Veganism for the Over 60s
Introduction
A vegan diet can provide a nutritionally adequate diet at all times of life.
General nutritional studies on elderly people have revealed that intakes of
various vitamins and minerals, e.g. vitamin C, folate, riboflavin, vitamin D,
iron, potassium and fibre, are lower than desirable. Although no studies have
been carried out specifically on the nutritional status of elderly vegans, vegan
diets generally contain the above mentioned nutrients in levels similar to,
or higher than, the general population. There is a lack of data for deriving
specific dietary requirements for the elderly due to the diversity of this population
group. The requirements of each individual will depend on eating habits, health
and activity levels.
General Guidelines
Choose a varied diet and strive for a minimum of 5 daily servings of fruits
and vegetables, complementing them with generous portions of grains and legumes.
A nutritionally balanced diet helps to maintain and boost the immune response
- focus on whole grains, green leafy vegetables and vegetable oils - such as
safflower, sunflower and rapeseed.
Detailed below are nutrients that dietitians and nutritionists have pinpointed
as being of main concern in the elderly population. The term 'elderly' generally
refers to men and women of pensionable age. The term 'very elderly' is often
used for those over 75 years of age.
Vitamin D
Vitamin D is very important to keep bones healthy. Although it can be found
in margarine and breakfast cereals (D3 is animal-derived; D2 is vegan). Conseqently,
the main source of vitamin D is from exposure of the skin to sunlight. Low levels
have been recorded where individuals have spent long periods in residential
homes and hospitals, with little exposure to sunlight (1). Therefore, try to
sit out in the summer - even if you only uncover your hands, face and neck for
short (but regular) sessions. Use a sunscreen cream to keep your skin from burning.
Even sitting in light shade will help your skin manufacture vitamin!
Iron
The elderly may be at risk of poor iron status but there is no data to quantify
specific requirements. Iron from plant sources (non-haem iron) is absorbed less
efficiently than iron from animal sources (haem iron). However, vitamin C (e.g.
from citrus fruits and fruit juices) greatly enhances the absorption of non-haem
iron from foods whereas tannins (e.g. found in tea), phytate and fibre inhibit
absorption. Studies have shown that the iron status of vegans is usually normal
and iron deficiency is no more common than in the general population (2).
Calcium
The desirable calcium intake for the elderly is a source of continuing debate.
The COMA (Committee on Medical Aspects of Food Policy 1987) panel felt that
there was no conclusive evidence that a high calcium intake in the elderly would
prevent bone loss - although members suggested it might be prudent for those
at risk of osteoporosis (porous or fragile bones) to consume a high calcium
diet. However, there does not appear to be a direct link between an older adult's
bone density and their current calcium intake (2). Nevertheless vegans should
ensure they consume calcium-containing foods such as almonds, tofu (made with
calcium sulphate), fortified soya milk, bread, green vegetables and pulses.
Calcium absorption is more efficient in the presence of vitamin D.
Zinc
Zinc deficiency has been associated with delayed wound healing, decreased taste
acuity and anorexia in old age. Vegan diets usually contain less zinc than non-vegan
diets. However, the healthy elderly have been shown to be in zinc balance despite
an apparent low dietary intake (4), suggesting that there is at least some degree
of adaptation. Plant foods rich in this mineral include nuts, seeds and wholegrain
cereals.
Potassium
Potassium is present in nearly all foods. Foods high in potassium include wholegrain
cereals, fruit, nuts and vegetables. Potassium depletion has been recorded in
diets high in refined foods and excess sugar intake.
Folate (Folic Acid)
Folate deficiency is more common in the elderly (1) due to poor intake. In the
general elderly population sources of folate, such as vegetables and fruit,
are frequently avoided. Vegans, however, generally meet or exceed recommended
intakes.
Riboflavin (Vitamin B2)
The Manual of Dietetics (3) states "Riboflavin deficiency is rarely reported
in Western countries but is common in countries with low intakes of meat and
dairy products. Those most likely to be at risk in the UK are vegans."
However, there have been no reports of riboflavin deficiency in vegans. Vegan
sources of riboflavin include yeast extract, wheat bran, peas, whole cereals,
pulses, nuts, mushrooms and avocados.
Vitamin B12
Research has shown that vitamin B12 deficiency is rare in vegans and when it
does occur it is more likely to be as a result of malabsorption rather than
dietary deficiency. There is no evidence for an increased requirement for this
vitamin in old age.
Vitamin B12 is produced by bacteria in the human gut but distal to the site
where it can be absorbed. Therefore it is recommended that this vitamin is included
in the diet. For vegans, B12 fortified foods include yeast extracts, some vegetable
stocks, TVP, certain soya milks and margarines, and some breakfast cereals.
Fibre
Fibre is important for providing bulk to enable food to pass through the gut
easily. Constipation is a common problem in the elderly which is often due to
a low fibre diet. However, vegan diets are generally rich in fibre ensuring
the digestive system stays healthy, active and regular. Transit time in the
elderly is no different than for the younger population. Good sources of fibre
include fruits, dark leafy vegetables, grains and legumes.
Fluid
Some elderly people may have a fading sense of thirst which can lead to dehydration.
Dehydration can cause mental confusion, headaches and irritability and so it
is important that fluid intake is checked. Recommendations are for a minimum
6-8 glasses of water or liquids per day. For those concerned about nocturnal
incontinence, extra fluids can be taken earlier in the day. Aim to eat a varied
wholefood diet and choose foods from the following food groups on a daily basis
Cereals
Barley, rice, wheat (bread, pasta), oats, shredded wheat, millet, corn, bulgur,
cous cous
Pulses
Beans, peas, lentils (cooked or sprouted)
Nuts & Seeds
All types of nuts, nut butters (peanut butter, cashew nut butter, etc), pumpkin,
sunflower and sesame seeds and tahini (sesame seed spread). Also, sprouted seeds
such as alfalfa and mustard.
Vegetables (cooked and/or raw)
Deep yellow & dark green leafy vegetables including carrots, green peppers,
broccoli, spinach, endive and kale. Other vegetables include bean sprouts, potatoes,
tomatoes, lettuce, cabbage, sweetcorn, celery, onions, cucumbers, beetroot,
marrows, courgettes and cauliflower
Fruits(fresh, dried & tinned)
Bananas, oranges, tangerines, grapefruit, apples, mangoes, cherries, grapes,
apricots, pear, paw paws, kiwis, berries, currants, lemons and plums.
Some Vegan Sources of Key Nutrients
Protein
Whole grains (e.g. whole wheat flour and bread, brown rice), nuts (e.g. hazels,
cashews, brazils, almonds, cob nuts), seeds (sunflower, sesame, pumpkin), pulses
(e.g. peas, beans, lentils), soya flour, soya milk, tofu.
Carbohydrate
Whole grains (e.g. wheat, oats, barley, rice), whole wheat bread, pasta and
other flour products, lentils, beans, potatoes, dried and fresh fruit.
Fats
Nuts and seeds, nut and seed oils, vegan margarine, avocados. Two polyunsaturated
fatty acids not made by the body are the essential fatty acids linoleic acid
(omega 6 group) and alpha linolenic acid (omega 3 group). Good sources of these
fatty acids include:
Linoleic acid - safflower, sunflower, corn, evening primrose & soya oils
Alpha-linolenic acid - linseed, pumpkin seed, walnut, soya & rapeseed oils
Vitamins
A Carrots, spinach, pumpkins, tomatoes, dark green leafy vegetables, vegan margarines
B Nuts, whole grains, oats, muesli, pulses, yeast extract (e.g. Marmite), leafy
green vegetables, potatoes, mushrooms and dried fruit
B12 Fortified yeast extracts (e.g. Marmite) and soya milks (e.g. Plamil), vegan
margarines, packeted 'veggie burger' mixes, some cereals (e.g.Kellogg's Fruit
& Fibre, Frosties, Common Sense Oat Bran Flakes). Possibly: fermented foods
(e.g. tamari, miso and tempeh, sea vegetables (e.g. hijiki, wakame and spirulina).
C Citrus fruits (e.g. oranges, lemons, grapefruit), red and blackcurrants, berries,
green vegetables and potatoes
D Sunlight, some soya milks (e.g. Plamil) and vegan margarines
E Nuts, seeds, whole grains and flours, vegetable oils
Folate Wheatgerm, raw or lightly-cooked green leafy vegetables (e.g. watercress,
broccoli, spinach), yeast, yeast extracts, nuts, peas, runner beans, oranges,
dates, avocados, whole grains.
Minerals
Calcium Molasses, seeds, nuts, carob, pulses, miso (fermented soya bean curd),
parsley, figs (dried), sea vegetables, grains, fortified soya milk (several
varieties are fortified with calcium)
Iron Seeds, nuts, pulses, miso, grains, dried fruit, molasses, sea vegetables,
parsley, green leafy vegetables, using cast-iron cookware
Zinc Wheatgerm, whole grains, nuts, pulses, tofu, soya protein, miso, peas,
parsley, bean sprouts
Exercise and Lifestyle
Exercise is important to improve/maintain strength, suppleness, balance, stamina
and memory. It helps protect against heart disease, osteoporosis and many other
chronic conditions. Try and mix aerobic exercise - e.g. walking and swimming,
with simple activities that strengthen muscle - e.g. lifting and carrying. As
we age we lose important muscle tissue and muscle strength. Research shows it
is never too late to rebuild and strengthen muscle with the right kind of activity
and exercise. Muscle mass also determines our basal metabolism which directly
affects the appetite. More muscle means a heartier appetite which translates
into more nutrients for our bodies (5).
Research shows without doubt that good nutrition together with an active lifestyle,
can have a beneficial effect on the health of almost all older people and is
the best way to retard and even reverse the process of ageing.
Heart disease is the UK's number one health concern and ageing makes us even
more susceptible, partly because our cholesterol count and blood pressure tend
to increase. Eating healthily can reduce the risk. Good heart-healthy choices
include oats and other wholegrains, dried peas, beans and lentils.
Medical Problems
The above information is only relevant to relatively healthy individuals; nutritional
requirements will be altered by disease and therapeutic drugs. The Vegan Society
is not able to deal with medical problems. If you have a health problem, we
suggest you contact your local GP or request a copy of our Healthcare Professionals
list which contains a list of GPs and alternative practitioners who you can
contact who are sympathetic to the vegan diet and lifestyle.
References
(1) Department of Health Dietary Reference Values for Food Energy and Nutrients
for the UK. Report on health and social subjects No 41. London HMSO 1991.
(2) Langley G (1995) Vegan Nutrition.
(3) Thomas B (1994) Manual of Dietetic Practice 2nd edition Black Well Scientific
Publications Elderly people 287-297.
(4) Bunker VW, Clayton BE (1989) Research review: Studies in the nutrition of
elderly people with particular reference to essential trace elements. Age and
Ageing 18, 422-9.
(5) Nutrition and Elderly People (1992) National Dairy Council Nutrition Service
General guidelines for the elderly population.