Introduction to Functional Food
Traditional dietary expectations have shifted in recent years from a focus on basic nutrition to an emphasis on health promotion and reducing disease risk. Now commonly referred to as "health beneficial foods", this emerging category of enriched foods often contains biologically active food components that offer important physiological benefits beyond basic nutrition.
Defining Functional Food
While no universally agreed upon definition exists, health beneficial foods are typically described as regular foods that have demonstrated health benefits or reduce health risks when consumed as part of a varied diet on a regular basis. Unlike dietary supplements, health beneficial foods are part of normal food intake and contain ingredients naturally occurring in or added to foods that are thought to have health-promoting or disease-preventing properties.
Main Categories of Health beneficial foods
There are several major categories of health beneficial foods currently recognized:
Prebiotic Foods
Prebiotics are non-digestible food ingredients that stimulate the beneficial growth and activity of gut bacteria known as probiotics. Common Functional Food include asparagus, garlic, onion, bananas and Jerusalem artichokes. By nourishing probiotics, prebiotics are believed to improve digestive health and immunity.
Probiotic Foods
Probiotics are live microorganisms that when consumed in adequate amounts confer health benefits. Widely found in yogurt, kefir, kimchi, kombucha and other fermented foods, probiotics may enhance digestive and immune system function and lower risk of conditions like irritable bowel disease.
Fiber-Rich Foods
Naturally high-fiber foods like broccoli, Brussels sprouts, beans and oats are functional as fiber supports regularity, lowers cholesterol levels and stabilizes blood sugar levels. Soluble fiber in particular may assist with weight control.
Whole Grains
Whole grains and foods made from them such as whole wheat bread, oatmeal, brown rice and quinoa deliver important vitamins, minerals and fiber. Compelling evidence links greater whole grain intake to reduced heart disease, type 2 diabetes and certain cancers due to antioxidants and other nutritive components.
Foods Fortified with Vitamins/Minerals
To address potential deficiencies in the general population, many staple foods are fortified with essential micronutrients such as calcium, vitamins D and B12, iron, zinc and iodine. Fortified foods include plant milks, cereal grains, juice and even salt.
Health-Promoting Fatty Acids
Foods high in monounsaturated fatty acids from olive oil, nuts and avocados or omega-3s from fatty fish, flaxseed and chia promote cardiovascular health. Anti-inflammatory properties are thought to assist with conditions ranging from arthritis to mood concerns.
Foods with Added Plant Compounds
A variety of foods are gaining attention for concentrated levels of beneficial plant-derived substances like polyphenols in berries and dark chocolate or antioxidants in turmeric, ginger and green tea. These compounds may influence disease risk factors like inflammation.
Foods with Added Proteins/Amino Acids
Whey protein is commonly supplemented into sports nutrition products due to its high biological value, while soy protein also reduces LDL cholesterol levels. Branched-chain amino acids found in meat and dairy products aid muscle recovery.
Health beneficial foods in Popular Diets
Beyond just improving general wellness, health beneficial foods are emphasized in many popular weight loss and lifestyle diets:
- Paleo Diet: High protein sources like eggs, fish, grass-fed meat plus nutrient-dense vegetables are the core of the paleo functional template.
- Mediterranean Diet: Olive oil, nuts, vibrant salads, legumes and fatty fish as key functional components in this cardioprotective eating pattern.
- DASH Diet: Fruits, vegetables, low-fat dairy and whole grains drive down blood pressure with an sodium-restricted health beneficial food approach.
- Anti-Inflammatory Diet: Turmeric, garlic, berries and fatty fish are prioritized for their anti-inflammatory properties in conditions like arthritis.
- Plant-Based Diet: Soy, broccoli, dark leafy greens, beans and quinoa provide functional benefits amid exclusion of meat and dairy.
Future Innovations
Nutrigenomics research aims to elucidate individual metabolic tendencies to allow tailoring of more personalized health beneficial foods and formularies in the future. Delivery systems are also progressing from fortified foods to viable encapsulated supplements. As demand increases, health beneficial food innovations represent a promising area for enriching whole populations’ health.
In conclusion, health beneficial foods encompass a diverse array of naturally nutritious and enhanced edible items that confer important health advantages. Moving forward, these nourishing sources will undoubtedly play a larger preventive role in dietary approaches. Greater application of health beneficial food principles stands to significantly impact chronic disease burden and medical costs down the line.
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