A study by researchers at Loma Linda University Health has revealed that a pesco-vegetarian diet—a vegetarian diet that includes fish—offers the most significant protection against mortality, particularly for elderly individuals. This revelation comes at a time when more and more people are turning to plant-based diets for health benefits. However, the study sheds light on an important caveat: not all vegetarian diets provide the same advantages as we age.
The Study’s Findings on Mortality and Diet
This comprehensive study analyzed data from the Adventist Health Study-2 (AHS-2), which followed nearly 96,000 Seventh-day Adventists in the U.S. and Canada. The study tracked participants from the early 2000s through 2015, categorizing them into five dietary patterns: non-vegetarian, semi-vegetarian, pesco-vegetarian, lacto-ovo-vegetarian, and vegan. With over 88,000 subjects and roughly 12,500 deaths recorded during the study period, researchers were able to gain invaluable insights into how these various diets impact longevity.
The results were striking:
- Pesco-vegetarians showed an 18% lower risk of death compared to non-vegetarians.
- Lacto-ovo vegetarians, who consume dairy and eggs, demonstrated a 15% lower risk of death.
- Vegans, while benefiting from a reduced risk of death, saw only a less than 3% decrease, with male vegans faring better than their female counterparts.
- Overall, vegetarian diets reduced mortality by 12%, with the pesco-vegetarian diet providing the greatest protection for those entering old age.
Neurological Risks for Elderly Vegetarians
Interestingly, while the study highlighted the benefits of vegetarianism, it also raised concerns about potential risks for elderly vegetarians. Gary Fraser, MBCHB, PhD, the lead investigator, noted that strict vegetarians in their 80s faced a slightly higher risk of developing neurological conditions such as stroke, dementia, and Parkinson’s Disease. Fraser emphasized that while the overall risks were not substantial, they suggest the need for careful dietary consideration as people age.
Fraser’s findings suggest that, while vegetarian diets are protective in middle-aged individuals, this advantage may taper off in the very elderly. However, the inclusion of fish in a vegetarian diet—making it a pesco-vegetarian diet—appears to mitigate this neurological risk, offering continued benefits even into the later stages of life.
Why Fish Might Be the Key
So, why does adding fish to a vegetarian diet make such a difference? Fish, particularly fatty varieties like salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These essential fats have been shown to support brain health, reduce inflammation, and lower the risk of heart disease, all of which are critical in maintaining health and longevity, especially in older adults.
The study also supports the growing body of evidence that omega-3s are particularly beneficial in reducing the risk of neurological conditions, which may explain why pesco-vegetarians had better outcomes than their vegan or strict vegetarian counterparts.
Key Takeaways from the Study
- Pesco-vegetarian diets offer the most significant mortality risk reduction—particularly for the elderly.
- Strict vegetarian diets, while protective in middle-aged individuals, may not provide the same benefits for those in their 80s.
- Adding fish to a vegetarian diet could help protect against neurological conditions like stroke and dementia, making it a better option for aging individuals.
As Dr. Fraser pointed out, “These increased risks of neurological conditions among vegetarians in their 80s weren’t huge, but something is going on there that we shouldn’t ignore if we wish the vegetarian advantage to continue for all vegetarians in their later years.”
Supporting Data and Future Research
The study, published in The American Journal of Clinical Nutrition, offers some of the most compelling evidence to date regarding the benefits of a plant-based diet. It also opens the door for more research into the nuanced differences between various forms of vegetarianism. As more people adopt plant-based lifestyles, understanding the long-term impacts of these diets, particularly for older adults, will become increasingly important.
Support for the study was provided by Loma Linda University Health’s Research Affairs department, with initial cohort funding from the National Cancer Institute and the World Cancer Research Fund.
In conclusion, if you’re looking to optimize your health and longevity, especially as you age, adopting a pesco-vegetarian diet may be your best bet. Not only does it provide the protective benefits of a plant-based diet, but it also adds the crucial brain-boosting elements of fish, making it the ideal diet for maintaining health well into your 80s and beyond.
