Functional foods...of course, yogurt and kefir
Functional foods have been scientifically shown to provide health benefits beyond basic nutrition. These foods contain bioactive compounds that may promote optimal health and reduce the risk of chronic diseases when consumed as part of a balanced diet.
Here are some key characteristics of functional foods:
Nutrient-Rich: Functional foods are typically rich in essential nutrients, vitamins, minerals, antioxidants, fibre, and other bioactive compounds that support overall health and well-being. Examples include fruits, vegetables, whole grains, nuts, seeds, fish, and dairy products.
Health-Promoting Properties: Functional foods contain bioactive compounds that have been shown to have specific health benefits beyond basic nutrition. These compounds may have antioxidant, anti-inflammatory, antimicrobial, anticancer, cardiovascular-protective, immune-enhancing, or other physiological effects.
Disease Prevention: Consuming functional foods as part of a balanced diet may help reduce the risk of chronic diseases such as heart disease, stroke, cancer, diabetes, obesity, and neurodegenerative disorders. Certain functional foods have been studied for their preventive or therapeutic effects on specific health conditions.
Regulatory Approval: In some countries, functional foods may undergo regulatory review and approval to make health claims related to their specific health benefits. Regulatory agencies evaluate scientific evidence to ensure that health claims are supported by robust scientific research and are not misleading to consumers.
Examples of functional foods include:
Probiotics: Fermented foods such as yogurt, kefir, kimchi, sauerkraut, and kombucha contain beneficial bacteria (probiotics) that support digestive health and immune function.
Prebiotics: Foods rich in prebiotic fibres, such as onions, garlic, leeks, bananas, oats, and chicory root, help nourish beneficial gut bacteria and promote a healthy microbiome.
Omega-3 Fatty Acids: Fatty fish such as salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory and cardiovascular-protective effects.
Antioxidant-Rich Foods: Fruits, vegetables, nuts, seeds, and dark chocolate contain antioxidants such as vitamins C and E, beta-carotene, and polyphenols, which help protect cells from oxidative damage and reduce the risk of chronic diseases.
Functional Beverages: Green tea and herbal teas are examples of functional beverages that may provide health benefits beyond hydration.
Could all whole and minimally processed food be "functional"?
Recent advancements in understanding how diet influences health have expanded beyond the typical 150 key nutritional components catalogued in national databases. These components include calories, sugar, fat, vitamins, and others. However, this knowledge covers only a fraction of the more than 26,000 distinct biochemicals found in our food. For example, garlic contains over 2,306 distinct chemical components, many of which have documented health effects.
This immense chemical diversity in our foods can be likened to the ‘dark matter’ of nutrition, as most of these chemicals are not fully recognized in studies or widely known to the public.
Those biochemicals play a role in regulating the body's metabolism, and sadly, we do not know exactly how. However, further advancement will probably clear the picture.
Incorporating a variety of functional foods into your diet can help support overall health and well-being. However, it's important to consume functional foods as part of a balanced diet and healthy lifestyle rather than relying solely on them to prevent or treat health problems. Consulting with a healthcare provider or registered dietitian can help you make informed choices about incorporating functional foods into your diet to meet your individual health needs and goals.
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