Did you know that certain foods or food components may provide health and wellness benefits? These foods, also known as “functional foods”, are thought to provide benefits beyond basic nutrition.
Functional foods include a wide variety of foods and food components believed to improve overall health and wellbeing, reduce the risk of specific diseases or minimise the effects of other health concerns.
These foods include, for example, the naturally healthful components in fruits and vegetables (for overall health), whole grains and fibre in certain breads and cereals (for cardiovascular health), calcium and Vitamin D found in milk or substitutes (for bone health), probiotics for digestive health, among others.
Functional characteristics of many traditional foods are being discovered and studied, while new food products are being developed to include beneficial components. By knowing which foods can provide specific health benefits, you can make food and beverage choices that allow you to take greater control of your health.
The following table will introduce you to a wide range of functional foods.
Including these foods in your daily diet will do a great deal for your health and wellbeing.
Adopting a varied, aromatic, tasty and colourful diet will give you the right amount of energy to maintain balance and health, as well as pleasant and fun meals.
CAROTENOIDS
Beta-carotene
Source: Carrots, pumpkin, sweet potatoes, cantaloupe, spinach, tomatoes, mango (generally present in all colourful vegetables and fruits).
Potencial benefit: Neutralises free radicals which may damage cells; bolsters cellular antioxidant defences; can be made into vitamin A in the body.
Tips to include healthful components in the diet: For beta-carotene-rich French-fries, thinly slice sweet potatoes, lightly coat with olive oil, add spices (pepper, rosemary, thyme) to taste and bake in a 200ºC heated oven until golden brown (10-15 min).
Lutein | Zeaxanthin
Source: Kale, collards, spinach, corn, eggs, citrus fruits, asparagus, carrots, broccoli.
Potencial benefit: Promotes eye health.
Tips to include healthful components in the diet: Enjoy a crisp spinach salad with hard-boiled egg slices. For a lutein-rich breakfast, make a spinach omelet. Beat 2 eggs; stir in ¼ cup milk and ½ cup spinach (fresh or frozen and drained). Cook in low heat until set. Kale, which provides the same health benefits, can be an easy substitute for spinach.
Lycopene
Source: Tomatoes and processed tomato products, watermelon, red/pink grapefruit.
Potencial benefit: Promotes prostate health.
Tips to include healthful components in the diet: Like other carotenoids, lycopene is best absorbed from a meal containing some oil. If you love tomatoes, try adding some drops of olive oil, or some grated avocado. And why not sprinkle the salad with some seeds for a fun and colorful side-dish? Enjoy it!
DIETARY FIBRE*
Insoluble fibre
Source: Wheat bran, corn bran, fruit peels.
Potencial benefit: Promotes maintenance of digestive health; may reduce the risk of cancer.
Tips to include healthful components in the diet: Add a little dry wheat bran when making smoothies or muffins to bulk up the fibre content.
Soluble fibre
Source: Psyllium seed husk, peas, beans, apples, citrus fruits.
Potencial benefit: May reduce the risk of cardiovascular disease and cancer.
Tips to include healthful components in the diet: Try adding canned beans (black, pinto or garbanzo) to your regular meal (e.g. soups), add beans to an omelet or enjoy them in a mixed green salad.
FATTY ACIDS*
Monounsaturated fatty acids
Source: Tree nuts, olive oil, canola oil, etc.
Potencial benefit: May reduce risk of cardiovascular disease.
Tips to include healthful components in the diet: Make portion-controlled snack bags of mixed nuts such as almonds, pecans and cashews (unsalted). Keep the bags on hand to grab on your way out the door for a quick and easy mid-morning or afternoon snack.
Polyunsaturated fatty acids – Omega-3 fatty acids – ALA*
Source: Walnuts, flaxseeds, flaxseed oil, etc.
Potencial benefit: Promotes heart and eye health. Promotes maintenance of mental function.
Tips to include healthful components in the diet: When cooking, use different oils. Give preference to virgin olive oil and use also flax seed and canola oil. Keep in mind, flax seed oil is fragile; refrigerate in a dark container and use at low-temperature.
Polyunsaturated fatty acids – Omega-3 fatty acids – DHA/EPA**
Source: Salmon, tuna, mackerel, sardines, and other oily fish.
Potencial benefit: Promotes heart and eye health. Promotes maintenance of mental function.
Tips to include healthful components in the diet: Smoked salmon or tuna canned in water can make easy and affordable meals. Add a few tablespoons of olive oil, season with pepper and thyme and enjoy on top of whole grain crackers or wrapped with tomatoes in a lettuce leaf.
FLAVONOIDS*
Anthocyanins
Source: Berries, cherries, red grapes.
Potencial benefit: Bolster cellular antioxidant defences; promotes healthy brain function.
Tips to include healthful components in the diet: Add berries to your yoghurt or morning oatmeal for extra flavour. For a cold treat, enjoy a smoothie – combine 1 cup of frozen berries, ½ banana, ½ plain yogurt, and 200ml of vegetable milk in a blender. Blend until smooth.
Flavanols
Source: Tea, dark chocolate, apples, grapes, onions, broccoli.
Potencial benefit: Promotes heart health, neutralises free radicals which may damage cells, bolster cellular antioxidant defences.
Tips to include healthful components in the diet: Make your own iced tea by pouring boiling water over 2-3 bags of your favourite tea; let sit for 5 minutes, then pour over a pitcher of ice and fill to the brim with water; stir and refrigerate to chill. Enjoy with fresh-squeezed lemon. When included in moderation, dark chocolate can be part of a balanced diet. Caramelised onions make a sweet and tasty garnish to many main dishes. Sauté onions over low heat in 1tsp olive oil until deep gold in colour and add some seeds.
* Alpha-linolenic acid ** Docosahexaenoic acid and Eicosapentaenoic acid
Examples are not an all-inclusive list
By Ana Rita Horta
|| [email protected]
Ana Rita Horta is a dietitian, working at Hospital Particular do Algarve in collaboration with Longevity – Healthy Ageing.
