Lately, there's been a lot of info about functional foods, which are foods that have high nutritional value, For examplefoods that protect against diseases, prevent nutrient deficiencies, and help the body grow, This article will introduce you to those foods, their benefits, and uses.
What are functional foods?
Functional foods are items that provide the body with health benefits, They contain plenty of supplements to improve overall body health, This concept started in Japan in the early 80s. These foods include added vitamins and minerals like probiotics, fibers from veggies and nuts, fruits, seeds, and grains. For example, oats have beta-glucan, which has been shown to reduce inflammation in the body and boost the immune system.
Examples of functional foods:
Functional foods are divided into two types: natural and modified. Natural ones are full of vitamins and nutrients like healthy fats and antioxidants. But modified ones have many nutrients added artificiallyto improve the body's health and are a bit pricier. For example, natural foods:
- Fruits: Berries, kiwi, pear, peach, apple, orange, and banana.
- Vegetables: Broccoli, cauliflower, turnip, spinach, and zucchini.
- Nuts: Almonds, cashews, pistachios, Brazilian nuts.
- Grains: Chia seeds, flax seeds, pumpkin seeds.
- Legumes: Chickpeas and beans, chickpeas and lentils.
- Whole grains: Oats, barley, brown rice, couscous.
- Seafood: Salmon, sardines, anchovies, cod.
- Herbs and spices: Turmeric, cinnamon, ginger, hot pepper.
- Drinks: Coffee, green tea, black tea.
Examples of modified functional foods:
- Modified juices.
- Fortified dairy products: milk and milk drinks.
- Fortified milk alternatives: almond milk, coconut milk, cashew, rice milk.
- Fortified eggs.
- Fortified grains like bread and pasta.
- Fortified granola.
Health benefits of functional foods:
These functional foods are linked to many health benefits like:
First benefit: Prevents nutrient deficiency
These foods help your body get the vitamins and minerals it needs, which you might not get from your daily food because of many unhealthy habits in your life and routine. Eating these foods greatly reduces nutrient deficiencies, lowers anemia rates, and cuts down iron deficiency in kids.
Second benefit: Protects against some diseases
Some foods help prevent diseases, especially those with antioxidants. These particles target free radicals that cause cancer cells to form. They reduce the chance of diseases like heart disease, cancer, and diabetes. Also, foods with omega 3 boost brain function and lower inflammation. There are other fiber-rich foods that help prevent obesity, stroke, digestive disorders, stomach ulcers, and acid reflux.
Third benefit: May support proper growth
Some foods help during kids’ growth stages since they sometimes need extra nutrients. For example: grains and bread fortified with folic acid, which lowers neural tube defects affecting the brain, brain functions, spinal cord, and backbone. Also, foods fortified with omega 3, iron, calcium, zinc, and vitamin B12 are key for a child’s health and growth.
Use of nutritious foods:
It's best that your diet includes all the vitamins you need, because any deficiency in these vitamins negatively affects your health. If you find a deficiency in any vitamin through your tests or symptoms, you should pay attention to the sources of those vitamins and get them either from natural foods or supplements.
You shouldn't neglect or ignore your diet because it affects your health and all your body systems. So you can ask for help from anutrition specialist at Fitness Garage through the Facebook page or benefit from the info on the page to take care of your health and live a happier, healthier life.
