regimen is very essential, says Mangels. “This means that in some ways, a whole-foods vegan or vegetarian diet may actually make this easier because of the many nutrient-dense foods that are often included. Women can eat very well on a nutrient-dense vegan or vegetarian diet without feeling deprived,” Mangels says. Plant-based diets, vegan diets particularly, are related to decrease BMI. A plant-based food regimen might assist ladies meet their dietary wants whereas avoiding weight achieve and its cascade of well being issues, which can happen because of greater physique fats.
Meeting Protein Needs
One of the best challenges for older ladies on plant-based diets could also be sufficient protein consumption, particularly in gentle of latest suggestions to extend protein consumption whereas growing older. Decreases in whole physique protein can result in elevated frailty, impaired wound therapeutic, and decreased immune perform. A protein consumption reasonably better than the Recommended Dietary Allowance (RDA) of 0.8 g/kg of physique weight could also be indicated to reinforce muscle protein anabolism and reduce muscle mass loss. According to the 2016 Position Paper on vegetarian vitamin for older adults, some proof suggests protein is used much less effectively with growing older, which can imply greater protein necessities.
“Protein is a nutrient that needs some attention in the diets of all older people, since it’s so important for maintaining muscle and bone mass,” Messina says. “Vegetarians, and in particular vegans, may have somewhat higher protein needs compared to people who eat meat. It’s not at all difficult to get enough protein, but vegans do need to put a little bit of extra emphasis on legumes, making sure they consume at least four servings per day. Some older vegans may do better with even a little more than that.”
“The AHS-2 found that those with higher protein intake had better bone density, no matter where the protein came from,” Haddad provides.
Messina means that it’s essential to decide on protein-dense meals, significantly these which can be excessive within the amino acid lysine. “These are legumes, such as beans, soyfoods, and peanuts. Most older women will need at least four servings of these foods each day. It’s not hard to consume that amount, since a serving is just 1/2 cup of beans, tofu, or soymilk or 2 tablespoons of peanut butter. But it does mean that some women may need to emphasize legumes over grains,” she provides. Learn extra about getting protein on a plant-based food regimen right here.
Bone Protection, Calcium, and Vitamin D
Another essential concern amongst older ladies—vegetarians and nonvegetarians alike—is bone mass preservation (learn my weblog on bone well being for vegans right here). Osteoporosis impacts an estimated 200 million ladies worldwide—and roughly one in three ladies over age 50 will expertise osteoporosis fractures, based on the International Osteoporosis Foundation. Some dietary elements, reminiscent of calcium and vitamin D consumption, which generally are related to dairy meals, are essential for bone well being and could also be a bit difficult to get in vegan diets. However, plant-based diets will be wealthy in different key vitamins concerned in bone well being, reminiscent of vitamin Ok and magnesium.
Are vegetarians—particularly vegans, who keep away from dairy merchandise altogether—at a better danger of osteoporosis? “Older vegan women need to put some emphasis on calcium-rich foods, since calcium needs increase with age,” Messina says. “And women are at higher risk of bone loss.” According to Mangels, some research level out the danger of decrease bone mineral density amongst vegetarians and vegan ladies, however the proof is difficult.
According to Mangels, there are solely a restricted variety of research on bone well being in older vegetarian and vegan ladies. “Most are very small, and several had subjects where both vegan and nonvegan subjects had low intakes of calcium, below 400 mg/day. Although these studies tend to find lower bone mineral density in vegans, I don’t think there has been a study published that has had an adequate sample size and that focused on Western vegans and measured bone mineral density,” she explains.
When it involves bone well being, it might be more practical to have a look at an individual’s particular person nutrient consumption slightly than generalizing a dietary sample. For instance, a poorly deliberate vegan food regimen will be insufficient so far as protein, calcium, and vitamin D and put an older girl vulnerable to osteoporosis, simply as a nonvegetarian food regimen can. To assist bone well being, Mangels recommends “adequate protein—at least meeting the RDA of 0.8 g/kg/day and possibly going somewhat higher, since higher protein intakes along with exercise have slowed the loss of muscle mass that occurs with aging. An intake of 1 to 1.2 g/kg/day of protein seems reasonable.” As for calcium, she recommends assembly the present RDA of 1,200 mg/day of calcium for girls aged 51 and older.
To obtain sufficient ranges of calcium and vitamin D, vegetarian ladies can observe the USDA MyPlate suggestions, which name for 3 servings of low-fat or fat-free milk, yogurt, and different dairy merchandise in addition to calcium-fortified meals and drinks. Vegan ladies can exchange these dairy servings with different calcium-rich meals and drinks. “For vegans, calcium-rich foods are fortified plant milks, fortified juices, tofu made with calcium sulfate, and leafy greens such as collards, turnip greens, kale, and bok choy,” Messina says.
Vitamin D is present in fortified plant milks, and vegan ladies are inspired to get 10 to fifteen minutes of daylight publicity per day. “The AHS-2 showed that vitamin D status was best for people that lived in areas with more sunshine; it was not as dependent on diet,” says Haddad, who stresses that getting sufficient vitamin D is essential. Mangels suggests assembly the present RDA for vitamin D, which is 600 IU/day for girls aged 51 to 70 and 800 IU/day for girls older than 70.
Plant-Based Omega-3 Fatty Acids
A physique of proof signifies that omega-3 fatty acids might have quite a few potential well being advantages, together with stopping coronary heart illness and stroke, aiding towards rheumatoid arthritis, and defending towards Alzheimer’s illness and most cancers. The consumption of marine omega-3s—EPA and DHA, which come primarily from fish—could also be low in vegetarians and vegans who keep away from fish altogether. However, alpha-linolenic acid (ALA), a standard plant-based omega-3 fatty acid present in vegetable oils, walnuts, flaxseeds, and leafy greens, will be transformed to EPA and DHA within the physique, although at low ranges.
While a number of research have discovered that EPA and DHA ranges are decrease in vegetarians and vegans than in nonvegetarians, Haddad experiences that the AHS-2 revealed extra optimistic findings. “Omega-3 levels—EPA, DHA, and ALA—in the body were good among vegetarians and vegans in AHS-2,” she says, including that she believes well being care professionals ought to encourage sufficient intakes of ALA, EPA, and DHA on this inhabitants, though she warns towards “going overboard” with them.
While getting sufficient ALA could also be simple, because it’s discovered in lots of meals that seem on the standard plant-based menu, EPA and DHA could also be extra elusive for vegetarians and vegans. However, the rising availability of marine algae dietary supplements containing EPA and DHA has made it simpler to get these healthful fat. “The need for supplements of DHA and EPA continues to be controversial. But conversion of ALA to these long-chain omega-3 fats may be less efficient in older people, so it may be a good idea to take a small daily supplement providing 200 to 300 mg of DHA and EPA combined,” Messina suggests. Learn extra about plant-based omega-3 sources right here.
Vitamin B12 Boost
Just as essential as assembly the required consumption of omega-3s by way of food regimen is sustaining sufficient ranges of vitamin B12. It performs a significant position in metabolism, crimson blood cell formation, central nervous system upkeep, and DNA creation. Vitamin B12 deficiency is critical, as it might end in megaloblastic anemia, with signs that embody numbness within the arms, issue strolling, reminiscence loss, and disorientation.
But this important nutrient is discovered particularly in animal merchandise, reminiscent of fish, meat, poultry, eggs, milk, and different dairy merchandise; it’s typically not present in plant meals. Though vitamin B12 is offered in fortified meals, it’s really useful that vegans complement their food regimen with a each day vitamin B12 complement. However, even nonvegetarian older ladies needs to be involved about vitamin B12, as older adults might have impaired absorption of this nutrient and undergo from deficiency. Thus, the Institute of Medicine recommends that every one adults over the age of fifty obtain most of their vitamin B12 by way of dietary supplements and fortified meals.
“Many older adults have difficulty with absorbing vitamin B12 from meat and dairy products but are able to absorb vitamin B12 from fortified foods and/or supplements,” Mangels says.
Haddad experiences encouraging findings from the AHS-2: “Most of our population was eating foods that were fortified with vitamin B12, taking a vitamin B12 supplement, or both. I didn’t see that there was a big problem with vitamin B12 deficiency among older women on vegetarian or vegan diets.” Learn extra about B12 on plant-based diets right here.
Finding Balance
When you take a look at the proof on plant-based diets for older ladies, vegetarian and vegan diets can present well being advantages or potential dangers, however this relies on how applicable and nicely deliberate the food regimen is. As with any food regimen sample, it’s attainable to skip key vitamins, reminiscent of calcium and vitamin D which can be important for well being, or overload on unhealthful vitamins reminiscent of refined carbohydrates and sodium, which can be detrimental to well being. However, a balanced plant-based food regimen—wealthy in legumes, entire grains, greens, fruits, nuts, seeds, and healthful fat—affords the entire meals which can be linked to optimum well being. “It really is important for postmenopausal women to eat a very nutrient-dense diet by including plenty of vegetables in meals and limiting ‘discretionary’ calories from sweets, snack foods, and alcohol,” says Messina. “It doesn’t mean you can never have these foods, but putting the emphasis on whole plant foods becomes increasingly important. And including plenty of exercise in your routine will allow you to consume more calories, which in turn helps with meeting nutrient needs,” she says.
For different blogs on planning a healthful plant-based food regimen, take a look at the next:
How to Get Vitamin B12 on a Vegan Diet
How to Get Choline on a Vegan and Vegetarian Diet
How to Power Up on Plant Proteins
Get Your Omega-3s the Plant-Based Way
Meeting Your Nutrient Needs on a Vegan Diet
References:
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- Facts and statistics. International Osteoporosis Foundation. https://www.iofbonehealth.org/facts-statistics. Accessed January 25, 2014.
- What meals are included within the dairy group? ChooseMyPlate.gov. https://www.choosemyplate.gov. Accessed January 26, 2014.
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- Institute of Medicine Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.