Without even realizing it, your refrigerator and pantry likely contain many functional foods. Milks and juices often contain added calcium and vitamin D, cereals offer folate and iron content and margarines have added plant sterols.
Functional foods have been defined differently by various organizations; most agree, however, that they contain ingredients that go beyond basic nutrition.
Boosts Immune System
Foods that strengthen your immune system can help protect you from illness by fortifying its natural defence against bacteria, viruses and other pathogens. Examples of immune-enhancing foods are nuts (particularly pistachios), berries, oily fish, turmeric and kefir which contain healthy fats, proteins and essential vitamins like magnesium, iron, vitamin C zinc and E that work to keep the immune system operating optimally.
Functional foods may be natural or enhanced, yet are marketed to provide health benefits beyond what can be gained through traditional nutrition alone. For example, tomato lycopene and citrus fruit vitamin C both possess antioxidant properties known to boost immunity; however, in order to comply with European Union regulations legally valid claims must include ingredients which act synergistically within a food.
Reduces Inflammation
Diet is one of the cornerstones of overall health. However, many foods provide additional health benefits beyond providing nutrition – oatmeal being one such example – such as helping reduce cholesterol. Other examples may be vegetables and fruits with disease-fighting antioxidants or omega-3 fatty acids; also food products enriched with vitamins minerals or probiotics may be functional foods.
Functional food refers to processed food with health-promoting or disease-preventing effects in addition to its nutritional content, and was coined by Japanese researchers during the 1980s; since then it has gained wide recognition across countries including America.
However, according to the Academy of Nutrition and Dietetics reports that because there is no legal definition or claim for functional foods or claims made on them by the Food and Drug Administration (FDA), American consumers must rely on their own evaluation skills when shopping. When making their choice a functional food should focus on its Nutrition Facts label and ingredients list for evaluation; be wary of marketing schemes claiming low sodium/low fat but actually high in both.
Promotes Weight Loss
Functional foods, according to The Mayo Clinic, are minimally processed whole food or fortified enriched foods that claim to assist specific body functions while being nutritional. (1)
Some functional foods contain omega-3 fatty acids, which have been shown to reduce inflammation, increase brain function, and promote heart health. Others are rich in fiber which aids blood sugar control as well as prevent conditions like diabetes, obesity, heart disease and diverticulitis.
No matter whether a food is labeled functional, it is important to remember that no single food can solve all of your health issues. Even when adding probiotics, vitamin D or plant sterols into your diet plan, a balanced diet and regular physical activity remain key elements for overall good health. And keep in mind that functional food may contain additives which aren’t beneficial such as high levels of added sugar, sodium or saturated fat content – even though its label claims otherwise.
Boosts Brain Function
Your brain processes information at 268 miles per hour – faster than any Formula 1 race car! For it to operate optimally, however, your body requires an uninterrupted source of nutrients from healthy sources like food.
Salmon is packed with omega-3 fatty acids that are known to boost memory and lower the risk of Alzheimer’s disease, while mackerel and herring also contain benefits for brain health. Tomatoes contain lycopene – an incredible carotenoid that can cross over into the blood-brain barrier to support brain function – making this food choice particularly nutritious. You can find it in tomatoes, tomato sauces and pastes, watermelons and pink grapefruit as sources of this powerful carotenoid.
Quinoa contains complex carbohydrates, iron and B vitamins – essential components of brain health – while berries provide polyphenols that may help protect against oxidative stress that might contribute to cognitive decline. Seeds like pumpkin, sunflower and chia seeds contain an abundance of antioxidants and other nutrients essential for brain health; try mixing these seeds into salads or yogurt for an afternoon snack!
