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Protein is essential for maintaining muscle mass and strength, both of which naturally decline with age. Plant-based proteins such as tofu, soy, beans, lentils, and quinoa are excellent alternatives to meat and dairy. They provide the amino acids necessary for repairing tissue while also offering fibre, vitamins, and minerals absent from animal protein sources. For ageing adults, incorporating plant proteins can support muscle health, reduce inflammation, and lower the risk of chronic disease.
Soy-based foods like tofu, tempeh, and edamame are particularly beneficial. They contain isoflavones, compounds linked to improved bone density and heart health in older adults. Beans and lentils provide not only protein but also fibre that supports digestive health and blood sugar stability. For those concerned about meeting protein needs, combining different plant proteins throughout the day ensures adequate intake of all essential amino acids. A meal of lentil stew with whole grain bread, for example, delivers complete protein without excess saturated fat.
“Plant proteins provide not only essential amino acids but also additional health-promoting nutrients.” – British Dietetic Association
Plant-based proteins are a sustainable, health-promoting choice for ageing well. By reducing dependence on red and processed meats, they help lower disease risk while supporting strong muscles and bones. Regularly including tofu, soy, beans, and whole grains makes it possible to meet protein requirements in a balanced, nourishing way.