Pectins for the cholesterol level

Pectins are ingredients of apples. They are a type of dietary fiber and bind bile acids, which the body needs to process fat. The liver therefore has to produce new bile acids - and for this it uses the body's cholesterol depot. The result: the level of harmful LDL cholesterol falls and the level of HDL cholesterol rises.

Omega 3 for a healthy heart

Vegetable oils from linseed or rapeseed, fatty fish such as salmon, herring or mackerel contain omega-3 fatty acids. These so-called essential fatty acids protect the blood vessels from plaque build-up when eating over 40 and can therefore prevent a heart attack. A US study found that frying fish destroys some of the omega-3 fatty acids. Steaming is better.

Vitamin B12 for a fit brain

Vitamin B12 is one of the substances that the body cannot produce itself and must therefore obtain from food. It plays a major role in brain function from the age of 40: a deficiency increases mental decline and even causes the brain to shrink. The vitamin is mainly found in animal products: Meat, shellfish, milk, cheese and eggs. Vegans should therefore take vitamin supplements as a precaution to prevent a deficiency.

Lactic acid for digestion

Lactic acid bacteria, which are abundant in yogurt, sauerkraut and bread drinks from the health food store, support the intestinal flora and are very important for digestion. They excrete substances that kill off pathogens and harmful bacteria. They also improve the absorption of calcium from the intestine. If it says "probiotic lactic acid bacteria" on the packaging, for example on yogurt, this means that it contains living microorganisms.

Soy protein for beautiful skin

From the age of 40, skin tension decreases because hormone production declines. Soy contains oestrogen-like substances. Experts recommend the following for the 40+ diet: drink a glass of soy milk every day to plump up the skin from the inside and improve skin density.

Folic acid for the metabolism

If the body has too little folic acid, the metabolism is disturbed. The Federal Institute for Risk Assessment recommends 400 micrograms a day. Folic acid is found in vegetables, egg yolk, wholemeal products and pulses.

Nutrition from 40 for strong bones

From the age of 40, bone loss sets in: the body loses around 0.5 percent of bone mass per year, and after the menopause it is even up to five percent. This is why the body needs more calcium in the diet from the age of 40. Feta cheese, dairy products, nuts, broccoli and cabbage provide this important mineral. However, in order for the calcium to reach the bones at all, we need vitamin D, which is formed in the skin when exposed to sunlight.