Functional foods go beyond providing basic nutrients and nutrition; they offer health benefits that can protect against chronic disease. While all foods provide carbohydrates, proteins, fats, vitamins, and minerals that are important for overall health, functional foods contain unique compounds that provide additional benefits. This concept gained popularity in the 1980s in Japan when the government funded research to explore the effects of certain foods on human health. In 1991, Japan introduced the “Foods for Specialized Health Use (FOSHU)” category, allowing certain foods to be approved by the government and carry the FOSHU seal on their labels.
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Health Benefits of Functional Foods:
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Functional foods are a source of antioxidants like carotenoids, flavonoids, lycopene, anthocyanins, and polyphenols, which fight free radicals and protect against brain damage, aging, cataracts, and cancer. They also play a role in reducing and controlling inflammation, a key factor in many chronic health problems.
In addition, functional foods provide probiotics, which improve immunity. Foods containing prebiotics also act as functional foods by nourishing beneficial gut bacteria, maintaining gut integrity, preventing infection, and helping to regulate sugar, reducing the risk of cardiovascular disease.
5 Functional Food Components and Nutrition:
1. Dietary Fiber:
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Dietary fiber increases the excretion of bile salts, which lowers cholesterol, promotes regular bowel movements, removes toxins from the body, regulates blood sugar, and helps control weight. These sources include whole grains, millets, legumes, nuts, vegetables, and fruits.
See also:5 Foods Rich in Soluble Fiber That Experts Recommend for Diabetics
2. Omega-3 Fatty Acids:
These fats are known for their cardiovascular benefits, lowering triglycerides, LDL cholesterol levels, and the risk of blood clots, and also boosting immunity. Sources include walnuts, chia seeds, flaxseeds, salmon, trout, and tuna.
3. Isothiocyanates:
Found in cruciferous vegetables, these compounds reduce the risk of stomach, breast, liver, esophagus, lung, small intestine, and colon cancer. They also protect against stomach cancer associated with helicobacter pylori and heart disease. These sources include broccoli, brussels sprouts, watercress, cabbage, cauliflower, and kale.
See also:Beyond Salads And Vegetables: 5 Healthy Ways To Eat Leafy Greens
4. Flavonoids:
The pigments found in these plants provide antioxidant, antiallergic, antiviral, antitoxic, antifungal, antibacterial, and anti-inflammatory properties. They are linked to the prevention of heart disease, diabetes, neurodegenerative diseases, and potential cancer treatment. Sources include dried parsley, red onions, cranberries, asparagus, blackcurrants, and various teas.
5. Probiotics, Prebiotics, Synbiotics:
Probiotics are live bacteria that improve gut flora and maintain gut integrity. Prebiotics are food for these beneficial bacteria, mostly indigestible fiber, and have shown anticancer and antiviral properties. Foods that provide both are called synbiotic sources. Sources of probiotics include yogurt, buttermilk, pickles, kimchi, and kefir. Sources of prebiotics include fruits, vegetables, and whole grains.
This list is not exhaustive, and compounds like polyols, phytoestrogens, soy proteins, and carotenoids have specific health-promoting functions. In particular, these compounds are most effective when consumed as whole foods, as they work synergistically with other natural compounds and nutrients. Therefore, consuming fresh and fresh foods is the most beneficial approach to harness the power of functional foods.
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