Eating a vegetarian diet for eight weeks reduces biological age. Know how to follow a vegetarian diet

Chronological age is the number of years a person has spent alive. However, biological age is how old your cells are. Every person ages at different rates depending on several factors. According to a new study published in the journal, going vegan for eight weeks reduces biological age. For eight weeks, researchers followed 21 pairs of adult identical twins. Half of each pair ate an omnivorous diet, including meat, eggs and dairy, while the others ate a vegan diet, reports PTI. On average, participants were 40 years old and their body mass index (BMI) was in the overweight category. About 77 per cent of the group were women.

What can we eat in a vegetarian diet?

A vegetarian diet is based on eating plants and plant-based foods. The diet consists mainly of fruits, vegetables, grains, legumes and nuts. Vegans do not eat foods that come from animals, which includes not only meat but also dairy products and eggs.

Incredible results of eating a vegetarian diet

After eight weeks, researchers observed ‘younger’ hearts, livers, inflammation and metabolic systems in participants who ate a vegan diet. These changes were not seen in those who ate an omnivorous diet.
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On average, individuals on a vegetarian diet lost two kilograms more than those on an omnivorous diet. The results suggest that weight loss may have contributed to the lower biological age in the vegetarian group, the researchers said.

How to Follow a Healthy Vegan Diet

To reap the benefits of a vegan diet, it is important not only to give up certain foods but also to choose healthy vegan foods. The National Health Service (NHS) UK has shared some simple tips on healthy eating as a vegan that everyone can follow:

1. Foods you should eat

Eat at least 5 servings of a variety of fruit and vegetables each day. Include potatoes, bread, rice, pasta or other starchy carbohydrates in your meals. Choose whole grains as much as possible. Eat beans, lentils and other proteins.

2. Fortified foods to avoid deficiencies

Have some fortified dairy alternatives, such as low-fat and low-sugar soy drinks and yogurt. Take fortified foods or supplements that contain nutrients such as vitamin D, vitamin B12, iodine, selenium, calcium, and iron.
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3. Choose healthy fats

Eat nuts and seeds rich in omega-3 fatty acids every day. Choose unsaturated oils and spreads, and eat these in moderation.

4. Hydrate

Drink plenty of water and other healthy fluids. Drink about 6 to 8 cups or glasses of water a day.

5. Limit your intake of unhealthy foods

If you eat foods and drinks that are high in fat, salt, or sugar, make sure you eat them less often and in smaller amounts.

Comment: Health experts say vegetarian diets can be deficient in micronutrients, with harmful effects often taking years to show. Long-term studies on vegetarians have also found an adverse effect on bone density, which may be due to lower calcium and protein intake.

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Disclaimer: This content including advice provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.