Increasing age requires eating nutritious foods.

Ultra-processed foods, especially processed meats, sweets, and sugary drinks, reduce the chances of healthy ageing.

A recent study has revealed that diets rich in fruits, vegetables, whole grains, nuts, legumes, and low-fat dairy products are fundamentally linked to good health, while sodium, sugary drinks, red meat, and processed meat were found to be harmful to health. The study’s findings were based on the dietary and health assessments of over 100,000 individuals.

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 The study focused on the connection between people’s diets and specific diseases, as well as how long they live. The researchers adopted a multidimensional approach, asking how diet influences a person’s ability to live well and enjoy a good quality of life as they age.

The research analysed data from a follow-up study involving health professionals and researchers, conducted on 105,000 individuals aged between 39 and 69.

The study evaluated the diets and long-term health outcomes of these men and women. Participants regularly completed dietary questionnaires, and researchers noted how well they adhered to eight healthy eating patterns. These included the Alternative Healthy Eating Index, the DASH diet (Dietary Approaches to Stop Hypertension), the Mediterranean diet, plant-based diets, and the Planetary Health Diet Index. Based on these, the experts drew their conclusions.

According to the results, each of these diets — which emphasise fruits, vegetables, whole grains, unsaturated fats, nuts, and legumes — proved to be highly beneficial to health, with those adhering to them enjoying a better quality of life.

The study also assessed the impact of diet on the health of both men and women. Similarly, certain foods derived from fish and dairy products were also found to be beneficial for health.

Researchers examined the participants’ consumption of ultra-processed foods, which are industrially produced and often contain artificial ingredients such as sugars, sodium, and unhealthy fats. The results showed that ultra-processed foods — especially processed meats, sweets, and sugary drinks — reduce the chances of healthy ageing.