Can a Plant-Based Diet Really Increase Your Healthspan?
7 min read
MAR 18, 2023
March 18,2023
LONGEVITY
Can a Plant-Based Diet Really Increase Your Healthspan?
7 min read
MAR 18, 2023
March 18,2023
LONGEVITY
The fact that is eating fruits and vegetables is good for you, coupled with other healthy habits, is hardly breaking news. But what you may not know is that opting for all or most foods derived from plants — known as a plant-based diet — over meat, eggs, and other animal products can dramatically increase your healthspan, thereby adding years to your life.
The fact that is eating fruits and vegetables is good for you, coupled with other healthy habits, is hardly breaking news. But what you may not know is that opting for all or most foods derived from plants — known as a plant-based diet — over meat, eggs, and other animal products can dramatically increase your healthspan, thereby adding years to your life.
01
What can a plant based diet do for you?
It’s hardly breaking news: fruits and vegetables are good for you. But did you know that choosing fruits and veggies over animal products may dramatically increase your lifespan? In a study published in July 2020 in JAMA Internal Medicine of more than 416,000 U.S. adults over age 50, replacing animal protein with plant protein reduced the risk of premature death by as much as 24% in men and 21% in women. Results were particularly compelling for adults with a high intake of eggs and red meat who switched to plant-based eating.(1) While what we eat is an incredibly personal choice — and there are many diets that can improve or impair your health — here are five science-backed reasons to consider adding a lot more plants to your plate.
01
What can a plant based diet do for you?
It’s hardly breaking news: fruits and vegetables are good for you. But did you know that choosing fruits and veggies over animal products may dramatically increase your lifespan? In a study published in July 2020 in JAMA Internal Medicine of more than 416,000 U.S. adults over age 50, replacing animal protein with plant protein reduced the risk of premature death by as much as 24% in men and 21% in women. Results were particularly compelling for adults with a high intake of eggs and red meat who switched to plant-based eating.(1) While what we eat is an incredibly personal choice — and there are many diets that can improve or impair your health — here are five science-backed reasons to consider adding a lot more plants to your plate.
02
Your heart will thank you.
Diets high in plant-based foods are linked to heart health, including improved blood pressure and cholesterol profiles. A 2019 study that followed more than 70,000 Japanese adults for an average of 18 years found that higher plant protein intake was associated with lower risk of death from cardiovascular conditions like heart disease. (2) Another study conducted by Johns Hopkins researchers examined community health data of more than 10,000 adults from 1987 through 2016. It revealed that people who consumed the most plant-based foods had a 16% lower risk of cardiovascular disease and a 32% lower risk of dying from cardiovascular events like heart attack or stroke. (3)
02
Your heart will thank you.
Diets high in plant-based foods are linked to heart health, including improved blood pressure and cholesterol profiles. A 2019 study that followed more than 70,000 Japanese adults for an average of 18 years found that higher plant protein intake was associated with lower risk of death from cardiovascular conditions like heart disease. (2) Another study conducted by Johns Hopkins researchers examined community health data of more than 10,000 adults from 1987 through 2016. It revealed that people who consumed the most plant-based foods had a 16% lower risk of cardiovascular disease and a 32% lower risk of dying from cardiovascular events like heart attack or stroke. (3)
03
Added immune system support.
Always getting the sniffles during cold and flu season? Eating fruits and vegetables is linked to immune system benefits, lower risk of infection, and a reduction in cancer. (4) This correlation is likely due to the fact that plant-based foods pack plenty of immune-supporting antioxidants, phytochemicals, and vitamins that you can’t get from other foods. In a randomized controlled trial of healthy adults between age 65 and 85, participants who increased their intake of fruits and vegetables to five portions per day saw a significant increase over a four-month period in nutrients vital to immune function, including vitamin C, lycopene, and carotenoids compared with those who stuck to their same diet. (5)
03
Added immune system support.
Always getting the sniffles during cold and flu season? Eating fruits and vegetables is linked to immune system benefits, lower risk of infection, and a reduction in cancer. (4) This correlation is likely due to the fact that plant-based foods pack plenty of immune-supporting antioxidants, phytochemicals, and vitamins that you can’t get from other foods. In a randomized controlled trial of healthy adults between age 65 and 85, participants who increased their intake of fruits and vegetables to five portions per day saw a significant increase over a four-month period in nutrients vital to immune function, including vitamin C, lycopene, and carotenoids compared with those who stuck to their same diet. (5)
04
Healthier, more resilient skin
The same plant-based nutrients that boost immune function have also been shown to prevent skin aging. A review published in May 2020 concluded that a diet rich in plants provides the skin with essential nutrients, including vitamins A, C, and E. Plus, antioxidants found in many darker fruits and vegetables may prevent cellular damage that contributes to skin aging. [6]
04
Healthier, more resilient skin
The same plant-based nutrients that boost immune function have also been shown to prevent skin aging. A review published in May 2020 concluded that a diet rich in plants provides the skin with essential nutrients, including vitamins A, C, and E. Plus, antioxidants found in many darker fruits and vegetables may prevent cellular damage that contributes to skin aging. [6]
05
Easier weight management
If you’re trying to maintain a certain body weight, there’s evidence to suggest that a plant-based diet can help. During a four-month trial, participants who switched to a diet high in fruits, vegetables, and grains saw an average 18.7% increase in their metabolic rate — meaning they burned calories more efficiently — and an average weight loss of 14 pounds. The results are likely due to the fact that unprocessed whole plant foods have a higher thermic effect—the increase in energy expenditure after a meal — than fats or carbohydrates. In other words, the body has to use more energy to convert these foods into fuel. Plant-based diets are also packed with fiber, so they tend to fill you up without extra calories, which makes it easier to feel satiated from a lower calorie meal. (7)
05
Easier weight management
If you’re trying to maintain a certain body weight, there’s evidence to suggest that a plant-based diet can help. During a four-month trial, participants who switched to a diet high in fruits, vegetables, and grains saw an average 18.7% increase in their metabolic rate — meaning they burned calories more efficiently — and an average weight loss of 14 pounds. The results are likely due to the fact that unprocessed whole plant foods have a higher thermic effect—the increase in energy expenditure after a meal — than fats or carbohydrates. In other words, the body has to use more energy to convert these foods into fuel. Plant-based diets are also packed with fiber, so they tend to fill you up without extra calories, which makes it easier to feel satiated from a lower calorie meal. (7)
06
Lower levels of systemic inflammation
People who eat more plants show lower levels of C-reactive protein, a protein made by the liver in response to inflammation. In high levels, C-reactive protein is linked to a wide array of inflammatory health conditions, including autoimmune disorders, heart disease, and accelerated aging. (8) By keeping inflammation in check, plant-based diets may help slow down the aging process. That’s because systemic inflammation is one of the 12 hallmarks of aging. As we age, inflammation increases throughout our bodies in a process called inflammaging. This inflammation can trigger other hallmarks of accelerated aging and lead to age-related inflammatory conditions like arteriosclerosis and osteoarthritis.
06
Lower levels of systemic inflammation
People who eat more plants show lower levels of C-reactive protein, a protein made by the liver in response to inflammation. In high levels, C-reactive protein is linked to a wide array of inflammatory health conditions, including autoimmune disorders, heart disease, and accelerated aging. (8) By keeping inflammation in check, plant-based diets may help slow down the aging process. That’s because systemic inflammation is one of the 12 hallmarks of aging. As we age, inflammation increases throughout our bodies in a process called inflammaging. This inflammation can trigger other hallmarks of accelerated aging and lead to age-related inflammatory conditions like arteriosclerosis and osteoarthritis.
07
Are you ready to try a plant-based diet?
The link between healthspan and plant-based eating is good news for many vegans and vegetarians, but if you happen to be an omnivore, you may be wondering what the science means for you. Researchers say that if you’re not ready to completely give up meat, you can gradually introduce plant-based eating. Choosing one day a week to eat foods entirely derived from plants is a great place to start. That includes eating more fruits, vegetables, whole grains, seeds, nuts and legumes.As always, if you’re thinking about making dramatic changes to your diet, it’s a good idea to speak with your doctor or a nutritionist first. Plant-based diets have been linked to some vitamin deficiencies, including lower levels of B12, a nutrient found in animal products. If that’s a consideration for you, your doctor may recommend supplementation.
07
Are you ready to try a plant-based diet?
The link between healthspan and plant-based eating is good news for many vegans and vegetarians, but if you happen to be an omnivore, you may be wondering what the science means for you. Researchers say that if you’re not ready to completely give up meat, you can gradually introduce plant-based eating. Choosing one day a week to eat foods entirely derived from plants is a great place to start. That includes eating more fruits, vegetables, whole grains, seeds, nuts and legumes.As always, if you’re thinking about making dramatic changes to your diet, it’s a good idea to speak with your doctor or a nutritionist first. Plant-based diets have been linked to some vitamin deficiencies, including lower levels of B12, a nutrient found in animal products. If that’s a consideration for you, your doctor may recommend supplementation.
Key Takeaways:
- Research shows that replacing animal protein on your plate with plants can reduce your risk of premature death.
- Diets high in fruits and veggies have been linked to improved cardiovascular health, immune system function, and skin health.
- Plant-based diets can help manage weight because they require more energy to digest and are higher in fiber, which means they strengthen your metabolic rate and help you feel full while eating less calories overall.
- People who eat more plants show lower inflammatory markers. Because inflammation is linked to accelerated aging, this may partly explain why plant-based diets are linked to longevity.
Key Takeaways:
- Research shows that replacing animal protein on your plate with plants can reduce your risk of premature death.
- Diets high in fruits and veggies have been linked to improved cardiovascular health, immune system function, and skin health.
- Plant-based diets can help manage weight because they require more energy to digest and are higher in fiber, which means they strengthen your metabolic rate and help you feel full while eating less calories overall.
- People who eat more plants show lower inflammatory markers. Because inflammation is linked to accelerated aging, this may partly explain why plant-based diets are linked to longevity.
References
- Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality, JAMA Internal Medicine, July 2020
- Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality in a Japanese Cohort, JAMA Internal Medicine, August 2019, Nutrients, 2011
- Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults, Journal of the American Heart Association, August 2019
- The Effects of Plant-based Diets on the Body and the Brain: A Systematic Review, Translational Psychiatry, September 2019
- Effect of Fruit and Vegetable Consumption on Immune Function in Older People: A Randomized Controlled Trial, The American Journal of Clinical Nutrition, December 2012
- Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging-A Review, The Journal of Clinical and Aesthetic Dermatology, May 2020
- Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults, JAMA Open Network, November 2020
- The Total Antioxidant Content of More Than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide, Nutrition Journal, January 2010
References
- Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality, JAMA Internal Medicine, July 2020
- Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality in a Japanese Cohort, JAMA Internal Medicine, August 2019, Nutrients, 2011
- Plant‐Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All‐Cause Mortality in a General Population of Middle‐Aged Adults, Journal of the American Heart Association, August 2019
- The Effects of Plant-based Diets on the Body and the Brain: A Systematic Review, Translational Psychiatry, September 2019
- Effect of Fruit and Vegetable Consumption on Immune Function in Older People: A Randomized Controlled Trial, The American Journal of Clinical Nutrition, December 2012
- Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging-A Review, The Journal of Clinical and Aesthetic Dermatology, May 2020
- Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults, JAMA Open Network, November 2020
- The Total Antioxidant Content of More Than 3100 Foods, Beverages, Spices, Herbs and Supplements Used Worldwide, Nutrition Journal, January 2010
Reviewed by Alessandra Zonari, PhD, Chief Scientific Officer (CSO) and Co-Founder of OneSkin
Alessandra earned her Master’s degree in stem cell biology, and her PhD in skin regeneration and tissue engineering at the Federal University of Minas Gerais in Brazil in collaboration with the 3B’s Research Group in Portugal. Alessandra did a second post-doctoral at the University of Coimbra in Portugal. She is a co-inventor of three patents and has published 20 peer-reviewed papers in scientific journals.
Reviewed by Alessandra Zonari, PhD, Chief Scientific Officer (CSO) and Co-Founder of OneSkin
Alessandra earned her Master’s degree in stem cell biology, and her PhD in skin regeneration and tissue engineering at the Federal University of Minas Gerais in Brazil in collaboration with the 3B’s Research Group in Portugal. Alessandra did a second post-doctoral at the University of Coimbra in Portugal. She is a co-inventor of three patents and has published 20 peer-reviewed papers in scientific journals.
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Why Exercise is a Game-Changer for Longevity
The Microbiome Diet and Its Effects on Skin
Cold Exposure: Hype or Longevity Boosting?
Eat Better, Live Longer: Top Foods for Longevity
How to Protect Your Skin from Everyday Environment...
How Does Sunscreen Work? How Long Does it Last?
Pressing the Pause Button on Aging Skin: OS-01 BOD...
What Causes Dark Circles Under and Around Your Eye...
How to Brighten Eyes and Under-Eyes
Lip Balm Ingredients: What to Look for and What to...
Exploring Blue Zones: How Can We Optimize Our Heal...
Nurturing Your Lips: How to Keep Them Moisturized ...
Uncovering the 9 Causes of Dry Lips: Why Do Lips G...
How to Travel with Skin Care Products
Why is my Skin Peeling on My Face?
The Importance of Sunscreen: Why Should You Wear I...
Lip Sunscreen: Do Lips Need SPF Protection?
The Science of Gratitude
Removing Sunscreen: Tips for Clean and Healthy Ski...
Skin Explained: Is Skin An Organ?
UV Light and Skin: Effects and Protection Strategi...
Understanding The Epidermis: Functions, Compositio...
Diving into Dermis: Functions and Significance
Unlocking the Science of Wrinkles: Causes, Formati...
PREP enhances the effects of OS-01 FACE, and the p...
Why Skin Barrier is Important
Ingredient Spotlight: Bentonite Uses, Benefits, & ...
Hypodermis: Exploring Its Vital Functions
The EU is Limiting Retinol in Skincare: Here’s Eve...
Why You Should Use OS-01 FACE & OS-01 SHIELD Toget...
Ceramides For Skin: Everything You Need to Know ne...
Age Gracefully: How to Manage Neck Wrinkles and Ac...
Discover Why Our New SPF Outperforms the Rest
How to Preserve Your Feet: 5 Strategies for Wrinkl...
Hands and Dermal Elasticity: Understanding and Man...
The Lip Lineage: Exploring the Why Behind Wrinkled...
How to Address Stomach Wrinkles For Smoother Skin
A Scientific Approach to Addressing Wrinkly Skin o...
What is Skin Cycling? Understanding, Embracing, an...
How to Skin Cycle: A Guide to Optimize Your Skin C...
Do You Know What Clinical Claims Really Mean?
What is Tinted Sunscreen?
2 Types of Wrinkles and Tips for Treating Them
Understanding Marionette Lines: Causes and Prevent...
How to Help Your Skin Act Younger
The Science of Sunscreen: Understanding the Optima...
Better Elasticity, More Firmness: Discover OS-01 E...
Symptoms and Causes of Melasma on Face
How to Prevent Skin Aging Before It Starts
A Comprehensive Guide to Understanding the Differe...
How to Strengthen Your Skin: A Guide to Thicker, H...
An In-Depth Look at Glycerin: What is it and What ...
Exploring the Benefits of Glycerin for Skin Health
Exploring the Difference Between Hydrating and Moi...
3 Natural Ways to Keep Your Skin Hydrated and Glow...
How To Create A Hydrating Skin Care Routine For Dr...
Senotherapeutics, Senolytics, and Senomorphics -- ...
Cleansing 101: How to Wash Your Face the Right Way...
Scientific Breakthrough: OneSkin’s scientists show...
Dry Skin 101: How To Identify This Skin Type
How OS-01 Can Help Your Collagen Levels As You Age...
Developing a Skin Care Routine for Normal Skin: 4 ...
What is Normal Skin & Do I Have This Skin Type?
A Step-by-Step Guide to Creating the Perfect Skin ...
Understanding Oily Skin: Causes & Characteristics
7 Keys to Understanding Menopause and Skin Changes
Is This The Root Cause of Aging?
UV Damage Increases Cellular Senescence. Here's Ho...
Our Research Has Been Published in npj Aging
How To Reduce Hyperpigmentation by Targeting Cellu...
4 Steps to Crafting the Perfect Skin Care Routine ...
A Comprehensive Guide to Understanding and Managin...
An In-Depth Look At The Benefits Of Moringa Oil Fo...
How to Tighten the Skin Under Your Eyes
7 Causes For Crepey Skin Under Eyes
101 Guide To Restoring Dry Skin Around The Eyes
How is OS-01 EYE different from OS-01 FACE?
How to Remove Lingering Dead Skin Cells On the Fac...
Safe Beauty, Validated: Why OneSkin trusts SkinSAF...
Hallmarks of Aging
What is Sensitive Skin?
How OS-01 Works on Mature Skin
Is Fragrance Bad for Your Skin?
Target Cellular Senescence with the Highest Concen...
Can a Plant-Based Diet Really Increase Your Health...
Eye Skin Ages Faster: Here’s How OS-01 Can Help
Gut Health and Skin: How Are They Connected?
The Science Behind Why The Skin Around the Eyes Ag...
How OS-01 EYE Supports the Ultra-Thin Skin Around ...
How Do You Know When to Stop Using Retinol?
How To Heal Skin From Picking Your Face Too Much
Collagen And Elastin: What Role Do They Play In Sk...
Why We Want Skin To Be More, Not Less
More Than Skin Deep: How Physical Touch Predicts L...
What is Skin Inflammation? What Causes it?
How to Reverse (or Prevent) Aging Skin
Yes, You Need Sunscreen During Winter
Can You Use Hyaluronic Acid with Retinol?
Exploring the skin’s purpose in whole-body health
Stressed Skin: 4 Stress Effects on the Skin
What Does Hyaluronic Acid Do For Your Skin?
Good Genes vs. Good Habits: Which Impacts Your Lon...
What Are The Causes Of Dry, Flaky Skin On Your Fac...
What is the Best Skin Care Regimen for Aging Skin?
7 Benefits of Jojoba Oil
What happens to skin as a person ages?
What are the Benefits of Sulforaphane?
8 Benefits of Andiroba Oil For Skin
Invasive vs. Non-Invasive Skincare: The pros and c...
Allantoin For Skin: A Comprehensive Guide
This is the Data to Look For When Choosing Skin Ca...
Why cellular senescence is more than just one of t...
A Simplified Guide To The Different Skin Texture T...
How OS-01 Works With Different Skin Types
How To Smooth Skin Texture On The Face: 4 Expert T...
Skin Microbiome: What It Is, Why it’s Important, A...
What Foods Cause Acne and Which Fight Against It?
The 101 Guide To Understanding Acne-Prone Skin
The Top 4 Prickly Pear Benefits for Skin
What Is Exfoliation & Is It A Necessary Measure Fo...
OneSkin Notable Mention: Dave Asprey's The Human U...
Retinol 101: Debunking Retinol as the Gold Standar...
Menopause & Skin: What you need to know
Take an Inside Look into Our Cutting-Edge R&D Plat...
101 Guide On The Benefits Of Cleansing Your Face
Cleanser Vs. Face Wash: Which Should I Reach For?
Five Common Skin Problems Experienced in Perimenop...
Get to Know OneSkin’s Topical Supplements:
...OS-
The Top 3 Benefits of Peptides for Skin
How to Use Peptides In Your Skincare Regimen to Op...
Peptides vs Retinol: Is One Better For Increasing ...
What Is Causing the Uneven Skin Tone On Your Body?
How To Boost Skin Moisture For Your Entire Body Fr...
Three Ways To Extend Your Skinspan Starting With Y...
What Are Free Radicals and How Do They Impact Skin...
The Top 6 Best Antioxidants For Skin Health and Lo...
How OneSkin Developed the OS-01 Peptide
How chronic stress makes you age faster
What is Epidermal Thickness & Why Does it Matter?
Cell Turnover & Why It Slows As We Age
OneSkin Notable Mention: OneSkin Featured In Tony ...
101 Guide To Skin Tightening + 7 Noninvasive Metho...
Tight Feeling Skin: 3 Reasons Why
3 Skin Tightening Ingredients To Help Boost Skin H...
How to Reduce Skin Inflammation & Redness
Niacinamide Vs Retinol: How Do They Compare?
How to Incorporate OneSkin’s OS-01 Topical Supplem...
Why Is Nutrient Absorption Key To Better Skin Heal...
OneSkin Notable Mention: LifeSpan Episode 6 | The ...
The Top 10 Best Foods for Skin Repair
Are There Dangers of Retinol Cream Use?
What is Skin Elasticity & How Can You Improve It?
A Complete Guide to the 4 Stages of Wound Healing
4 Foods To Avoid During Wound Healing & Why
Celebrating Black History Month: A Discussion With...
What is the Function of Skin as a Protective Barri...
Representation of the Black Community in Skin Care...
Our Story: Learn more about the history of OneSkin...
What Is Senescence & Its Relationship To Aging?
Special Announcement: OneSkin to Donate 1% of Sale...
Biological Age: What is Biological Age, Why Does i...
What your skincare routine is missing (Hint. It’s ...
What is a peptide?
Peptides: the first piece of th...
Peptides: the first piece of th...
Health Is The New Wealth
The Correlation Between Sleep and Skin: Why It Mat...
Calorie Restriction And Intermittent Fasting: Eati...
Healthspan: A New Way To Think About Aging