The intake of functional foods has increased tremendously in recent times. They are a significant source of nutrition for the body and the primary source that prevents the risk of various ailments. There are plenty of health benefits associated with the consumption of functional foods, but the intake of these food items should be in the recommended range. 

They are healthy but still demand to be consumed adequately, not excessively, and not below requirement. Their intake should be kept adequate to preserve better health and safety.

• Fermented soybean products like natto are rich in vitamin K2, essential for bone health.
• Tart cherries are functional foods known to improve sleep quality due to natural melatonin.
• Algae oil, an alternative to fish oil, is a plant-based source of omega-3 fatty acids.
• Black garlic, a fermented version of raw garlic, has enhanced antioxidant properties.
• Certain functional foods, like flaxseeds, contain lignans that may help balance hormones.
• Purple potatoes are rich in anthocyanins, which may help lower blood pressure.

The most nutritious foods category, functional foods, are considered those that offer additional health benefits besides fundamental nutritional values. These foods contain supplements and other additional components designed to improve the general population’s health and reduce the risk of various ailments. 

Though the foods ensure benefits for all ages, they appear useful while improving the health of the older adults population. Some wellness foods in the market are orange juice fortified with calcium and eggs fortified with added vitamin E. All these are some of the widely available functional foods or Nutraceuticals.

There is a wide range of functional foods from which every person can benefit. Some of these include:

All foods enriched with antioxidants come under the category of functional foods. For example, all bright-colored fruits and vegetables include green leafy vegetables like spinach, cabbage, broccoli, and berries of all kinds, including goji berries, raspberries, blueberries, and cranberries.

Dark-colored fruits like oranges, papaya, and carrots are antioxidant-rich and the best sources of functional foods.

Phytonutrient sources like Spirulina, sea vegetables, chlorella, and some vitamins and minerals are good examples of functional foods.

All foods with high fiber in their composition come under the category of functional foods, like coconut, avocado, legumes, whole grains, nuts, and seeds.

Many fermented and cultured foods, like yogurt, kimchi, and kefir, are the best functional foods and offer potential benefits to gut health.

Certain vegetables like garlic, onion, potatoes, asparagus, fruits like bananas, and grains like oatmeal are the best prebiotics and functional foods.

Omega 3-rich foods are wild-caught fish, including salmon, sardines, halibut, and mackerel. Besides these, flax, chia, and walnuts are also omega-3 rich and considered the best functional foods.

Nuts and seeds are considered the best functional foods, including chia seeds, flaxseeds, walnuts, cashews, and almonds.

The best functional foods are tea of different kinds, like black tea, green tea, ginger, cinnamon, parsley, fresh herbs, and spices like basil, oregano, and bay leaves. Food items like chocolate, cocoa, and red wine are functional because of the presence of phytonutrients in their composition.

Being the best source of essential amino acids like glycine, arginine, lysine, electrolytes, and antioxidants like glucosamine, bone broth is considered the best functional food. So, enjoy healthy living by incorporating these healthy, nutritious, and easily accessible food items that can boost your health and ensure a healthy lifestyle.

Functional food consumption offers multiple health benefits. These foods are within easy reach so that any person can get their benefits. These foods are;

Being a chief source of antioxidants, functional foods appear effective while reducing the risk of certain cardiovascular disorders. These foods fight oxidative stress and maintain cellular health. Besides health benefits, functional foods are the significant sources that give primary colors to food. So, their significance becomes two-fold this way. 

Functional foods are omega-3-rich foods that positively influence heart health. Omega-3 appears effective while reducing blood pressure and cholesterol levels and highly reduces the risk of death from these anomalies.

Functional foods give significant support to digestive health and appetite regulation. Being the potential source of dietary fiber, functional foods come up with regulating bowel movements, maintaining bowel health, reducing blood cholesterol levels, and ultimately helping you live longer.

Being the best source of probiotics, functional foods appear to protect the lining of the gastrointestinal tract, adequate absorption of certain nutrients, fight infections, and prevent common digestive health issues like diarrhea, constipation, and eczema in children. 

These probiotics help with losing extra pounds, thus giving you a good shape.

Functional foods include major prebiotics as well, which give a boost to metabolism and support digestive health. These food items increase the number of friendly gut bacteria, ultimately aiding in preventing digestive health issues. 

Moreover, functional foods also enhance immunity as a source of these prebiotics.

As the best source of nuts, legumes, walnuts, and almonds, functional foods appear effective while maintaining cognitive development and supporting brain function. These foods exert a positive influence on memory as well. 

So, you can categorize functional foods as the best memory-boosting foods.

All kinds of herbs, spices, and teas come under the sources of functional foods. Spices like ginger give anti-microbial and anti-inflammatory properties. They are also anti-carcinogenic and exert a positive influence on the lowering of cholesterol levels, mood, and cognition. 

It all adds up more to the worth of functional foods. 

Plant sterols and stanols are available food sources from fresh fruits, vegetables, nuts, and seeds. They appear so helpful while reducing the levels of cholesterol. They allow minimum cholesterol to move in the bloodstream and block the major arteries.

Therefore, they effectively treat vascular disorders, including atherosclerosis. 

Different research studies have shown that only 2 grams of plant sterols and stanols result in a 5 to 15% reduction in cholesterol levels in just a few weeks. 

So, if you are already taking margarine, butter, or oil-based spread, transitioning to the one with added sterols and stanols will be a good choice.

Vitamins, minerals, healthy fats, and fiber are just some vital components often abundant in functional foods. Consuming a wide range of functional foods, such as those that have been fortified or supplemented with additional nutrients, may help prevent nutritional deficiencies and ensure you get all the nutrients your body needs. 

For this reason, the frequency of vitamin shortages has dropped dramatically worldwide since fortified foods were first introduced. For example, the prevalence of iron deficiency anemia in Jordanian children was reduced by almost half with iron-fortified wheat flour. 

Rickets, goiter, and birth abnormalities are some diseases that are often caused by a deficiency of certain nutrients that can be avoided by fortification.

It’s no secret that children and infants need certain nutrients for growth and development. Incorporating a variety of nutrient-rich functional foods into a healthy diet is one way to ensure that dietary requirements are being fulfilled. 

Foods fortified with additional essential vitamins and minerals might be helpful, especially for children. Examples include the common practice of adding folic acid and other B vitamins to grains, starches, and flours to ensure their safety during pregnancy.

Folic acid deficiency affects normal brain functioning and induces infant neural tube defects. Meanwhile, suppose pregnant females ensure the appropriate intake of folic acid. In that case, it reduces infants’ 50 to 70% chances of neural tube defects. 

Other nutrients are involved in the human body’s average growth and development, like omega-3, iron, zinc, calcium, and vitamin B12, which are all components of functional foods. 

All customers are approached by marketing efforts for functional foods that promise to enhance their health. But there may be subsets of the public who benefit more from their qualities, like the adult population. 

Food production must adapt to the requirements of an aging population. Foods that aid in circulatory and gut health, as well as those that preserve bones and prevent dementia and other debilitating diseases, fall into this category.

Other populations cannot profit from functional foods since their members rarely consume the necessary elements. That’s how it works with olives. 

Other people may reap the benefits of this plant thanks to the industrialization of domestically sourced dishes fortified with extracts of olive fruit.

You may satisfy your nutritional requirements and lower your risk for many chronic illnesses by adopting a balanced diet that includes foods from all the food groups. Try to eat more fresh fruits and vegetables, healthy grains, lean proteins, and fat-free or low-fat milk products. 

Consult a professional dietitian or nutritionist if you want help learning about functional foods or creating a healthy eating plan that works for you.