10 reasons why a healthy vegan diet helps people over 50 stay in shape

3. Abundant protein

Many older people eat too little protein1, favoring carbohydrates and fats over good sources of protein.

Foods such as bread, rice, potatoes, cakes and pies can take center stage, along with some fruits and vegetables, while foods high in protein lag behind.

Include a good source of protein with every meal – lentils, beans, chickpeas, tofu, tempeh, edamame, simulated meats, nuts (nut butters) or seeds.

Whole grain products, such as wholegrain bread, oats, and whole wheat pasta, are also good sources.

4. B12 supplement is essential

Unfortunately, as we age, we absorb vitamin B12 less efficiently. It is recommended that all people over 50 take a daily supplement regardless of their diet.

Choose a supplement with a dose of 50 micrograms, but do not exceed 2000 micrograms. Vitamin B12 deficiency can look like the mental decline some expect in old age
– memory problems, brain fog, lack of energy or various pains and tingling throughout the body.

It’s more common in older people than you might think, so don’t underestimate it.

5. Whole grains for your heart

Swapping white flour products, such as bread, pies, cakes, and cookies, for whole grains has a bigger health effect than you might think. Whole grains are a great source of fiber, B vitamins, minerals, and protein, and they protect your heart.2.

Eating them daily can lower cholesterol and blood pressure and stabilize blood sugar levels, while white flour products can make matters worse.3.

Whole grains include wholegrain bread, brown rice, oats, whole wheat pasta, quinoa, or buckwheat – eat at least two servings a day!