The Science Behind Functional Foods

The Science Behind Functional Foods

Most of us are familiar with the adage, “Let food be thy medicine and let medicine be thy food.” While many foods can offer nutritional benefits like protein, carbohydrates and fat, some foods contain specific compounds that may help prevent disease and promote health. These foods are known as functional foods and often feature on magazine covers or in news stories. At the grocery store, you’ll see foods that claim to do everything from lowering cholesterol to fighting cancer. But what exactly are functional foods and what is their science behind them?

Functional foods are natural or processed food that provide nutritional benefits beyond their basic energy and nutrient content. While all foods are functional in that they provide energy and nutrients needed for survival, functional foods are those that have been shown to promote health and reduce risk of diseases through physiological effects caused by food ingredients or bioactive compounds. Conventional and modified functional foods are the two primary categories of functional foods, with the former referring to unmodified whole foods and the latter referring to foods that have had additional vitamins, minerals or fatty acids added during processing (such as calcium-rich orange juice, eggs with extra omega-3 fatty acids or fortified cereals).

The science behind functional foods is based on the fact that certain foods have been shown to impact one or more metabolic processes. For example, dietary fiber from whole grains helps to lower cholesterol, support a healthy gut microbiome and reduce inflammation, while tomatoes and lycopene from fruits and vegetables have been linked to cardiovascular disease prevention, cancer prevention and eye health.

There are plenty of ways to incorporate functional foods into your diet, including eating more whole fruits and vegetables, adding a variety of legumes and nuts/seeds such as walnuts, chia seeds and flaxseeds, eating more dark greens such as kale and spinach and increasing intake of anti-inflammatory, antioxidant rich spices/herbs such as turmeric, ginger, cinnamon and parsley. Regularly consuming a range of plant-based proteins, as well as moderate amounts of whole fats, such as fatty fish, olive oil and avocados, will also provide the body with essential nutrients.

While functional foods can be a great addition to any healthy eating plan, they should never be used as a replacement for medication or medical advice. Always consult a doctor before making any major changes to your diet, and be sure to work with a registered dietitian to ensure that your diet is balanced and nutritious.