7 functional foods you should have

What are functional foods? A modified food that claims to improve health or well-being by providing benefit beyond that of the traditional nutrients it contains. Functional foods may include such items as cereals, breads and beverages that are fortified with vitamins, some herbs and nutraceuticals. A functional food is a food given an additional function (often one related to health-promotion or disease prevention) by adding new ingredient or more of existing ingredients.

Fortified foods are considered functional, as they have vitamins and minerals added to them in order to prevent diseases. Vitamin D is added to milk, as it helps with calcium absorption, which is vital in the prevention of rickets and osteoporosis. An example is orange juice that’s been fortified with calcium for bone health.

KEY POINTS

• Functional foods deliver additional or enhanced benefits over and above their basic nutritional value.
   
• The term ‘functional foods’ can be viewed as encompassing a very broad range of products.
   
• Some functional foods are generated around a particular functional ingredient, for example, foods containing probiotics, prebiotics or plant stanols and sterols.
   
• Other functional foods or drinks can be foods fortified with a nutrient that would not usually be present to any great extent (e.g. folic acid fortified bread or breakfast cereals).
   
• Functional foods and drinks may provide benefits in health terms, but should not be seen as an alternative to a varied and balanced diet and a healthy lifestyle.

FUNCTIONAL FOODS INCLUDE...

• Modified foods such as yogurt, cereals and orange juice.
   
• Medical foods such as special formulations of foods and beverages for certain health conditions.
   
• Conventional foods such as oats and green leafy vegetables.
   
• Foods for special dietary use such as infant formula and hypoallergenic foods.

EXAMPLES...

PROBIOTICS

• Functional components: Live micro-organisms mostly bacteria, good bacteria, typically lactobacillus.
   
• What they do: Beneficial to intestinal health, support gastrointestinal (GI) health.
   
• Foods: Yogurt supplemented with probiotics.

OMEGA-3 ENRICHED EGGS

• Functional components: Omega-3 fatty acids (DHA).
   
• What they do: Lower triglycerides, cholesterol, and reduce the risk for coronary heart disease.
   
• Foods: Whole eggs in the carton, labeled DHA/ Omega-3-enriched.

OATMEAL

• Functional components: ß-glucan and phytochemicals called saponins
   
• What they do: Lower cholesterol levels and blood pressure.
   
• Foods: Whole oats, oatmeal, whole-oat bread, other whole-oat products.

FATTY FISH

• Functional components: Omega-3 fatty acids (DHA and EPA).
   
• What they do: Reduce triglycerides, reduce coronary heart disease.
   
• Foods: Salmon, Tuna, Striped Bass, Halibut, Sardines, Trout and Flounder.

SOY

• Functional components: Phytochemicals such as isoflavones and genistein, and soy protein.
   
• What they do: Reduce total and LDL cholesterol.
   
• Foods: soybeans, tofu and soynuts.

TOMATOES

• Functional component: The phytochemical lycopene.
   
• What they do: The strongest evidence exists for lycopene’s role in the reduction of prostate cancer.
   
• Foods: Whole fresh tomatoes, crushed tomatoes, diced tomatoes, tomato paste, tomato soup (low-salt and sugar).

LEAFY GREENS

• Functional components: Phytochemicals such as carotenoids, sulforaphanes, apigenin and lutein/ zeaxanthin.
   
• What they do: Carotenoids block carcinogens from entering cells (cancer protective), sulforaphanes and apigenin provide heart protection, lutein reduces blindness in the elderly, and zeaxanthin enhances immune function.
   
• Foods: Spinach, kale, collard greens, broccoli and other leafy greens.