Food as medicine has increasingly captured people’s imagination, as evidenced by magazine articles and grocery store aisles filled with products claiming to reduce cholesterol or prevent cancer. Such foods, known as functional foods, typically include plant sterols or omega-3 fatty acids as beneficial ingredients that could have beneficial properties.
Functional foods differ from regular food in that they provide energy and essential nutrients necessary for survival, but feature special components which have physiological benefits, such as the lycopene found in tomatoes or phytochemicals found in some fruits and vegetables.
Vitamins
Vitamins are vital components for human health. According to the Academy of Nutrition and Dietetics, functional foods and dietary supplements should be combined together for specific goals such as pregnancy (folic acid vitamins), bone strength postmenopausally (calcium and Vitamin D supplements) or cardiovascular wellness (vitamin E supplements).
Functional foods are nutrient-rich whole foods with minimal processing that have been supplemented or fortified with essential vitamins, minerals, or other ingredients to increase their nutritional value. Examples include fruit, vegetables, whole grains and beverages fortified with calcium and Vitamin D – for instance orange juice!
Functional foods have no specific definition from the Food and Drug Administration (FDA), however they can be defined as conventional or modified food that contain naturally occurring components which offer health-promoting properties, or contain health-promoting additives added during production.
Minerals
Minerals are inorganic nutrients essential to everyday body functioning, such as supporting strong bones and nerve function. You can find minerals in many foods including nuts, dark leafy vegetables, beans and seeds, low-fat dairy and whole grains.
As various compounds work synergistically to influence physiological processes in the body, eating a wide variety of nourishing food will be the most beneficial in terms of achieving health benefits. Avoiding highly processed food will leave more space in your diet for whole and nutrient-rich options.
Functional foods have yet to be studied extensively, and so any claims about health benefits need further investigation. Food manufacturers may try and make health claims about functional food, but before making your purchase make sure you carefully read through both Nutrition Facts labels and ingredient lists to determine their legitimacy.
Omega-3 Fatty Acids
Omega-3 polyunsaturated fats (also referred to as n-3 or omega-3) are essential fatty acids produced in our bodies but must be obtained through food sources such as fish and plant oils such as walnuts, flax seeds and leafy green vegetables.
Studies have linked dietary omega-3 intakes with reduced risk for cardiovascular disease and its risk factors, as well as to reduced erythrocyte omega-3 levels (EPA + DHA), which in turn are inversely correlated to blood pressure and triglycerides levels.
Higher EPA + DHA intakes have also been linked with improved cognitive function as evidenced by the Women’s Health Initiative Memory Study and lower risks for Alzheimer’s disease and related dementias, according to several cohort and randomized controlled trial (RCT) studies. Furthermore, several population-based and case-control studies have found an association between high levels of circulating EPA/DHA or omega-3 consumption and an increase in advanced age-related macular degeneration such as central geographic atrophy or neovascular AMD.
Antioxidants
Antioxidants are natural compounds that work to minimize damage to biomolecules such as proteins, lipids and DNA. Antioxidants can be found in foods like berries and green vegetables; some antioxidants may be better absorbed when cooked or consumed alongside another nutrient such as tomatoes containing lycopene.
Some functional foods contain bioactive nutrients added during production, like omega-3 fatty acids in enriched eggs or beverages with added vitamins or minerals; margarines with plant sterols and stanols to lower cholesterol are another example. Such products meet consumer demands for healthy, clean-label products while antioxidants also appeal to them as easily incorporateable into daily diets through beverages or dietary supplements.
Fiber
Once upon a time, protein was the focal point of functional foods; but now consumers prioritize gut health and metabolic resilience as their top priorities. Fiber has now taken center stage as its outcomes directly align with these priorities such as improved microbial diversity, digestive function and cardiovascular health benefits. Functional ingredients such as inulin, guar gum and galacto-oligosaccharides have all been scientifically demonstrated to support various physiological functions.
Though the FDA does not specify exactly what functional foods are, their definition appears to include conventional products with added nutrients that benefit health beyond basic nutrition. This category encompasses many healthy options like unrefined cereals and fortified dairy products; however, these should not necessarily be seen as panaceas for disease prevention.
