Healthy Aging and Longevity

A plant-based diet provides key nutrients to support healthy aging and promote longevity.

The Blue Zones are areas in the world, such as Loma Linda, California and Okinawa, Japan, that have the most centenarians, or people who live to be 100 years or older. These centenarians are not bed bound and riddled with disease, but are instead healthy, active members of their communities, living largely independently at that age. They have several healthy habits in common, known as the Power 9, and when it comes to their eating habits, they eat mostly plants. In Loma Linda, fruit and vegetables make up 50% of what they eat, while in Okinawa nearly 80% of their daily calories come from rice and sweet potatoes.1

Certain foods have been shown to shorten life expectancy and increase the risk of chronic diseases which lowers quality of life. A meta-analysis published in the American Journal of Epidemiology reviewed the diets of over 5,750,000 million people.2 Consuming high amounts of ultra-processed foods, sugar-sweetened and artificially sweetened beverages, processed meat, and red meat were linked to an increased risk of dying from all causes.

These are foods that are typically consumed in a Western diet. One study suggests that switching from a Western diet to a diet that is high in plant-based whole foods, such as whole grains, legumes, fruits, vegetables, and nuts for 20 years could increase life expectancy by more than a decade.3

The source of dietary protein also has an impact on longevity. Replacing animal protein with protein from plants can reduce the risk of cardiovascular disease and from dying of any cause.4

While the length of life is important, so is the quality. As people age, the risk of many chronic diseases increases. In part, this is due to age, but more importantly, it is due to a lifetime exposure to unhealthy foods and poor lifestyle habits. To learn more about how to prevent chronic disease through diet, visit our Health Topics page.

Aging is due to both extrinsic and intrinsic factors. While some factors cannot be controllable, nutrition plays an important role in the speed at which skin ages.

Collagen production slows with age, reducing the elasticity and firmness of skin. Plant-based diets are rich in antioxidants like vitamin C, which supports the production of collagen.5

Free radicals are highly reactive molecules that can cause inflammation and damage to the DNA inside of cells. Major sources include cigarette smoking, alcohol, ultra-processed foods, animal products. Free radicals can also ocuras a product of normal metabolism in the body. Plants are rich in antioxidants which help to neutralize these free radicals and prevent them from causing inflammation, damage, and aging. The most important antioxidants to reduce oxidative stress from free radicals in the skin are vitamins C and E.5 A general rule of thumb is that the more brightly colored a fruit or vegetable is, the more antioxidants it has, with berries being one of the most potent sources.6

Chronic, low-grade inflammation can damage skin cells and the scaffolding that holds them together and can make us age faster. This is sometimes referred to as “inflamaging”. Excessive UV radiation and certain foods can cause our bodies to produce inflammatory molecules that travel in our blood and also contribute to skin aging. Plant-based diets have been shown to reduce markers of inflammation in the blood and are generally anti-inflammatory due to the antioxidants, fiber, and omega-3s.7

AGEs are formed in the body when a molecule of sugar attaches to protein or fat. The process can also take place in our food and dietary AGEs play an important role in aging and inflammation too. AGEs contribute to a loss of skin elasticity and the formation of wrinkles. Animal products that are high in protein and fat, especially if they are fried, grilled, or roasted, have the highest amount of AGEs per serving, while plant-based foods are much lower, even after being cooked.8 In a randomized crossover trial done by the Physicians Committee, 16 weeks of a low-fat, plant-based diet lowered dietary AGEs by 73%, while a Mediterranean diet had no significant effect.9

As we age, we produce less hyaluronic acid. Hyaluronic acid is important for retaining moisture in the skin and giving it a plump, youthful appearance.10 Magnesium is important for hyaluronic acid production, and it can be found in leafy greens, nuts and seeds.

Telomeres sit on the end of each chromosome and prevent DNA from unravelling, similar to a plastic cap on a shoelace. Telomeres shorten with age and once they disappear, the cell dies. Preserving telomeres is important for longevity and to slow down aging, including skin aging. Research has shown that a whole food, plant-based diet can increase telomerase activity, with is the enzyme responsible for rebuilding telomeres.11

Skin aging is not only a cosmetic issue. As skin ages, it is less effective at sweating, producing vitamin D, and its immune functions. As it loses these functions, skin becomes more vulnerable to delayed wound healing and the development of cancers and non-cancerous growths, among other things.12 A whole food, plant-based diet, maximizes dietary antioxidants and reduces the consumption of proinflammatory foods and carcinogens, making it an effective diet to reduce skin aging and improve skin health overall.

Consuming a Mediterranean diet with an emphasis on whole foods has been shown to reduce biological markers of aging.13 Research published in 2023 found that focusing on healthful plant-based foods was associated with a slower aging trajectory and subsequently a lower risk of death.14 While sugar and refined grains were associated with an accelerated aging trajectory and a higher risk of death.

“ Plant-based diets can significantly reduce the risk of chronic diseases like heart disease and diabetes that become more common as we age. Avoiding meat and eating whole plant foods has even been shown to reduce your risk of cognitive diseases like Alzheimer’s by almost 50%!”

Noah Praamsma, MS, RDN, Physicians Committee

Foods That Fight Aging, Wrinkles, and Acne | Dermatologist Dr. Niyati Sharma