Eat healthily is a top priority for many Americans. But adding probiotics, reishi mushrooms and other “functional” ingredients to smoothie bowls or juice bars doesn’t guarantee it’s beneficial, according to experts.
Functional foods are natural or processed food products enriched or fortified with components to provide additional health benefits beyond basic nutrition needs.
Vitamins and Minerals
All food is functional in some way; providing energy and essential nutrients. With increased awareness among health-minded populations and advances in scientific research and technology, the 1990s saw the advent of “functional foods.” These are foods or ingredients which offer health benefits beyond basic nutrition such as reducing risk for chronic conditions or conditions, improving function or performance or protecting against oxidative damage.
Your diet could contain functional foods without even realizing it! Nutrit-rich whole foods like wild salmon, dark green vegetables, nuts and fortified beverages or foods (fortification adding nutrients that do not naturally occur into food sources like iron-fortified cereal or table salt enriched with potassium) could all qualify as functional food choices.
In general, fortified and enriched foods should not replace a balanced diet; rather, they should supplement it. Folic acid may reduce neural tube defects while calcium-fortified milk helps protect against osteoporosis. According to the American Dietetic Association, fortified and enriched foods should be eaten alongside balanced meals rather than replacing it altogether.
Omega-3 Fatty Acids
Omega-3 fatty acids (omega-3s) are polyunsaturated fats with multiple essential functions in your body. Since your body does not produce them on its own, omega-3s must come from food or nutritional supplements in order to fulfill their essential functions.
Unsaturated fats can be further divided into monounsaturated and polyunsaturated varieties based on the number of carbon atoms they contain and double bond count; their “n-x” designation denotes their double bond location within molecules; for instance, 18 carbon atoms with three double bonds is considered an “n-3 fatty acid”, while two such bonds could make an “n-6 fatty acid”.
Omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), with the latter two typically found in plant oils like flaxseed oil while EPA and DHA can typically be found in fish or algae sources. Functional medicine practitioners utilize lab testing to assess an individual’s omega-3 levels to better tailor dietary and supplement recommendations according to disease risk assessment.
Antioxidants
Antioxidants are naturally-occurring compounds found in food that work to combat oxidative stress and protect the body against diseases, such as heart disease, certain cancers and age-related ailments like Alzheimer’s and Parkinson’s. Antioxidant-rich foods include fruits and vegetables, tea, coffee and dark chocolate – their phenolic compounds act as powerful free radical-neutralizing antioxidants to neutralize free radicals created by normal cell metabolism that could damage cells over time.
Dieting to increase antioxidant intake requires eating a variety of food groups, such as fruits and vegetables, berries, dark chocolate, green tea and herbs and spices. Be wary of too much added sugar found in sweetened dairy products or condiments, beverages with added sugar or sweetened condiments.
Functional food refers to any natural whole food, food whose composition has been modified through adding or subtracting certain components, or food altered to have specific benefits as expected from daily dietary consumption (1).
Fiber
Functional foods can be found in numerous natural sources, including fruits, vegetables, nuts and seeds. Furthermore, functional foods can also be found in minimally processed forms with lots of essential nutrients – for instance soluble fiber from oatmeal; plant stanols that reduce cholesterol; antioxidant-rich blueberries; as well as in foods fortified with vitamins, minerals and probiotics.
The surge of health-promoting foods reflects an increased interest among consumers. Furthermore, trends in population demographics and socio-economic changes demonstrate an increasing need for such foods to prevent disease and support overall well-being.
As many of these foods contain health-promoting benefits, remember to consume a nutritious diet comprised of whole, nutrient-rich foods. When an item boasts health-related claims, read through its Nutrition Facts label to assess if it fits with your lifestyle (1)
