Some examples of conventional functional foods include:
Unsalted nuts: These are beneficial for heart health and give a feeling of full upon consumption.
Beans: These are a rich source of protein, dietary fiber, folate, and potassium.
Whole grains: Though oatmeal is widely known for its high dietary fiber, these are under-consumed nutrients in the United States. Many health benefits are associated with other whole grains, like buckwheat, farro, and whole barley.
Berries: Berries make up great functional foods and include raspberries, cranberries, strawberries, blackberries, or blueberries. While they are low in calories, there might be health benefits associated with their anthocyanin pigments.
Fish: Some of the best functional foods are fatty fish, like herring, sardines, trout, and salmon. They are rich in omega-3 fatty acids, which aids in reducing the risk of heart disease, and are lower in mercury.
Benefits of Functional Foods
There are numerous health benefits associated with functional foods. These include:
Protection against disease: Functional foods are rich in antioxidants, which help neutralize the harmful compounds called free radicals. It helps prevent certain chronic conditions, like cancer, heart disease, and diabetes. Some functional foods are rich in fiber, which helps protect against stroke, heart disease, diabetes, and obesity and promotes better blood sugar control. Fiber also helps avoid digestive disorders such as hemorrhoids, stomach ulcers, acid reflux, and diverticulitis.
Prevention of nutrient deficiencies: Functional foods are usually rich in important nutrients, such as healthy fats, fiber, vitamins, and minerals. Fortified foods help prevent issues caused by deficiency of nutrients, such as goiter, rickets, and congenital disabilities.
Promotion of proper development and growth: Infants and children’s development and growth process require particular nutrients. For example, flours, grains, and cereals are often fortified with vitamin B like folic acid, which is important for the fetus’s health.
Consumption of Functional Food
Functional foods can neither prevent nor cure diseases on their own. Such food items are considered a healthy diet. Functional foods may be added to the diet based upon the following criteria:
Functional foods should be incorporated into the diet according to the benefits of the functional foods relevant to the person’s physiological state (physical activity, lactation, and pregnancy).
In the case of certain chronic diseases, such as obesity, metabolic syndrome, cardiovascular diseases (CVD), and osteoporosis, there may be an increase in the requirement of certain nutrients, which can be met through the inclusion of proper amounts and types of functional foods in the diet.
As functional foods have a health-promoting role, incorporating functional foods into a healthy diet can result in optimal nutrition. The incorporation, though, includes extensive study of the nutritional value of functional foods.
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