Functional foods encompass a wide range of minimally processed, whole and fortified foods with special health-related claims and substances that alter physiological functions beyond basic nutrition.
Many healthy foods, like pomegranate juice, kale and probiotic yogurt are described as functional; however, not all claims made by such products can be scientifically supported.
1. Fiber
COVID-19 pandemic led consumers to prioritize increasing immunity in their choices of foods and beverages, creating an unprecedented shift in consumer priorities – driving sales of functional foods.
Functional foods can be broadly defined as processed food products containing substances “beyond basic nutrition.” They typically consist of minimally-processed and whole food items as well as fortified, enriched or enhanced products.
New fiber ingredients are helping food and beverage manufacturers meet consumer demands for immune-boosting functionality without compromising flavor, texture, or mouthfeel. These innovations provide numerous nutritional and health benefits such as gut microbiome support and managing glycaemia and cholesterol.
2. Antioxidants
Antioxidants help cells resist damage caused by free radicals, such as free radicals produced by free radical-generating processes in our bodies and outside sources like pollution or environmental factors that produce free radicals – leading to chronic illnesses such as heart disease, cancer, respiratory illness and arthritis as well as immune deficiencies. While your body produces its own antioxidants naturally, food sources like flavonoids, vitamin C & E as well as coenzyme Q10 from plant foods like green tea or turmeric provide additional sources of these powerful anti-oxidants – alongside producing its own production naturally!
Functional food can be loosely defined; some definitions include substances with positive health impacts “beyond basic nutrition”. Cooking may make certain antioxidants more available – for instance lycopene in tomatoes – while fat-rich meals help ensure absorption.
3. Nutrients
Functional foods provide additional health benefits beyond fulfilling basic dietary needs. These may contain nutrients naturally present or created through processing such as adding vitamins and minerals; or fortified or enriched foods containing biologically active compounds used to promote early development and growth, protect against oxidative stress, regulate metabolic processes and enhance cardiovascular and gastrointestinal functioning or cognitive performance.
Functional foods have been defined and approved differently across nations, yet most definitions and approval systems agree on two major aspects. First, they must contain health claims backed up with scientific data, while also being consumed as part of an overall healthy diet plan regularly. Furthermore, many use the term interchangeably with “nutraceuticals”, meaning products made from whole food sources sold as supplements.
4. Omega-3 fatty acids
Omega-3 fatty acids (ALA, DHA and EPA) have become increasingly prominent in news headlines due to their heart health benefits and other disease prevention and wellness effects. Omega-3 fats differ from saturated and monounsaturated fats by virtue of having double bonds within their carbon chains which make up the carbon chains forming their structure.
Your body cannot produce omega-3 fatty acids on its own; thus, they must come from food or supplement sources. Recent research indicates a link between increased intakes of omega-3s (EPA and DHA specifically) and lower risks for cardiovascular diseases and related mortality.
5. Vitamins
Vitamins are organic molecules (or groups of closely related molecules, known as vitamers) essential to most organisms for normal metabolic function. Since they cannot be synthesized by the body themselves, vitamins must be consumed through food sources in order for an organism to receive these essential nutrients.
Functional foods are traditional foods with additional essential nutrients or food components added that address specific physiological functions. For example, after iron-fortified wheat flour was introduced in Jordan, iron deficiency anemia rates declined significantly.
Functional foods typically refer to plant-based sources like berries, vegetables and herbs or animal sources like fish or organ meats; however, their definition has since expanded to encompass fortified and enriched products as well.
6. Minerals
Minerals are inorganic nutrients essential for normal bodily functioning and growth, including proper functioning of the immune system and regulation of inflammation. A balanced diet often provides adequate amounts of minerals; however, at-risk groups may require supplementation as necessary.
Natural, whole food ingredients loaded with essential vitamins, minerals and antioxidants such as fruits and vegetables, heart-healthy fats and probiotics are often considered functional foods. But how these foods are prepared has an impactful influence on their nutritional impact. Boiling or peeling may destroy many essential vitamins.
7. Protein
Though protein is integral to our health, the science surrounding functional foods remains relatively young. While their definition remains vague, a popular one suggests they contain substances with benefits beyond basic nutrition.
Nutritious foods like fruits, veggies, nuts and whole grains are considered functional food sources, while fortified products containing calcium or Vitamin D or plant stanols known to reduce cholesterol levels are also seen as functional foods.
Add functional foods into your diet in moderation and substitute less healthy options with them, remembering that a balanced diet is the key to disease prevention and optimal health.
