Scientists analyzed the diets of older people and came to interesting conclusions about whether it is worth completely giving up meat and animal products if they want to live to be a century old, reports The Health Site.
The best diet for people over 65 who want to be centenarians
As we age, our bodies become more vulnerable. If in your youth you could sleep poorly for a few days and eat something without serious consequences, then in adulthood the body often does not forgive such a neglectful attitude towards itself.
But there’s good news: the right diet, on the contrary, will help you feel great at any age and extend your life as much as possible. A study on what people over 65 should eat to celebrate their 100th birthday has been published in the American Journal of Clinical Nutrition.
The authors used dietary data from 88,000 people aged 30-85 from Canada and the United States. During the study, 12,500 deaths were recorded among the subjects. The study participants were recruited between 2002 and 2007 and followed up through 2015. All subjects were divided into 5 groups:
vegetarians;
semi-vegetarians;
pesco-vegetarians (vegetarians who eat fish);
lacto-vegetarians (vegetarians who eat dairy products and eggs).
What have scientists found?
In fact, some benefits have been found to giving up meat. The analysis showed that vegetarians had a 12% lower risk of developing cancer compared to meat eaters.
It turned out that vegetarians have an 18% lower overall risk of death. And the idea of ​​adding milk and eggs to plant foods also turned out to be successful: such a diet, as scientists have found, reduces the risk of death by another 15%. But among vegans who have given up all animal products, the risk of death decreased by only 3%. Moreover, for people over 80, complete abstinence from meat can even be dangerous.
As Professor Gary Fraser notes, vegetarians of this age have an increased risk of neurological diseases. It is likely that this is due to a deficiency of brain-healthy fatty acids.
The ideal meal plan for people over 65
The results of the study prove that the optimal diet for older people is the Mediterranean diet, writes the Daily Mail. Here are some basic rules for such a diet.
Include fish in your diet. You don’t have to spend money on expensive salmon, you can replace it with more affordable mackerel. The basis of the daily diet should include fresh fruits, vegetables, nuts, vegetables and whole grains. Scientists advise not to give up dairy products. It is better to choose options without added sugar and dyes.
“Remember to drink enough clean water. If possible, avoid adding sugar to tea and coffee. If you don’t want to completely give up red meat, eat it no more than twice a month,” the scientists also advise.
Important: The article does not replace a balanced diet and consultation with a specialist!
