Eating a balanced diet with adequate amounts of calories, macronutrients, vitamins and minerals can be difficult with the variety of food choices available. If you are looking to enhance your nutrition and make the food choices easier, consider eating functional foods. Functional foods are known to provide health benefits beyond their basic nutrition through phytochemicals and antioxidants.
Oats
Oats, including whole oats, low-fat granola, oatmeal and prepared oat cereals, contain a number of phytochemicals, including psyllium, which can reduce your risk for heart disease. Oats are also high in fiber, which can lower your risk for high cholesterol, heart disease, diabetes and cancer.
Fish
Fatty fish, such as salmon, tuna, halibut and trout, contains high levels of omega-3 fatty acids, which can prevent strokes and heart disease. According to Cherry Creek Nutrition, fish reduces the overall risk by reducing triglyceride levels, which benefits the heart and brain.
Cranberry Juice
Cranberry juice is a tart, fruit juice derived from cranberries. According to Women Fitness, cranberry juice is a top functional food for its ability to reduce the risk of urinary tract infections and the development of kidney stones.
V-8 V-Fusion
V-8 is a popular vegetable juice; V-Fusion combines fruit and vegetables juices into one beverage. The Banana Strawberry flavor combines 10 fruits and vegetables to supply significant amounts of vitamins A, C and E.
Dried Fruit
Dried fruit is a healthy option for a quick snack while on the go. Dried fruits are full of antioxidants that prevent the oxidation and production of free radicals that could eventually lead to cancer.
Nuts
Nuts, such as walnuts, almonds, pecans, pistachios, peanuts, cashews, hazelnuts, chestnuts, and brazil nuts, are growing in popularity for their ability to reduce the risk for coronary heart disease, according to Cherry Creek Nutrition. Nuts are an excellent source of the antioxidant vitamin E and healthy monounsaturated fat.
Leafy Greens
According to Cherry Creek Nutrition, leafy greens, such as spinach, kale, broccoli and sprouts, have several disease-fighting capabilities. Phytochemicals, including carotenoids, sulforaphanes, apigenin and zeaxanthin, can block carcinogens from entering your cells. The sulforaphanes and apigenin help protect the heart, and zeaxanthin can enhance immune function.
Blueberries
Blueberries are a dark blue berry that supplies several phytonutrients such as vitamins C and E. As a result of the high levels of phytonutrients, blueberries can reduce the risk of inflammation and cancer.
Low-Fat Dairy
Dairy products such as skim milk contain high levels of calcium and vitamin D, which help to lower blood pressure and build strong bones. Low-fat yogurt contains probiotics, or living organisms, that assist in digestion and improve immune function.
Garlic
Garlic, a member of the onion family, can reduce cholesterol and the risk of heart disease or cancer.
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