Functional foods are foods that offer health benefits beyond their nutritional value. In addition to nutrient-rich ingredients like fruits and veggies, the category also includes foods fortified with vitamins, minerals, probiotics, and fiber. In recent years, functional foods have gained popularity within health and wellness circles. Also known as nutraceuticals, functional foods are highly nutritious and associated with a number of powerful health benefits. For example, they may protect against disease, prevent nutrient deficiencies, and promote proper growth and development.
Functional Foods are generally separated into two main categories:
1- Conventional
2- Modified
1- Conventional foods are natural, whole-food ingredients that are rich in important nutrients like vitamins, minerals, antioxidants, and heart-healthy fats.
2- Modified foods have been fortified with additional ingredients, such as vitamins, minerals, probiotics, or fiber, to increase a food’s health benefits.
That foods might provide therapeutic benefits is clearly not a new concept. The tenet, “Let food be thy medicine and medicine be thy food” was embraced 2500 years ago by Hippocrates, the father of medicine. However, this “food as medicine” philosophy fell into relative obscurity in the 19th century with the advent of modern drug therapy. In the 1900s, the important role of diet in disease prevention and health promotion came to the forefront once again.
When possible, consider focusing on minimally processed, functional foods to provide a variety of nutrients to help meet your needs. Some examples might include.
Beverages:
Coffee, green tea, black tea.
Seafood:
Salmon, sardines, anchovies, mackerel, cod, Fatty Fish, trout, herring.
Berries, kiwi, pears, peaches, apples, oranges, bananas, Strawberries, blueberries.
Chia seeds, flax seeds, hemp seeds, pumpkin seeds.
Nuts:
Almonds, cashews, pistachios, macadamia nuts, Brazil nuts.
Herbs And Spices:
Turmeric, cinnamon, ginger, cayenne pepper.
Beans:
Black beans, lima beans, cannellini beans, pinto beans
Whole Grains:
Oats, barley, buckwheat, brown rice, couscous.
A healthful eating style, which includes a variety of foods from each food group, prepared in a healthful way, can help you meet your nutrient needs and reduce your risk for various chronic diseases. Focus on fruits and vegetables, whole grains, lean protein foods and low-fat or fat-free dairy products. For more information on functional foods or developing an eating plan that is right for you, find a registered dietitian nutritionist in your area.
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