Research has shown that a light diet is one of the important factors for longevity. Eating vegetarian can lead to longevity for middle-aged and elderly people. As digestion and teeth deteriorate with age, consuming greasy food can be difficult to digest. Not only do the gastrointestinal functions weaken in older people, but the functions of the heart and kidneys also decline compared to their youth. Therefore, it is recommended to have a light diet with less greasy, sugar, and salt. Western countries used to advocate for high protein, high fat, and high-calorie diets, which resulted in an increasing number of obese individuals and cardiovascular disease patients. Cardiovascular disease tops the list of causes of death among various diseases. The adverse consequences of the "high three" diet have led people to turn to vegetarianism. Cardiovascular diseases occur less frequently in the vegetarian population. Plant-based foods are rich in vitamins, fiber, and minerals. They can accelerate intestinal peristalsis, remove cholesterol, toxins, and carcinogens from the intestines, reduce fatty acids in the blood, and have a protective and purifying effect on blood vessels. Consuming plant-based foods also helps prevent and reduce obesity, cardiovascular diseases, constipation, and rectal cancer in middle-aged and elderly people. Additionally, vegetarianism can help maintain healthy skin and prevent premature aging.
Advocating for middle-aged and elderly people to eat more vegetarian food does not mean they have to abstain from meat and fish like Buddhists. Instead, it is about eating more vegetarian food and less meat and fish from a perspective of longevity. While consuming vegetarian food, it is also important to drink milk, eat tofu, and consume moderate amounts of chicken, duck, fish, lean meat, and eggs. It is recommended to consume relatively more low-fat meats such as rabbit, beef, chicken, and fish for a balanced diet. Therefore, the diet for middle-aged and elderly people should be a combination of both vegetarian and meat dishes, coarse and fine foods, and dry and liquid foods, aiming for a diverse range of foods to meet the body's needs for various nutrients.
Generally, if a vegetarian only excludes meat but still consumes dairy and eggs, there is not much difference from a normal balanced diet. However, if it is a strict vegan diet that excludes any animal products, then the nutrients provided by animal products need to be supplemented with plant-based foods, requiring appropriate dietary adjustments. The diet should pay attention to supplement the following nutrients:
1. Utilize the complementary effect of proteins. In a vegetarian diet that lacks animal products, try to utilize the complementary effects between various plant-based foods to obtain sufficient essential amino acids. Legumes and grains, legumes and nuts/seeds (such as sesame seeds, sunflower seeds, etc.), vegetables and legumes/nuts, grains and nuts/seeds all have complementary properties. Therefore, the more diverse the food choices, the easier it is to achieve nutritional balance. Common examples include red bean and rice porridge, mung bean and millet rice, eight-treasure rice, as well as a variety of mixed dishes, assorted vegetarian salads, and assorted vegetarian dumplings, which are all great ways to achieve a balanced diet.
2. Pay attention to supplementing various nutrients that are easily lacking in a vegetarian diet, such as calcium, iron, vitamin B2, and vitamin B12. Drinking 250ml to 500ml of milk every day can not only provide protein but also supply around 300mg of calcium and a large amount of vitamin B2 and vitamin B12. Therefore, if vegetarians add 500ml of milk each day and eat some soy products, they can ensure their nutritional needs.
3. Vegetarians can supplement some mushroom and seaweed foods, which contain a large number of trace elements, to ensure comprehensive and balanced nutrient intake, making vegetarianism a beneficial diet for health.
