A vegan diet is gaining popularity around the world for multiple reasons. Firstly, it offers several health benefits. Secondly, it is environmentally friendly and saves the planet. Several celebs like Miley Cyrus and Bryan Adams are encouraging people to go vegan and even shared their life-transformation stories.

A plant-based diet focuses on whole grains, legumes, vegetables, nuts, and seeds. It is a diet that does not use animal products. According to reports, more and more people are converting into a vegan and cutting meat for several reasons.

Consuming a plant-based diet supports the immune system, lowers the risk of heart diseases, and is excellent for overall growth. A plant-based diet provides a healthy living to everyone, irrespective of age. However, if you are over 65 and planning to turn into a vegan, several points should be kept in mind.

Let us look at what are the points that over 65s should consider before changing their eating habits.

1. Include Multiple Sources of Vitamin D and Calcium

Several vitamins and minerals play a crucial role in maintaining health. Calcium and vitamin D are important in older age. According to studies, adults need over 70mg of calcium a day.

Several non-dairy sources of calcium, like soya milk, calcium-fortified cereals, and white bread, fall into the category of plant-based food. Vitamin D, on the other hand, is important for bone health and also supports brain functioning.

2. Consume Iron-Rich Foods

Sometimes low-iron intake can be a major issue, especially for older people. Iron is important for making red blood cells that carry oxygen around the body. Plant sources like pulses, dried fruits, and green leafy vegetables have more iron than other vegetables. Iron is essential for cognitive development and wound healing.

3. Include Vitamin B12

A sufficient amount of vitamin B12 is necessary to keep the nervous system healthy and to prevent anemia. Furthermore, it reduces the risk of macular degeneration and prevents osteoporosis.

Older adults should consume nearly 1.5mg of vitamin B12 a day to prevent several diseases. It is believed that vitamin B12 is majorly found in animal products, but those who are vegetarian can consume vitamin B12 sources like soya yogurts, fortified breakfast cereals, and more.

4. Stick to Similar Flavors When Making Plant-Based Meals

It is not easy to change eating habits in a month. But replacing the meat products with their alternatives can help you a lot. For instance, replace chicken with mashed chickpeas or meat with soy protein to enhance the flavor. This trick could make your taste buds happy in a pleasant way.

5. Eat Protein

People who are over 65 need more protein than adults. It is recommended to eat meals and snacks that contain plant-based protein foods like kidney beans, wild rice, soy alternatives to milk, and more.

Final Words

Whether you are over 65 or in your 30s, consuming a vegan diet offers health benefits to everyone. It not only provides health benefits to the body but also makes a positive impact on the environment.