Functional foods have long been linked with improvements in health and wellness as well as disease and condition prevention. They may consist of minimally processed, whole food or products which have been fortified with additional vitamins or nutrients.
As part of their health benefits, many foods contain ingredients such as probiotics, fiber and omega-3 fatty acids that enhance their nutritional profile.
1. Bioactive Compounds
Functional foods, also known as functional supplements, consist of minimally processed whole foods that have been fortified or enhanced with nutrients that could potentially benefit our health. When consumed regularly as part of a healthy diet plan.
Functional foods or ingredients are defined as functional if they have been shown to alter one or more physiological functions within the body when eaten in amounts consistent with healthy eating patterns, for instance chamomile and valerian found in cereal designed to promote sleep; echinacea in juice or granola products and prebiotic oligosaccharides found in purple potatoes as examples of such food items.
However, many experts caution that over reliance on functional foods and drinks could lead to an unhealthy diet overall. Instead, they advise an eating style focused on whole fruits and vegetables, lean protein foods, low-fat or fat-free dairy as healthy choices.
2. Whole Foods
A healthy whole foods diet consists of natural, unprocessed foods like fruits, vegetables, lean meats, dairy, nuts and seeds – plus whole grains and limited processed foods if possible – that promote immune health while supporting proper growth and development. This eating plan may even be supplemented with some processed items as needed to meet this goal.
Functional foods consist of whole, nutrient-rich foods as well as fortified products enriched with vitamins or other supplements – for instance oats fortified with beta glucan to reduce cholesterol, or probiotic yogurt with probiotic strains like lactobacilli. You’ll find many of these products at your local grocery store – margarine with added phytosterols to granola with added melatonin; just remember to consume these in moderation to avoid disrupting absorption of key vitamins or lead to digestive issues like bloating or gas!
3. Probiotics
Probiotics are living microorganisms that restore or increase beneficial bacteria in your gut. You can find probiotics naturally in fermented food or supplement form; popular varieties are members of Lactobacillus acidophilus and Bifidobacterium genera such as L acidophilus; they typically come in capsule, powder or liquid forms for convenient consumption.
Probiotics may help alleviate symptoms of constipation and IBS while strengthening your immune system – studies even suggest certain probiotic strains could reduce depression and anxiety!
Functional foods are typically fortified or enhanced with vitamins, minerals, probiotics or fiber, making them healthful when consumed in certain amounts or frequencies (2). Their origin can be found in Japan.
4. Nutrients
Nutrients are essential components of our bodies and can be found in foods like fruits, vegetables, fatty fish, nuts and seeds. These essential elements provide energy (Calories) needed for normal body functioning as well as nutrients that support overall wellbeing.
Functional foods and food components have been extensively examined for their ability to enhance human health and well-being as well as to reduce disease risks and management. Most often, these ingredients work synergistically or additively together in order to achieve biological effects.
However, while functional foods may improve your health, not everything you find on grocery store shelves is necessarily healthy. For instance, cereal that claims to aid sleep might include valerian and chamomile compounds but is still high in sugar and saturated fat content – it is wise to pay attention to both Nutrition Facts labels and ingredient lists when making wise choices.
5. Fiber
With so many functional foods and drinks on the market (chocolate with added chamomile and valerian to promote restful sleep, juice with echinacea to enhance immunity), it can be easy to become overwhelmed by all of the hype. A diet rich in whole foods such as berries and legumes that is supplemented with essential vitamins and minerals provides one of the best means of protection against chronic disease development and condition progression.
Food serves many functions in our bodies; protein for muscle repair, carbohydrates for energy or vitamins and minerals to promote overall wellness are just some of their many uses. When it comes to fiber consumption, studies published in October 2020’s Nutrients suggests adding more of this nondigestible compound can improve digestive symptoms as well as decrease risks of heart disease, obesity, metabolic syndrome, mood disorders and colorectal cancer risk – according to research published therein. Be careful when increasing fiber consumption abruptly as this could cause cramping and gas.
