What are functional foods?
A big trend in nutrition is centered around “functional foods.” There is plenty of use of this phrase in magazine articles and on food and beverage labels at the grocery store – but what does it mean?
Most foods and beverages are functional. For example, pasta is a carbohydrate and carbohydrates provide our bodies with energy. This is their “function.”
However, functional foods was a term created by the Japanese government to define foods with greater health benefits beyond basic nutrition. In other words, these foods not only provide nutrition but have also been shown to protect, support, and/or improve certain aspects of one’s health.
Buyer beware
In the United States, there is no legal definition for a functional food – so food and beverage manufacturers can label just about any of their products as functional. This means you will need to look at the nutrition facts label and ingredient list to help you see if this is a nutritious choice for you.
What to look for
If you are interested in purchasing foods with the biggest nutritional bang, look for foods that have little to no processing like lean meats, whole grains, fruits, and vegetables. Here are just a few examples of functional foods.
1. Fatty fish. Salmon, sardines, trout, and herring. Functions may include:
· reduce risk of heart disease
· prevent various types of cancer
· reduce risk of Alzheimer’s disease and dementia
· prevent age-related vision loss
· reduce symptoms of rheumatoid arthritis
· help with other inflammatory conditions including depression, inflammatory bowel disease, attention-deficit/hyperactivity disorder
2. Nuts. Walnuts, almonds, pistachios, cashews, peanuts, etc. Functions may include:
· reduce risk of heart disease
· help with blood sugar management after meals
· help with weight management
· reduce cholesterol
· reduce risk of certain cancers
3. Whole grains. Oatmeal, whole wheat breads, popcorn. Functions may include:
· help with blood sugar management
· reduce cholesterol
· help with weight management
4. Fermented foods. Yogurt, kimchi, kombucha. Functions may include:
· supports good gut bacteria
· helps support the immune system
· support cardiovascular and metabolic health
5. Cruciferous vegetables. Broccoli, cabbage, cauliflower, Brussels sprouts, etc. Functions may include:
· reduce risk of certain cancers
· help reduce inflammation
Want to know more?
Talk with your DayTwo dietitian if you’re interested in learning more about these foods and how to incorporate them into your diet.