World Health Day 2025: how a plant-based diet supports health during all stages of life

Today, 7 April, is World Health Day. Every year, the World Health Organization uses the day to kick off a year-long campaign. In 2025, it’s all about Healthy Beginnings, Hopeful Futures: a programme that urges governments and healthcare providers to prioritise women’s long-term health. Giving every child the best possible start in life means looking at the bigger picture: ensuring access to good nutrition, strong healthcare systems, and healthier choices for all. The food that we choose to eat – and feed our children with – is central to that, shaping not just individual well-being but also long-term public health.

At ProVeg, health is one of our five key reasons for making the move to plant-based diets. Even small changes – like adding a couple of plant-based meals each week – can have a lasting impact on your health. A diet that is rich in plant-based foods can help to prevent chronic diseases and support health during every stage of life.

The good news is that you don’t have to go all in! Simply incorporating more plant-based foods into your routine – at your own pace – can make a big difference to your health, your children’s health, and the well-being of future generations.

How a plant-based diet supports health at every age

Early years and childhood

The foundation for lifelong health starts in childhood. A well-balanced and carefully planned plant-based diet can support healthy growth and development. However, for children following a fully plant-based diet, vitamin B12 is essential, while vitamin D supplements might be needed for those who live in the Northern Hemisphere. Additionally, if your child is following a plant-based diet, you should consider fortified foods with calcium, iron, and iodine in order to meet nutritional needs and support cognitive and physical development. Studies suggest that children who eat more plant-based foods may have a lower risk of obesity as well as improved long-term heart health. For more information, see our article on plant-based diets for children.^{1 2}

Adulthood

While the risk of chronic diseases increases as we get older, diet can play a key role in their prevention. A plant-based diet has been linked to lowering the risk for heart disease, type 2 diabetes, and high blood pressure, as well as supporting gut health and helping to maintain a healthy weight.^{3 4 5 6 7}

Later life

A diet rich in fruits, vegetables, legumes, nuts, and whole grains can support brain health and reduce the risk of cognitive decline.⁸ Many plant-based foods are dense with antioxidants and can thus help to fight inflammation, while plant-based protein sources can support muscle strength and overall vitality as we age, particularly when combined with regular exercise and physical activity.⁹

Key health benefits of a plant-based diet

A plant-based diet is packed with nutrients that can support long-term health. Here’s how eating more plants can help you to live a longer and healthier life:

• Heart health
  Eating more plant-based foods has been shown to lower the risk of heart disease and reduce high blood pressure. Research suggests that plant-based diets can cut the risk of coronary heart disease by up to 40% and help to prevent atherosclerosis – the buildup of fatty deposits in arteries. Diets that are rich in fibre, healthy fats from nuts and seeds, and whole plant foods can also support healthy cholesterol levels, thus further reducing cardiovascular risk.^{10 11 12 13}
• Gut health and digestion
  Fibre is essential for good digestion, and plant-based diets provide plenty of it. A diverse, plant-rich diet can support gut health, which plays a key role in overall well-being.^{14 15}
• Lower risk of type 2 diabetes
  Studies suggest that a plant-based diet can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. Whole plant foods help to regulate blood sugar levels and promote better metabolic health.^{16 17 18}
• Reduced inflammation
  Chronic inflammation is linked to many diseases, from arthritis to heart disease, and can contribute to long-term health problems. Research suggests that diets that are high in animal-based protein, particularly from meat and dairy, can promote inflammation, while plant-based foods are naturally rich in anti-inflammatory compounds. A diet that is focused on whole plant-based foods provides essential vitamins, minerals, fibre, and antioxidants that help to regulate immune responses and reduce the risk of inflammation-related diseases.
  Omega-3 fatty acids from flaxseeds, chia seeds, walnuts, and algae-based supplements also play a key role in reducing inflammation and supporting brain and heart health. By choosing more plant-based foods, you can support your overall health and potentially lower the risk of conditions linked to chronic inflammation.^{19 20 21}
• Longevity and healthy ageing
  Some of the world’s longest-living populations follow mostly plant-based diets, and scientific research similarly suggests that diet plays a crucial role in maintaining our health as we age. A balanced plant-based diet that is rich in whole grains, legumes, nuts, fruits, and vegetables provides essential nutrients that support overall well-being and may help reduce the risk of age-related diseases.
  The antioxidants and anti-inflammatory compounds found in plant-based foods can help protect against cell damage, while fibre-rich diets contribute to improved gut health and metabolic function. A plant-based diet can help you to live longer and keep you healthy and in good physical condition in your later years, particularly when combined with exercise and physical activity.

How to start making the change

Switching to a fully plant-based diet doesn’t have to feel overwhelming – don’t think that you need to change everything overnight. Small, gradual changes can have a big impact on your health and your habits. Here are a few easy ways to get started:

• Try a plant-based meal once a week: Start with a simple swap like replacing a meat-based stew with lentil soup or swapping the chicken in a stir-fry with veggies or plant-based protein.
• Explore plant-based protein sources: Beans, lentils, tofu, and quinoa are all great alternatives to animal-based protein.
• Add more whole foods: Focus on eating more fruits, vegetables, nuts, seeds, and whole grains.
• Make easy swaps: Choose plant-based milk instead of dairy, or try a veggie burger instead of beef.
• Find recipes you love: Check out the huge selection of recipes on our website for simple, delicious plant-based dishes.
• Take the Veggie Challenge: Sign up for the Veggie Challenge and receive daily tips and meal plans, along with customised support to help you eat more plant-based foods.
• Prioritise vitamin B12: If you decide to go fully plant-based, taking a vitamin B12 supplement is essential in order to avoid deficiency and support brain and nerve health.

What a well-planned plant-based diet looks like

The ‘food plate’ is endorsed by various nutrition societies and national governments and provides a simple guide to making healthy food choices. The composition of the food plate corresponds to current scientific knowledge regarding the health effects of what we eat and drink. In this article, we present the plant-based food plate from ProVeg.

It’s never too late to start

It’s never too late to start – or too early – to make the move to plant-based eating. Giving young children a nutritious start in life lays the foundation for lifelong health, while introducing more plant-based foods at any stage in life can support well-being. Whether you’re making a small shift or a bigger commitment, every meal is an opportunity to nourish your body and invest in a healthier future – for yourself and future generations.

So, why not start with one simple change this World Health Day? Try a plant-based meal, experiment with new ingredients, or take the first step towards a more sustainable and healthy way of eating. However you begin, every time you choose a plant-based meal you’re making a positive impact on your own health and that of the planet.

For more tips, resources, and support – including our Veggie Challenge – visit the Living section of our website.

Simon Middleton

Senior Writer

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