Doctors and nutritionists have affirmed that healthy aging can be achieved by paying more attention to diet. That is, eat better, age better.
However, more recent information has revealed that the aging benefits of eating healthy are even higher for females than males. But irrespective of your sex, we’ve put together up-to-date dietary information you need to age as gracefully as possible.

A recent study has confirmed the link between eating healthy and aging well. A study published in the American Journal of Clinical Nutrition has shown that eating more protein in midlife will shield an individual from aging complications.
However, the research also contained some new information that indicated that females will benefit more than males from eating more protein.

Healthier meals will produce a lower risk of cognitive decline, weakness, chronic diseases, and premature death in females than males, the research said.
The study’s author, Andres V. Ardisson Korat, DSc, a scientist and researcher from the Jean Mayer USDA Human Nutrition Research Center, confirmed this to reporters. He said that women will enjoy a more positive health status by increasing their protein diet.

The benefits of protein to the body have been well-known for centuries. Some of these are better physical mobility, healthy muscle status, and reduced likelihood of bone fractures.
But it wasn’t long ago that scientists discovered the role of this food type in improved aging. “Overall, protein intake was favorably associated with maintaining good physical function in older adulthood,” said Korat

To conclude that protein plays a crucial role in healthy aging, the researchers analyzed data from 48,762 females, whom they began collecting data from in the 1980s.
When the survey began, participants under the age of 60 answered questions about their protein intake. The study showed that only 7.6% met the criteria for healthy aging.

The scientists defined healthy aging as aging that comes with sound mental health and the absence of major chronic diseases. This category of diseases includes type 2 diabetes, heart attack, kidney failure, and cancer.
The research found something pretty interesting. Plant proteins delivered significantly higher aging benefits than the others. In fact, only a 3% increase in plant protein intake translated to 38% higher chances of entering the “healthy aging” group.

The scientists have advised that we zoom in on plant proteins. Korat revealed that the influence of protein intake in healthy older adults was “stronger for plant protein and was also significant with good mental status at older ages.”

Two of the most helpful plant protein sources are legumes and soy. A leading New Hampshire dietitian, Melissa Azzaro, RDN, has recently argued for both.
“Legumes are a good source of plant protein and also high in soluble fiber, which has benefits for cardiovascular and digestive health. Soy contains phytoestrogens and antioxidants that can protect bones and lower the risk for certain types of cancer,” she said.

To achieve healthy aging, you do not need to increase your plant protein consumption very much. A 3% increase is really all you require.
You do not also have to eliminate other food types from your diet or eliminate animal protein. Animal protein also contributes significantly to healthy aging. A 3% increase in general protein intake will result in a 5% higher chance of healthy aging.

Once you’ve secured the permission of your provider, increasing your intake of plant protein isn’t difficult. First, ascertain your daily protein consumption in grams, then calculate its 3% in grams and increase your consumption by that amount.
For example, if you have 60 grams of protein per day, add 1.8 grams (3%) to make it 61.8 grams. “With every calorie of protein added to the diet, something else needs to be switched out, such as refined carbs or unhealthy fat,” Kovat instructed.

Here are some serving sizes of plant proteins to help you add that 3%. Half a cup of Tofu gives about 10 grams of protein. A quarter cup of almonds gives 7.5 grams, and two tablespoons of Spirulina will provide around 8 grams of protein.
Half a cup of cooked Lentils delivers up to 9 grams of protein, while each cup of cooked Chickpeas will supply 14.5 grams.

Here’s some advice to give you more precision and variety in your plant protein consumption plan. Incorporate seeds and nuts such as walnuts, almonds, and chia seeds into your meals. Include legumes like black beans, chickpeas, and lentils.
Also, add whole grains like brown rice and oats and protein-rich vegetables like green peas and spinach. Don’t forget the plant-based dairy alternatives such as Soy Milk and Almond Milk.