Functional foods are health food ingredients known to have beneficial properties beyond the basic function of supplying nutrients. Functional foods offer benefits that may reduce the risk of disease or promote optimal health. The Food and Drug Administration regulates functional food claims. The list of functional foods continues to grow as more health food ingredients are found to have health advantages.
Fermented Dairy
Dairy, especially fermented dairy products, are excellent sources of calcium and probiotics. Calcium is an essential nutrient known to prevent osteoporosis and colon cancer. Probiotics are live microorganisms, or good bacteria, known to beneficially affect the host by improving intestinal microbial balance. Probiotics are used to treat diarrhea, vaginal yeast infections, irritable bowel syndrome and intestinal infections. They also reduce the severity of the common cold and flu. Yogurt, fermented milk, miso, soy products and some juices are excellent sources of probiotics.
Tomatoes
Lycopene is a carotenoid found in tomatoes and is associated with the reduced risk of prostate, skin, cervix, breast, bladder and digestive tract cancers. The antioxidant function of lycopene is thought to be responsible for its influence on cancer risk. The Institute of Food Technologies reports that high levels of carotenoids in the body, such as lycopene, result in a significant reduction in the occurrence of heart attacks.
Flaxseed
Flaxseed is rich in fiber, lignans and omega-3 fatty acids. Lignans interact with intestinal tract bacteria to form estrogen-like compounds known to prevent estrogen-dependent cancer. Flaxseed oil also contains a large percentage of alphalinolenic acid, a form of omega-3, an essential polyunsaturated fatty acid. Consuming flax seed therefore reduces total and low-density lipoprotein, or bad cholesterol, and platelet aggregation, making flaxseed a heart healthy option.
Red Wine and Grape Juice
Resveratrol and polyphenols, compounds found in grape juice and red wine, are known to protect against cardiovascular disease. These phenolic compounds help prevent the oxidation of low density lipoproteins, (LDL) or bad cholesterol, which are a major risk factor in the development of atherosclerosis and heart disease. Drinking grape juice or alcohol-free wine are viable alternatives to consuming alcohol. Both have these beneficial phenolic compounds and antioxidant properties.
Fish
Omega-3 fatty acids are essential polyunsaturated fatty acids found primarily in fish oil. Omega-3 has been shown to lower low-density lipoprotein, or bad cholesterol, a risk factor for cardiovascular disease. Consuming salmon, herring, tuna, mackerel, trout and other fatty fish at least twice per week is recommended to reduce the risk of heart attack or stroke.
Garlic
Crushing or chopping garlic releases the odorless amino acid, allin which is converted into allicin. Allicin is the compound responsible for the distinct flavor and strong garlic smell as well as its medicinal properties. Garlic is recognized for its ability to prevent and treat stomach and colon cancer, lower cholesterol and blood pressure and reduce the length and frequency of the common cold.
Tea
Next to water, tea is the most commonly consumed beverage in the world. Tea contains polyphenolic compounds that are thought to protect against both cardiovascular disease and cancer, but more research is needed to conclusively document these effects. According to Iowa State University, consumption of five or more cups of green tea per day have been shown to decrease the recurrence of breast cancer among Japanese women.
References
- Institute of Food Technologists: Functional Foods -- Their Role in Disease Prevention and Health Promotion
- MayoClinic.com: Probiotics -- Important for a Healthy Diet?
- owa State University: What You Need to Know About the Health Benefits of Functional Foods
- The British Dietetic Association: Functional Foods
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