Functional Foods- Benefits and uses
Functional foods are ingredients that offer health benefits that extend beyond their nutritional value. Some types contain supplements or other additional ingredients designed to improve health.
The concept originated in Japan in the 1980s when government agencies started approving foods with proven benefits in an effort to better the health of the general population.
Some examples include foods fortified with vitamins, minerals, probiotics, or fiber. Nutrient-rich ingredients like fruits, vegetables, nuts, seeds, and grains are often considered functional foods as well.
Oats, for instance, contain a type of fiber called beta glucan, which has been shown to reduce inflammation, enhance immune function, and improve heart health.
Similarly, fruits and vegetables are packed with antioxidants, which are beneficial compounds that help protect against disease.
Examples of functional foods
Functional foods are generally separated into two categories: conventional and modified.
Conventional foods are natural, whole-food ingredients that are rich in important nutrients like vitamins, minerals, antioxidants, and heart-healthy fats.
Meanwhile, modified foods have been fortified with additional ingredients, such as vitamins, minerals, probiotics, or fiber, to increase a food’s health benefits.
Here are some examples of conventional functional foods:
- Fruits: berries, kiwi, pears, peaches, apples, oranges, bananas
- Vegetables: broccoli, cauliflower, kale, spinach, zucchini
- Nuts: almonds, cashews, pistachios, macadamia nuts, Brazil nuts
- Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds
- Legumes: black beans, chickpeas, navy beans, lentils
- Whole grains: oats, barley, buckwheat, brown rice, couscous
- Seafood: salmon, sardines, anchovies, mackerel, cod
- Fermented foods: tempeh, kombucha, kimchi, kefir, sauerkraut
- Herbs and spices: turmeric, cinnamon, ginger, cayenne pepper
- Beverages: coffee, green tea, black tea
Here are some examples of modified functional foods:
- fortified juices
- fortified dairy products, such as milk and yogurt
- fortified milk alternatives, such as almond, rice, coconut, and cashew milk
- fortified grains, such as bread and pasta
- fortified cereal and granola
- fortified eggs
- May prevent nutrient deficiencies
- May protect against disease
- May promote proper growth and development
A well-rounded, healthy diet should be rich in a variety of functional foods, including nutrient-rich whole foods like fruits, vegetables, whole grains, and legumes.
These foods not only supply your body with the vitamins and minerals it needs but also support overall health.
Modified, fortified functional foods can also fit into a balanced diet. In fact, they can help fill any gaps in your diet to prevent nutrient deficiencies, as well as enhance health by boosting your intake of important nutrients like vitamins, minerals, fiber, heart-healthy fats, or probiotics.
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