In recent years, functional foods have gained popularity in the health and wellness industry. These foods contain a variety of nutrients that offer significant health benefits. For example, they may provide protection against diseases, prevent nutrient deficiencies, and support proper growth and development. In this article, we will explore the definition, benefits, and applications of functional foods (Essential nutrients and why the body needs them).
What are functional foods?
Functional foods are foods that provide health benefits beyond their usual nutritional value (Superfoods). These foods can contain supplements, bioactive substances, prebiotic compounds, or probiotic microorganisms designed to improve health and have food-medicinal value for the consumer.
This concept originated in Japan in the 1980s when government agencies began approving foods with proven health benefits to enhance the general health of society.
Examples of functional foods include foods enriched with vitamins, minerals, probiotics or fiber. Naturally nutrient-rich compounds like fruits, vegetables, nuts, seeds, and grains are also often considered functional foods.
Classification of functional foods
Functional foods are generally divided into two categories: natural and processed.
Natural functional foods, also known as conventional foods, are whole ingredients that are rich in important nutrients like vitamins, minerals, antioxidants, and heart-healthy fats. On the other hand, processed functional foods are enhanced with additives such as vitamins, minerals, probiotics, or fiber to boost the health benefits of the food.
Some examples of common natural functional foods include fruits (such as berries, kiwi, oranges, and bananas), vegetables (like broccoli, cauliflower, kale, and spinach), nuts (such as almonds, cashews, pistachios, macadamia nuts, and brazil nuts), seeds (like chia seeds, flax seeds, hemp, and pumpkin seeds), legumes (including black beans, chickpeas, kidney beans, and lentils), whole grains (such as oats, quinoa, and brown rice), seafood (like salmon, sardines, cod, and shrimp), fermented foods (such as tempeh, kombucha, kimchi, kefir, and sauerkraut), herbs and spices (including turmeric, cinnamon, ginger, and cayenne pepper), and beverages (like coffee, green tea, and black tea ) also fall into this category.
Some examples of processed or modified functional foods include fortified juices, fortified dairy products like milk and yogurt, probiotic, prebiotic, and synbiotic products, fortified milk substitutes such as almond milk, rice milk, coconut milk, and cashew milk, as well as enriched grains like bread and pasta, enriched cereals and granola, and enriched eggs.
Benefits of functional foods
Functional foods offer numerous health benefits:
May prevent nutrient deficiencies
Functional foods are rich in essential nutrients such as vitamins, minerals, healthy fats, and fiber. Including a variety of natural and fortified foods in your daily diet can help ensure you get enough nutrients and prevent deficiencies. The introduction of fortified foods has significantly reduced the prevalence of nutrient deficiencies worldwide. Food fortification is also used to prevent diseases like iron deficiency anemia, rickets, goiter, and birth defects.
May protect against disease
Whole foods provide vital nutrients that can help protect against diseases. Many of these foods are high in antioxidants, which neutralize harmful free radicals and prevent cell damage. This, in turn, helps prevent chronic diseases like heart disease, cancer, and diabetes. Superfoods rich in omega-3 fatty acids can reduce inflammation, enhance brain function, and improve heart health. Fiber-rich superfoods can improve blood sugar control and protect against diabetes, obesity, heart disease, and stroke. Fiber also aids in preventing digestive disorders like diverticulitis, ulcers, hemorrhoids, and acid reflux.
May promote proper growth and development
Certain nutrients are crucial for the growth and development of infants and children. Consuming a diverse range of nutritious foods as part of a balanced diet can help meet these nutritional needs. Including foods enriched with specific growth-promoting nutrients in your daily meals can be beneficial. For instance, fortified flour and cereals contain B vitamins like folic acid, essential for fetal health. Inadequate folic acid levels increase the risk of neural tube defects, affecting the brain, spinal cord, or spine. Increasing folic acid intake can reduce the incidence of neural tube defects by 50-70%. Functional foods also contain nutrients like omega-3 fatty acids, iron, zinc, calcium, and vitamin B12, which are crucial for growth and development.
Terms and benefits of functional foods use
A well-rounded and healthy diet should include a variety of functional foods, such as nutrient-dense options like fruits, vegetables, whole grains, and legumes. These foods not only supply the body with essential vitamins and minerals but also promote overall health. Modified and fortified foods with added benefits can also be incorporated into a balanced diet to help fill nutritional gaps and prevent deficiencies. By increasing intake of key nutrients such as vitamins, minerals, fiber, heart-healthy fats, and probiotics, overall health can be improved.
For more information, please refer to the articles on (Superfoods), and (Essential nutrients and why the body needs them).
