.jpg)
In recent years, particularly post-pandemic, there's been a marked shift towards a healthier lifestyle, with a significant emphasis on incorporating functional foods into our diets. An Ipsos survey highlighted an interesting trend: 87% of Americans are keen on making healthier life choices that support a longer life, but few are well-educated about what that involves. Understanding more about how nutrition supports our health is an essential step in enhancing overall well-being through diet.
What Exactly Are Functional Foods?
Functional foods are foods rich in nutrients that provide a range of health benefits. Going beyond basic nutrition, they offer functional benefits to the body, such as disease prevention, nutritional supplementation, and overall development.
Unlike superfoods, which are often touted for similar benefits, functional foods are readily accessible and not necessarily expensive. They include everyday staples such as fruits, whole grains, fish, and beans. “Superfoods are more of a marketing term used by the food industry to sell foods rich in numerous nutrients at higher price points, whereas functional foods contain nutrients that have been shown in countless studies to improve health outcomes,” explained nutritionist Rachel Clarkson to Vitality.
Statista estimates that the global functional food market will be worth over half a trillion U.S. dollars by 2028, indicating their growing popularity and the public's recognition of their benefits.
Types of Functional Foods
Functional foods are categorized into two main types based on their origin: conventional and modified. Conventional functional foods are those naturally rich in essential nutrients, such as vitamins, minerals, and antioxidants. Examples include fruits, vegetables, nuts, seafood, and legumes.
Modified or fortified functional foods, on the other hand, are products that have been enhanced with additional nutrients or beneficial components, like vitamins and probiotics. Fortified cereals or dairy products are a prime example.
To help consumers understand the benefits of functional foods, the U.S. has recently “approved the marketing of foods that carry health claims. These “functional foods” are approved on the basis of scientific evidence,” explained researcher Dr. Peter J. Jones in a study into the health benefits of certain foods.
Incorporating Functional Foods into Your Diet
To add more functional foods to your diet, you don’t need to visit a special health food store or look for exotic ingredients. Below are some everyday staples that contain beneficial components to help improve your functional health.
Here are six practical ways to weave some of the functional foods above into your daily diet effectively:
- Begin with a nutrient-rich breakfast: Kickstart your day with fiber-rich foods like oatmeal and chia seeds. Combining these with berries can boost the vitamin and antioxidant content of your breakfast.
- Enhance Greek yogurt with berries: Greek yogurt, packed with protein and probiotics, can be garnished with various berries to improve gut health and skin vitality due to its antioxidizing properties.
- Opt for unsalted nuts as snacks: Almonds, cashews, and walnuts are not only healthy snacks but also contribute to cardiovascular health, thanks to their magnesium content.
- Incorporate a variety of vegetables: Diversify your nutrition by including different vegetables in your diet, such as carrots, radishes, and broccoli, which are rich in phytochemicals and iron.
- Add beans for protein: Beans provide dietary fiber, protein, potassium, and folate. Try adding them to salads, soups, or stews for a nutritional boost.
- Switch to healthier carbohydrate sources: Replacing white rice with alternatives like quinoa can help avoid rapid spikes in blood sugar levels. Quinoa also offers a richer protein content for a balanced diet.
Conclusion
Functional foods offer a comprehensive approach to meeting nutritional needs while also preventing various health issues. Their inclusion in daily diets represents a proactive step towards healthier living. Whether opting for natural or fortified options, the key is to start with familiar foods like vegetables and whole grains, gradually integrating a broader range of functional foods for a balanced and healthful diet. This approach not only caters to the body’s nutritional requirements but also aligns with the growing trend towards sustaining a healthier, more fulfilling lifestyle.
Sources
Discover What Grows Wealth with Minimum Effort & Minimum Risk
