A vegan diet excludes all animal products, focusing solely on plant-based foods such as fruits, vegetables, grains, nuts, and seeds.On the other hand, an omnivorous diet includes both plant and animal foods, providing a diverse variety of nutrients. Each diet has its good and bad, but when it comes to slow ageing, science provides some useful answers.
How does a plant-based diet help?
Vegan diets are often appreciated for their high content of antioxidants, vitamins, and minerals, which are essential for combating oxidative stress—a key player in the ageing process. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, leading to cell damage and ageing.
A study published in the journal Nutrients in 2019 highlighted that vegan diets are rich in antioxidants such as vitamins C and E, which protect the skin and cells from damage. In 2021 study in Frontiers in Nutrition found that individuals on a vegan diet had higher levels of plasma antioxidants compared to those on an omnivorous diet.
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Cardiovascular health is very important in determining longevity. Numerous studies have shown that a vegan diet can significantly reduce the risk of heart disease. According to the Journal of the American Heart Association (2020), individuals who follow a vegan diet have lower cholesterol levels and blood pressure, which are significant factors in preventing heart disease.
Omnivorous diets can also support heart health if they include lean meats like skinless chicken, fish, and plenty of vegetables. The European Journal of Clinical Nutrition (2018) reported that omnivores who consume a balanced diet with a high intake of fruits and vegetables also enjoy protective benefits against heart disease.
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The gut microbiome, comprising trillions of bacteria, plays an important role in overall health and ageing. A vegan diet promotes a diverse and healthy gut microbiome due to its high fibre content. The American Journal of Clinical Nutrition (2019) found that vegans had a more diverse gut microbiota, which is associated with better overall health and longevity.
Omnivorous diets can also support a healthy gut if they include fermented foods, prebiotics, and a variety of plant-based foods. A study in 2020 showed that a diet rich in diverse food groups, including both plant and animal products, can build a balanced and healthy gut microbiome.
Maintaining muscle mass and bone health is vital for ageing gracefully. Protein is essential for muscle maintenance, and while plant-based proteins are abundant, they can be less easily absorbed compared to animal proteins. A study in The American Journal of Clinical Nutrition (2018) noted that while vegans need to be more mindful of their protein intake, they can maintain muscle mass effectively with a well-planned diet.
Bone health is another area of concern. The Journal of Bone and Mineral Research (2020) showed that vegans might be at a higher risk of lower bone mineral density due to potential deficiencies in calcium and vitamin D, which are more readily available in animal products. These nutrients can be supplemented or obtained through fortified foods and exposure to sunlight.
Vegan foods for better muscle growth
Chronic inflammation is a major contributor to ageing and age-related diseases. Vegan diets are typically high in anti-inflammatory foods, such as fruits, vegetables, nuts, and seeds. The Journal of Geriatric Cardiology (2019) found that a plant-based diet significantly reduced markers of inflammation in the body.
“A well-balanced vegan diet is often considered better for slow aging because it focuses on nutrient-dense, antioxidant-rich foods like vegetables, nuts, fruits and seeds, which can help reduce inflammations Key factors in aging. Vegan diets are also typically high in fiber and low in saturated fats, both of which contribute to overall health and longevity. However, it’s important for vegans to carefully make their diet that has essential nutrients like omega-3 fatty acids, iron and vitamin B12 to avoid deficiencies. An Omnivorous diet can also support healthy aging it, emphasizes lean proteins, plenty of fruits, vegetables, and whole grains and the plant-based approach often provides a broader array of antioxidant and anti-inflammation compounds. Thus a well-planned vegan diet is generally superior for promoting slow aging,” said Dr. Rohini Patil, MBBS & Nutritionist Founder Of Nutracy Lifestyle.
Omnivorous diets can also be anti-inflammatory if they emphasize fish, lean meats, and a variety of colourful vegetables. Omega-3 fatty acids, found in fish, are particularly potent anti-inflammatory agents, as noted in a study published in Nutrients (2021).
“Both vegan and omnivorous diets have advantages when it comes to slowing the aging process, but the ideal option frequently relies on a person’s lifestyle and health requirements. Rich in fruits, vegetables, nuts, and seeds, a vegan diet offers an abundance of antioxidants, vitamins, and fiber to help fight oxidative stress and inflammation—two conditions linked to aging. Plant-based diets may lower the chance of developing chronic illnesses and promote heart health,” explained dietician Vanshika Bhardjwaj – Senior Dietician, Marengo Asia Hospital Gurugram.
Which is the best diet for slow ageing?
Ultimately, both vegan and omnivorous diets have their own sets of benefits when it comes to slowing the ageing process. Vegan diets are rich in antioxidants and anti-inflammatory compounds, which can protect against oxidative stress and chronic inflammation. However, omnivorous diets, when well-balanced, provide a comprehensive array of nutrients essential for heart, muscle, and bone health.
The best approach might be a balanced, whole-food diet that includes the strengths of both diets: plenty of fruits and vegetables, lean proteins, whole grains, nuts, and seeds.
