Fabulous Functional Foods Pack An Extra Healthy Punch

Sharon Palmer, R.D.

Environmental Nutrition

You're part of a growing population hoping to eat their way to fabulous health -- a health-savvy consumer, always on the lookout for foods that possess special nutritional attributes that will keep your body vibrant and strong for years to come.

"Consumers are looking for a way to better health. As they hear of new research, they want to apply it to their lives. They're looking for their food choices to give them an advantage -- to live longer and stay healthy," says Nancy Cohen, Ph.D., R.D., L.D.N, a professor at the University of Massachusetts and spokesperson for the Institute of Food Technologists.

Welcome to the world of "functional" foods -- food and food components that provide a health benefit beyond basic nutrition. These foods provide nutrients and bioactive compounds that exceed what's necessary for mere survival by imparting particular health benefits or physiological effects. For example, antioxidants found in plant foods protect against the damaging effects of free radicals on body cells that contribute to diseases of aging.

Functional foods can take on many forms, from fortified juices, nutrition bars and cereals to simple whole foods.

"While some functional foods have been modified to add an ingredient that has a functional effect, a lot of whole foods offer benefits beyond basic nutrition," says Bethany Thayer, M.S., R.D., Director of Wellness Programs and Strategies at Henry Ford Health System in Detroit, MI and spokesperson for the American Dietetic Association.

"WHOLE" FUNCTIONAL FOODS APPROACH

Why favor whole functional foods over fortified foods and supplements?

"The more we find out about phytonutrients -- health-protective plant compounds -- the more we find out that some foods have health effects. When these nutrients are in foods, they are in the right amount; they keep the plant strong and healthy and they keep us strong and healthy. When they're taken out of the plant, the effect is not the same. These nutrients have an interaction that is synergistic," says Thayer.

When all of the nutrients found in a whole food interact together, their benefits expand beyond just their individual effects. Take whole grains, for example; scientists have found that their benefit goes beyond fiber alone. Naturally occurring phytonutrients embedded in the fiber matrix of the grain add extra benefits beyond the individual ingredient.

FUNCTIONAL FOODS CHECKLIST

If you're seeking protection from disease, make sure these powerful whole foods and beverages turn up in your diet frequently:

1. Fruits

Colorful fruits fall in functional food territory because they are packed with vitamins, minerals, fiber, and phytonutrients that lend them their vivid colors. For example, anthocyanins give blueberries their brilliant blue-purple hue and carotenoids give peaches their luscious pink-orange shade. Scientists are learning that these pigments, which act as antioxidants and naturally protect the plant from pests and UV radiation, can offer you health benefits. While some fruits such as berries are particularly high in antioxidants and have been linked with protection against Alzheimer's disease, heart disease and some types of cancer, don't limit your fruit picks to berries or so-called "superfruits." All fruits have beneficial phytonutrients -- the bigger the variety in your diet, the more diverse your intake of phytonutrients.

2. Vegetables

Plain, ordinary vegetables may seem unlikely "superfoods" -- but don't underestimate their power. Like fruits, their vibrant colors are painted by a rainbow of phytonutrients, such as lycopene in red tomatoes and lutein in yellow corn. Some phytonutrients hold particular promise. For example, lycopene in tomatoes has been linked with prostate cancer and heart disease protection, and cruciferous vegetables like broccoli, cauliflower and cabbage that contain sulfur compounds appear to reduce the risk of certain cancers. To gain a variety of benefits, eat vegetables from all of the color groups: red, orange-yellow, blue-purple, green, and even white. Did you know that onions contain allicin, which is linked with heart protection?

3. Whole grains

Whole grains such as whole wheat, brown rice, quinoa, and bulgur are bursting with protein, vitamins, minerals, dietary fiber and a host of phytonutrients like lignans, plant sterols (compounds that block your absorption of cholesterol), phenolic acids and flavonoids. That's why eating about three servings a day can lower your risk of heart disease, type 2 diabetes, obesity, and certain types of cancer. Refined grains, such as white flour, have been stripped of their nutrient-dense bran and germ, which robs them of vitamins, minerals, fiber, and up to 75 percent of their phytonutrients. The broader your selection of whole grains, the richer your reward of health-protective phytonutrients.

4. Legumes

Yes, even the humble bean is a hardworking, functional food. Considering that one-half cup of legumes like beans, lentils, and peas is packed with fiber and a slew of vitamins and minerals, it's no wonder they've been a staple food in so many indigenous diets. But the nutrition advantages don't stop there; legumes are replete with resistant starch that can feed the "good" bacteria in your gut and promote colon health, as well as many powerful phytonutrients, such as anthocyanins and phenolic compounds that act as antioxidants. That's why eating legumes has been linked with lower blood cholesterol levels, body weight, and rates of heart disease, hypertension, diabetes, and some types of cancer.

5. Nuts

Munch on a handful of nuts to protect your heart. Nuts such as walnuts, almonds, pistachios, peanuts and cashews can lower your "bad" cholesterol, improve the health of your artery linings, and reduce your risk of developing blood clots. What's the magic ingredient in those crunchy, little nuggets? Most nuts contain healthy polyunsaturated and monounsaturated fats, omega-3 fatty acids, fiber, vitamin E, plant sterols, and L-arginine (a substance that makes artery walls more flexible and less prone to blood clots.) That's why studies show that if you eat nuts regularly you can significantly reduce your risk of heart disease.

6. Fish

Fish and seafood are the main source of the powerful omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Research shows that these omega-3s can lower triglycerides and blood pressure, slow the buildup of plaque in the arteries, lower inflammation, and reduce the risk of death, heart attack, abnormal heart rhythms and stroke in people with heart disease. That's why the American Heart Association suggests that you eat fish at least twice a week to keep your ticker going strong. New findings even link fish omega-3s to reduced joint pain, improved depression, and protection of the brain.

7. Herbs and spices

Culinary herbs and spices are as rich in health benefits as they are in taste. These flavorful plant seasonings -- from green herbs to dried spices -- have one thing in common: they are concentrated sources of antioxidants that can contribute to your total intake of antioxidants for the day. For example, one-half teaspoon of cloves has a higher antioxidant level than one-half cup of berries. In addition, herbs and spices have anti-inflammatory action that may help fight off chronic diseases, such as diabetes, heart disease, cancer and Alzheimer's disease. Powerful seasonings, such as turmeric, ginger and pepper, work synergistically, creating greater effects when they are combined.

8. Green tea

Made from unfermented leaves, green tea contains particularly high levels of polyphenols that act as powerful antioxidants. Studies show that green tea lowers "bad" cholesterol, raises "good" cholesterol, and helps prevent coronary artery disease. And lower rates of certain cancers have been observed among people who consume high amounts of green tea.

9. Dark chocolate

The best news of the 21st century: Dark chocolate, in moderation, is good for you. You can thank cocoa polyphenols for imparting health benefits that include prevention of blood clots, improved insulin resistance, healthy blood vessel function, and lower levels of blood pressure, inflammation and "bad" cholesterol. Just remember to keep it dark (at least 70 percent cocoa) and moderate (one ounce) to reap its rewards.

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