As diners take an integrative approach to health and nutrition, functional foods will become increasingly popular. But can these supposedly “healthy” products really offer what they promise?
Functional foods are defined as foods containing components with physiological effects that extend beyond nutrition. This could involve adding new nutrients that wouldn’t otherwise be present or eliminating harmful ingredients from its ingredients list.
Nutritional Benefits
Nutritious functional foods offer more benefits than simply providing calories and macronutrients. Some offer protection from chronic disease and condition development, while others promote immune system function or digestion improvement.
Functional foods have various definitions, but typically refer to any food or ingredient with additional physiologically active components beyond traditional nutrients such as vitamins (for instance vitamin C in citrus fruits that prevents scurvy or D in sardines that alleviate rickets) and minerals.
Functional foods, which include fruits, vegetables, whole grains, legumes and nuts as sources of nutrient-dense foods like fruits, vegetables, whole grains, legumes and nuts; omega-3 fatty acids which have been linked with reduced inflammation and improved brain function may also be found here. When consumed as part of a balanced diet these can serve as healthier alternatives to processed snack and beverage options; consulting a registered dietitian nutritionist may help find ways to incorporate more functional foods into meals and snacks.
Immune System Support
Consumption of immune-enhancing foods and supplements is vital to our wellbeing, providing vital nutrients such as Vitamin C, E, zinc, calcium, folate iron omega fatty acids selenium phytochemicals that boost our immunity against various diseases.
Nature provides the optimal source of immunity-enhancing nutrients, including fruits, vegetables, berries and nuts. Antioxidants present in these foods and their supplements help to protect cells against cell damage while simultaneously strengthening immunity (Esposito & Martini 2020).
Functional foods are defined as any food or food ingredient with added physiological health benefits that go beyond traditional nutritional value, including sardines for relieving scurvy and golden rice designed to increase iron and beta-carotene for reduced iron deficiency anemia and blindness globally. While functional foods should not replace healthy eating habits, their nutritional benefits should still be carefully considered when making decisions regarding healthy nutrition choices.
Weight Loss
As more consumers embrace preventive approaches to health, their food consumption habits have evolved from solely being fuel to also being an aid for weight loss and digestive health. Functional foods have become a buzzworthy trend that promises to relax or energise while aiding weight loss or supporting digestive wellbeing. Grocery stores now boast many items promising these health benefits that promise to make grocery trips worthwhile!
Functional food has been defined as any product that provides beneficial effects to humans beyond traditional nutritional needs, with an aim of health promotion and disease prevention (1).
Functional foods typically include those containing omega-3 fatty acids (salmon, sardines and mackerel), fiber and phytonutrients – such as berries such as strawberries, cranberries, raspberries and blueberries – along with low calories that include anthocyanin pigments that reduce inflammation, boost brain function and fight heart disease. Other examples are walnuts, chia seeds/flaxseeds/dark chocolate/cocoa/green tea.
Digestive Health
Functional foods contain fiber, probiotics and heart-healthy fats that may aid in digestive health as well as weight loss. This trend offers a link between food and medicine – these nutritious-rich products provide a bridge.
However, most experts agree on an evolving definition of functional foods: these are foods with additional health benefits over and beyond basic nutrition needs when consumed as part of a balanced diet on an ongoing basis. According to the Academy of Nutrition and Dietetics they also possess physiological effects within our bodies (Doyon & Labrecque 2008).
Foods considered functional require exceeding basic nutrition in terms of improving health and well-being or decreasing disease risks, going beyond basic nutrition alone. Research methods employed to identify and develop functional foods typically combine experimental, clinical and epidemiological research methods like cell experiments as well as human studies.
