Recently, “functional foods” have been a hot topic in magazines and news reports. Although the topic has lots of media coverage, a majority of the general population does not know exactly what classifies a functional food. Most people know that protein aids in muscle repair, vitamins, and minerals work to benefit cell function, and carbohydrates provide energy. In the 1980s, the Japanese Government created a list of “functional foods” and the added health benefits they provide, aside from the basic nutritional information that is readily known. The Food and Drug Administration regulates claims such as dietary fiber for heart disease and low sodium or fat content on food packaging. There is no definition of what a functional food actually is, so it leaves the meaning up to consumers. Fortified or enhanced foods and whole foods can be classified as functional foods. It is important to look at choosing functional foods that are minimally processed if it is economically possible. Some examples of these can include:
Fish
Salmon and trout are fatty fish with high amounts of omega-3 fatty acids and low mercury levels which can help reduce heart disease risk. Two meals a week meets the goal of consuming eight ounces of seafood for adults.
Unsalted Nuts
Make you feel full and can promote heart health. Cashews and almonds contain magnesium which is important in blood pressure regulation. If eating nuts, it is important to be cautious of the volume of consumption because nuts have a high-fat content.
Whole Grains
The dietary fiber in foods such as oats and buckwheat are an under-consumed nutrient in the United States and is becoming a public health concern. Fiber can help with blood sugar control and a decrease in cholesterol, along with other health benefits.
Beans
As with whole grains, beans offer dietary fiber as well as protein. While canned beans are good from a financial standpoint, it is important to opt for salt-free options. If salt-free is not an option, rinse a regular can of beans to reduce the sodium content.
Berries
Not only are berries such as strawberries, blueberries, or blackberries low calorie, but they also contain anthocyanins that give them their color that offers health benefits.
Foods from a variety of food groups., prepared in a healthy way, are essential in a healthy eating style. Focusing on lean proteins, low-fat or fat-free dairy, whole grains, fruits, and vegetables will help to ensure proper nutrition intake. Consult a registered dietitian before making drastic changes to your diet and if you are looking for eating plan development.
For more information visit:
https://www.eatright.org/food/nutrition/healthy-eating/functional-foods
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