Against Time: How a Plant-Based Diet Affects Aging

In the current scenario where longevity is a growing desire, the search for dietary strategies that contribute to healthier aging is also increasing — and one of the most promising bets is the vegetarian or vegan diet . But does it really help us age better?

The answer is yes, as long as it is well planned, as highlighted by nutritionist Ingrid Ulhoa . According to her, recent studies indicate that plant-based diets can not only prevent chronic diseases, but also slow down biological aging.

According to the expert, one of the most revealing pieces of evidence comes from studies with identical twins . While one of the siblings followed an omnivorous diet, the other adopted a vegan eating pattern. In just eight weeks, the vegan group showed a reduction in epigenetic age — a scientific measure of cellular aging — in addition to significant improvements in inflammation, heart function, and liver metabolism.

Less inflammation, more health:

“These diets are naturally rich in fiber , antioxidants and phytochemicals, compounds that help reduce inflammatory processes in the body,” explains Ingrid. Foods such as turmeric, berries, nuts and dark green vegetables play an important role in modulating the immune system , reducing inflammatory markers such as IL-6 and CRP.

Prevention of chronic diseases:

Additionally, a vegetarian or vegan eating pattern has been associated with a lower risk of chronic diseases such as obesity, type 2 diabetes, hypertension, cardiovascular disease, and some types of cancer . “In a long-term study , it was observed that people with a more plant-based diet aged with more energy, preserved cognition, and fewer diseases,” highlights the nutritionist.

Brain, microbiota and well-being:

But the benefits don’t stop there. A plant-based diet promotes a healthier gut microbiota, which directly impacts metabolism, the immune system and even brain function. “Research shows that people on well-balanced vegetarian diets report improved mood, reduced anxiety and greater mental clarity,” he says. In addition, the risk of neurodegenerative diseases , such as Alzheimer’s, tends to be lower in populations that consume more vegetables and fewer processed foods.

Still, she makes an important warning: “Despite the benefits, it is essential that the vegetarian or vegan diet is monitored by a professional, especially in more delicate phases such as old age.”

Nutrients that require attention:

Nutrients such as vitamin B12 , vitamin D, iron, calcium, zinc and omega-3 (DHA/EPA) need to be monitored, as their natural sources are more limited in exclusively plant-based diets. Adequate protein intake also deserves attention. “ Research shows that many elderly vegans do not reach the recommended amounts of protein, which can compromise muscle mass and increase the risk of frailty,” reinforces Ingrid.

Therefore, a vegetarian or vegan diet can indeed be a powerful ally in the healthy aging process — but it requires planning, awareness and professional guidance.

“The key is balance, variety and the intelligent use of natural foods. Eating well is a way of taking care of the future,” concludes the nutritionist.