What Are Functional Foods?1
Functional foods are foods or parts of foods that can provide health benefits. Fruits, vegetables and whole grains are examples of functional foods. For instance, tomatoes contain lycopene, an antioxidant that may help protect against prostate cancer. Some cereals contain psyllium fiber, a soluble fiber that can help lower LDL ("bad") cholesterol.2, 3
What Are Antioxidants?
Antioxidants are vitamins, minerals and other compounds in foods that may help protect against heart disease, cancer and other chronic diseases. Antioxidants work by protecting body cells from "oxidation" (damage from oxygen) caused by unstable molecules called free radicals. A familiar example is the way lemon juice, which contains the antioxidant vitamin C, on a cut apple prevents the browning caused by oxygen.
Researchers have identified literally hundreds of antioxidants. Here are some common antioxidants and some of their foods sources:
| Antioxidant | Food Sources |
|---|---|
| Beta-carotene | Orange and dark green fruits and vegetables such as carrots, sweet potatoes, winter squash, pumpkin, broccoli, kale, spinach, apricots, mango, papaya, cantaloupe. |
| Lycopene | Tomatoes and tomato products such as tomato sauce and tomato paste, pink grapefruit, watermelon. |
| Lutein | Broccoli, spinach, beet greens, green peas, kale, green pepper. |
| Vitamin C | Citrus fruits, melons, strawberries, kiwi, red peppers, broccoli, mangoes, Brussels sprouts, cauliflower. |
| Vitamin E | Vegetable oils, nuts and seeds, avocado, wheat germ, wheat germ oil, peanut butter, some leafy greens such as kale. |
| Selenium | Brazil nuts, whole grains such as oats and brown rice, seafood, wheat bran, wheat germ. |
| Anthocyanins | Blueberries, boysenberries, cherries, cranberries, blackberries, black currents, plums, raspberries, strawberries |
What Are Omega-3 Fatty Acids?
Omega-3 fats are types of polyunsaturated fats that are associated with the reduction of diseases such as heart disease, stroke and rheumatoid arthritis.
Food sources of omega-3 fatty acids are oily cold-water fish such as salmon, mackerel, herring, trout and sardines. It is becoming more common for omega-3 fats to be added to some dairy products, juices, cereals, and eggs.
What Are Probiotics and Prebiotics?4
Probiotics are foods or supplements that contain live, active bacteria. They are often called "friendly" or "good" bacteria because they help combat "bad" bacteria in the intestine and help promote digestive health and strengthen the body's natural defense system.
Probiotic foods include some yogurts, kefir (a fermented milk drink) and probiotics-enhanced foods such as juices and milk. The probiotics in foods must be available in large enough amounts to provide the health benefits.
Prebiotics are ingredients in foods that stimulate the activity and growth of probiotics (friendly bacteria). They are found in foods such as artichokes, asparagus, onions, garlic, leeks and bananas.
REFERENCES:
1. Functional Foods and Nutraceuticals. Agriculture and Agri-food Canada.
2. Giovannucci, E, et al "Intake of carotenoids and retinol in relation to risk of prostate cancer." JNCI 1995; 87 (23):1767-1776.
3. Olson BH, Anderson SM, Becker MP, et al. "Psyllium-enriched cereals lower blood total cholesterol and LDL cholesterol, but not HDL cholesterol, in hypercholesterolemic adults: results of a meta-analysis." J Nutr. 1997:127(10):1973-80.
4. Reid G, Sanders ME, Gaskins HR et al. "New Scientific Paradigms for Probiotics and Prebiotics" J Clin Gastroenterol 2003:37(2):105-118.
