Functional foods go far beyond providing basic nutrition and nutrients; They provide health benefits that may protect against chronic diseases. While whole foods provide the carbohydrates, proteins, fats, vitamins and minerals necessary for overall health, functional foods contain unique compounds that provide additional benefits. The concept gained prominence in Japan in the 1980s when the government funded research to explore the effects of certain foods on human health. In 1991, Japan introduced the “Foods for Special 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 rich sources 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, which is a major factor in various chronic health problems.
Additionally, functional foods provide probiotics, which boost immunity. Foods containing prebiotics act as functional foods by nourishing beneficial gut bacteria, preserving gut integrity, preventing infection and aiding in sugar regulation, reducing the risk of cardiovascular diseases.
5 Functional Food Components and Nutrients:
1. Dietary Fiber:
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Dietary fiber increases bile salt excretion, which lowers cholesterol, promotes regular bowel movements, removes toxins from the body, regulates blood sugar and helps in weight control. Sources include whole grains, millet, nuts, beans, vegetables and whole fruits.
Also read: 5 soluble fiber-rich foods that experts recommend for diabetics
2. Omega-3 Fatty Acids:
These fats are known for their cardiovascular benefits, reducing triglycerides, LDL-cholesterol levels and the risk of blood clots, as well as boosting immunity. Sources include walnuts, chia seeds, flaxseed, salmon, trout and tuna.
3. Isothiocyanates:
These compounds found in cruciferous vegetables reduce the risk of cancer of the stomach, breast, liver, esophagus, lung, small intestine, and colon. They also protect against stomach cancer and heart diseases related to Helicobacter pylori. Sources include broccoli, Brussels sprouts, watercress, cabbage, cauliflower and kale.
Also read: Beyond Salads and Veggies: 5 Healthy Ways to Eat Leafy Vegetables
4. Flavonoids:
These pigments found in plants provide antioxidant, antiallergic, antiviral, antitoxic, antifungal, antibacterial and anti-inflammatory properties. They have been linked to the prevention of cardiovascular diseases, diabetes, neurodegenerative diseases, and possible cancer treatment. Sources include dried parsley, red onion, cranberries, asparagus, blackcurrant and various teas.
5. Probiotics, Prebiotics, Synbiotics:
Probiotics are live bacteria that increase gut flora and maintain the integrity of the gut. Prebiotics are food for these beneficial bacteria, usually indigestible fiber, and they have demonstrated anti-cancer and antiviral properties. Foods that provide both are called synbiotic sources. Probiotic sources include yogurt, buttermilk, pickles, kimchi, and kefir. Prebiotic sources include fruits, vegetables, and whole grains.
This list is not exhaustive, and compounds such as polyols, phytoestrogens, soy proteins, and carotenoids have specific functions to enhance health. Specifically, these compounds are most effective when consumed as whole foods, as they work synergistically with other natural compounds and nutrients. Therefore, consuming whole, fresh foods is the most beneficial way to harness the power of functional foods.
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