Vegan for Life - Jack Norris [66]
CHANGES IN NUTRIENT NEEDS WITH AGING
PROTECTING COGNITIVE FUNCTION
Nutrition plays a role in all aspects of health as people age and that includes cognitive function. We don’t have any information about cognitive function in older vegans, but among Seventh-day Adventists, people who eat meat were more than twice as likely to develop dementia.5
Cognitive decline may be due, in part, to the production of free radicals, which are normal products of metabolism. Antioxidants, including nutrients like vitamin C and beta-carotene, as well as other plant chemicals, help neutralize free radicals and could support cognitive function. People who adopt vegan diets may have better antioxidant status according to some research.6
Higher levels of homocysteine might raise the risk for cognitive decline, which means it is important to get plenty of vitamin B12 as well as vitamin B6 and folate. Although the role of omega-3 fats in protecting cognitive health is controversial, we recommend that vegans over the age of sixty take a daily algae-derived supplement that provides 200 to 300 micrograms of DHA.
Non-dietary factors also play a significant role in keeping the brain young. Exercise seems to be especially important, as is challenging your brain as much as possible by reading, doing crossword puzzles, or learning new skills.
Tips for protecting cognitive function:
• Yes, we sound like a broken record when it comes to this, but we can’t say it too often: Make sure you have a reliable source of vitamin B12 in your diet.
• Eat an antioxidant-rich diet by consuming lots of fruits and vegetables.
• Take a daily DHA supplement of 200 to 300 micrograms.
• Exercise your body with daily walking, weight training, or an exercise class.
• Exercise your mind: Do crossword puzzles or Sudoku, learn to play bridge, or master a new language.
This sample menu for older people maximizes nutrient intake with affordable, easy-to-prepare meals.
BREAKFAST
• 1 cup bran flakes
• ½ cup fortified soymilk
• 1 banana, sliced
SNACK
• ½ whole-wheat English muffin
• 1 tablespoon peanut butter
• ½ cup grapes
LUNCH
• 1 cup homemade or reduced-sodium canned black bean soup topped with chopped avocado and tomato
• Sliced tomatoes
• 1 slice whole-wheat bread with 1 teaspoon margarine
SNACK
• 2 graham crackers
• 1 cup calcium-fortified orange juice
DINNER
• 1 small baked potato
• ½ cup baked tofu
• 1 cup steamed fresh or frozen collards
• Green salad dressed with vinaigrette
• ½ cup vegan ice cream
CHAPTER 12
PLANT FOOD ADVANTAGES
Health Benefits of a Vegan Diet
Several decades ago, most research on plant-based diets focused on nutrition problems associated with this “alternative” way of eating. That has changed in the past twenty years or so; now there is a significant focus on the health advantages of eliminating animal foods from menus.
Here is a quick summary of the benefits of plant-based diets:
• Plant foods provide phytochemicals. These are compounds found only in plants, some of which may reduce the risk of heart disease, cancer, and other diseases.
• Plant foods contain fiber, which is associated with a lower risk for cancer, heart disease, and obesity. Animal foods contain no fiber, and people who follow a typical American diet based on meat and dairy generally don’t get as much fiber as experts recommend.
• Plant foods contain no cholesterol. Even lean meats like shrimp and white chicken meat are high in cholesterol, and of course, dairy and eggs are loaded with it.
• Plant foods are low in saturated fat. Most of the saturated fat in American diets comes from meat and dairy foods. Replacing saturated fat with unsaturated fat or complex carbohydrates helps