Functional foods have grown increasingly popular with those looking to lower their risk for disease, offering essential nutrition such as omega-3 fatty acids or plant sterols.
However, following a balanced eating pattern which includes foods from each food group is the best way to meet your nutrient requirements and prevent chronic diseases.
Berries
Strawberries have long been recognized for their ability to protect against age and disease by providing vitamin C, antioxidants, phytochemicals like ellagic acid and ellagitannins, as well as supporting healthy pregnancy through their high folate content.
Garden-ready tomatoes are simple to cultivate in any environment with good soil drainage and abundant sunlight. Day-neutral varieties will produce flowers regardless of day length and fruit continuously throughout summer with three peaks in production.
Functional foods are foods to which specific nutrients and food components have been added for their physiological benefits (2). This category of food could help fill any gaps in an otherwise unhealthy diet by offering nutritious solutions.
Nuts
Nuts contain essential amino acids and phenolic compounds that act as antioxidants to fight off disease. Nuts also boost immune response and support cardiovascular health by raising HDL cholesterol levels while decreasing blood triglycerides.
Nut-rich diets have been linked with reduced risks of cardiovascular disease, high cholesterol and diabetes. Nuts also contain fiber which supports digestive health and helps protect against diverticulitis and stomach ulcers.
Seeds
Seeds are embryonic plant cells encased in protective outer covering, packed with essential nutrients such as healthy fats, protein and essential amino acids – not to mention phytosterols! Hemp seeds provide ample protein while providing omega-3 (alpha linolenic acid), which your body can turn into more beneficial omega EPA/DHA fats found in oily fish.
Seeds are a simple way to add fiber and increase nutrient intake in any diet, from salads and smoothies to chia seed pudding. Just be wary of their high phytic acid content which may bind minerals together and prevent absorption; to prevent this soaking or rinsing seeds first in water can help.
Herbs/Spices
Many culinary herbs and spices contain phytochemicals believed to protect against serious illnesses like cancer, heart disease and infections.
Foods commonly considered functional include tomatoes, olive oil and unrefined cereals – each boasting various nutritious components – however it’s difficult to discern how much of the health benefits come from nutrients as opposed to other sources like phytochemicals.
Functional foods and food bioactive compounds are currently being evaluated for their physiological benefits, such as protection from chronic disease development, improvement of health-related quality of life and improved treatment outcomes for various illnesses or conditions.
Omega-3 Fatty Acids
Fatty acids are essential nutrients your body cannot produce on its own. Omega-3 fatty acids – alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – play an integral part in keeping you alive and functioning optimally.
ALA, EPA and DHA are known as long-chain omega-3s because their chemical structures contain 18 or more carbon atoms. Omega-3 fatty acids receive their name due to the first double bond being located three carbons away from their methyl end; hence their designation in organic chemistry as either ann-3 or o-3 fatty acids.
The AREDS clinical trial showed that supplementing with EPA and DHA significantly lowers the risk for advanced AMD by slowing progression of central geographic atrophy and neovascular AMD [1] while also helping alleviate symptoms associated with dry eye, rheumatoid arthritis and other chronic diseases.
Tea
Functional foods cover an expansive spectrum of products, from minimally processed whole foods and fortified/enriched ones, to beverages. They’re typically promoted as providing additional health benefits that go beyond simple nutrition.
Functional foods science is rapidly progressing. It aims to enhance overall wellness while decreasing diet-related chronic diseases through proper nutrition. Food ingredients such as catechins, omega-3 fatty acids and probiotics have shown positive health effects in humans; more research must be conducted into how best to incorporate them into a healthy lifestyle. Nutrition educators can offer this information directly to consumers via evidence-based programs like Functional Foods for Life curriculum.
