Functional foods are rich in nutrients and have many powerful health benefits such as preventing diseases, nutritional deficiencies and promoting proper growth and development. But what exactly are functional foods? In this article we’ll be briefly discussing what functional food is and what we can benefit from them.
Functional food is developed, tested, and proven to be good for a person to target functions of the body, in addition to obtaining adequate nutritional effects in a way related to well-being and health or reducing the risk of illnesses.
Some types of functional food contain supplements or additional ingredients designed to improve health. Functional food is usually fortified with vitamins, minerals, probiotics or fiber. Some nutrient-filled food such as fruits, vegetables, nuts, seeds, and grains are also considered as functional foods. Functional foods, or also known as nutraceuticals are ingredients that provide health benefits and increase its nutritional value.
Functional food is classified into two categories, modified and conventional food:
Conventional
Conventional foods are what we call natural items that are rich in needed nutrients such as vitamins, minerals, antioxidants and healthy fats.
Examples of Conventional functional food:
- Fruits
Berries, kiwi, citrus, pears, peaches, apples, bananas
- Vegetables
Broccoli, cauliflower, spinach, zucchini, kale, carrots
- Nuts
Almonds, cashews, pistachios, macadamia nuts, pine nuts
- Seeds
Chia seeds, flax seeds, hemp seeds, pumpkin seeds
- Legumes
Black beans, soy beans, chickpeas, navy beans, lentils
- Whole grains
Oats, barley, buckwheat, brown rice, couscous
- Seafood
Salmon, sardines, tuna, anchovies, mackerel, cod
- Fermented foods
Tofu, tempeh, kombucha, kimchi, kefir, sauerkraut
- Herbs and spices
Turmeric, cinnamon, cardamom, ginger, cayenne pepper
- Beverages
Coffee, green tea, black tea
Modified
Modified functional foods are developed to add a boost of nutrition such as vitamins, minerals, probiotics or fiber to increase their health benefits.
Examples of Modified functional food:
- Fortified juices
- Fortified dairy products, such as milk and yogurt
- Fortified milk alternatives, such as almond, rice, coconut, and cashew milk
- Fortified grains, such as bread and pasta
- Fortified cereal and granola
- Fortified eggs
Benefits of Functional food
The role of each functional food is slightly different from one another; depending on the specific compounds it contains. Some will give you a boost in antioxidants while other functional food cannot. Some beneficial factors of functional food include but are not limited to the following:
- Balances cholesterol level and blood pressure, regulates heartbeat.
- Helps nutrient absorption.
- Supports intestinal health, thereby strengthening the immune system.
- Provides live microbial cultures, also known as probiotics.
- Provides “probiotics” that help feed probiotics.
- Helps build and maintain bone mass, such as by reducing acidity and helping alkalinize the body.
- Manages blood sugar levels, for example by providing fiber and anti-inflammatory compounds.
- Helps control weight and prevent obesity.
- Providing vitamin B, magnesium, and omega-3 fatty acids.
- Protects the brain from damage and supports cognitive/mental health.
- Supports detoxification and digestive system health.
- Provides ample antioxidants (such as lycopene, flavonoids, anthocyanins and polyphenols) to combat free radical damage.
- Reduces inflammation.
- Help prevent diseases, such as reducing the risk of cardiovascular diseases, neurological diseases, depression or cancer.
- Reduces bad bacteria and microorganisms.