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What are Functional Foods?
Functional foods are foods that have health benefits beyond basic nutrition. These foods may contain ingredients that have been shown to have health benefits, such as antioxidants, probiotics, or prebiotics. Functional foods can be part of a healthy diet, and they may help to prevent or manage chronic diseases. Let's take a look at where to find them:
Fruits and vegetables are a good source of vitamins, minerals, and antioxidants. They have been shown to help protect against chronic diseases, such as heart disease, cancer, and stroke.
Whole grains are a good source of fibre, vitamins, and minerals. They have been shown to help lower cholesterol levels and reduce the risk of heart disease.
Soy products are a good source of protein, isoflavones, and fibre. They have been shown to help reduce the risk of heart disease and cancer.
Probiotics are live bacteria that are similar to the bacteria found in the gut. They have been shown to help improve gut health and boost the immune system.
Prebiotics are non-digestible carbohydrates that feed the probiotics in the gut. They have been shown to help improve gut health and boost the immune system.
Let's look at some examples:
Fruits: berries, kiwi, pears, peaches, apples, oranges, bananas
Vegetables: broccoli, cauliflower, kale, spinach, zucchini
Nuts: almonds, cashews, pistachios, macadamia nuts, Brazil nuts
Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds
Legumes: black beans, chickpeas, navy beans, lentils
Whole grains: oats, barley, buckwheat, brown rice, couscous
Seafood: salmon, sardines, anchovies, mackerel, cod
Fermented foods: tempeh, kombucha, kimchi, kefir, sauerkraut
Herbs and spices: turmeric, cinnamon, ginger, cayenne pepper
Beverages: coffee, green tea, black tea
Their Potential Benefits 🤩
Reduce the risk of chronic diseases:
Functional foods may help to reduce the risk of chronic diseases such as heart disease, cancer, and stroke. For example, fruits and vegetables are a good source of vitamins, minerals, and antioxidants. These nutrients have been shown to help protect against chronic diseases by fighting free radicals, which can damage cells and lead to disease. Whole grains are also a good source of fibre, which can help lower cholesterol levels and reduce the risk of heart disease.
Improve gut health:
Functional foods may help to improve gut health by increasing the number of beneficial bacteria in the gut. The gut microbiome is a complex ecosystem of bacteria that live in the gut. These bacteria play an important role in digestion, immunity, and overall health. Probiotics are live bacteria that are similar to the bacteria found in the gut. They have been shown to help improve gut health by increasing the number of beneficial bacteria and reducing the number of harmful bacteria. Prebiotics are non-digestible carbohydrates that feed the probiotics in the gut. They have also been shown to help improve gut health.
Boost the immune system:
Functional foods may help to boost the immune system by providing the body with essential nutrients. For example, fruits and vegetables are a good source of vitamins A and C, which are essential for a healthy immune system. Whole grains are also a good source of selenium, which is another important nutrient for the immune system.
Reduce inflammation:
Functional foods may help to reduce inflammation, which is a risk factor for many chronic diseases. For example, fruits and vegetables are a good source of antioxidants, which can help reduce inflammation. Whole grains are also a good source of fibre, which can help reduce inflammation.
Improve cognitive function:
Functional foods may help to improve cognitive function by providing the brain with essential nutrients. For example, fruits and vegetables are a good source of vitamin E, which is essential for brain health. Whole grains are also a good source of B vitamins, which are also important for brain health.
