Functional foods: Definition, benefits and uses

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Functional foods not only bring many positive benefits to health and reduce the risk of disease. In particular, the use of functional foods helps to prevent nutritional deficiencies, support the development of growth and development in young children.

1. What are functional foods?

Functional foods were first born in Japan in 1980 when they were approved by the competent authorities and proved that they bring many benefits in improving overall health.
Some examples of healthy supplements are vitamin, mineral, probiotic or fiber supplements. Nutrient-rich foods such as fruits, vegetables, nuts, seeds and whole grains are also often referred to as functional foods due to their health benefits. For example, oats contain a type of fiber called beta glucan that has been shown to reduce inflammation, boost immune function, and improve heart health.
Similarly, fruits and vegetables have the ability to fight disease because they contain many antioxidant compounds - compounds that are very good for health.

2. How many types of functional foods are there?

Functional foods are divided into two categories: conventional foods and fortified foods.
Common foods provide all-natural ingredients, providing important nutrients such as vitamins, minerals, antioxidants and heart-healthy fats. Meanwhile, fortified foods have some added ingredients, such as vitamins, minerals, probiotics, or fiber, to further enhance their health benefits. Here are some examples of common supplements:
Fruits: Berries, kiwi, pears, peaches, apples, oranges, bananas Vegetables: Broccoli, cauliflower, kale, spinach, zucchini Nuts: Almonds, cashews, macadamia nuts Seeds: Chia seeds, flaxseeds, hemp seeds, pumpkin seeds Legumes: Black beans, chickpeas, navy beans, lentils Whole grains: Oats barley, buckwheat, brown rice Seafood: Salmon, sardines, anchovies, mackerel, cod Fermented foods: Kimchi, sauerkraut Herbs and spices: Turmeric, cinnamon, ginger Beverages: Coffee, green tea, black tea Some examples of fortified foods: Includes fortified juices, fortified dairy products, fortified nut milks like almonds, cashews. fortified cereals.

3. Potential benefits of functional foods

3.1. Preventing nutritional deficiencies

Supplements often add many important nutrients, including vitamins, minerals, healthy fats, and fiber. A varied diet with dietary supplements will ensure you get all the nutrients you need and prevent nutrient deficiencies. In fact, with the advent and widespread use of functional foods, the global prevalence of nutrient deficiencies has decreased significantly. For example, after iron-fortified wheat flour was introduced in Jordan, iron deficiency rates among children were nearly halved.

3.2. Functional foods to prevent disease

Supplements provide important nutrients that can help protect against disease. Some examples of disease-preventing effects are as follows:
Antioxidant-rich supplements: These help neutralize harmful compounds called free radicals, helping to prevent cell damage cells and a number of chronic diseases , including heart disease , cancer and diabetes . Omega-3 fatty acids: This is a healthy fat that helps reduce inflammation, boost brain function, and promote heart health. Fiber-rich supplements: C may promote better blood sugar control and protect against conditions like diabetes, obesity, heart disease, and stroke. Fiber can also help prevent digestive disorders, including colitis, stomach ulcers, hemorrhoids, and acid reflux.

4. Can promote growth and development in children

Some functional foods provide nutrients that are essential for growth and development in infants and young children. For example, cereals, cereals and powders are often fortified with B vitamins such as folic acid, which is essential for the health of the unborn baby.
For pregnant mothers, low folic acid levels can increase the risk of neural tube defects, which affect the brain, spinal cord or spine. Scientists have estimated that increasing folic acid intake reduces the incidence of neural tube defects by between 50% and 70%.
Other nutrients commonly found in supplements also play an important role in a child's growth and development, including omega-3 fatty acids, iron, zinc, calcium and vitamin B12.

5. How to use functional foods?

Fortify conventional supplements: These include nutrient-rich whole foods such as fruits, vegetables, whole grains, and legumes. These foods not only provide your body with the vitamins and minerals it needs, but also support overall health.
Fortify Supplements: Supplementing with fortified foods helps fill gaps in your diet to prevent nutrient deficiencies, as well as promote health by increasing Boost absorption of important nutrients like vitamins, minerals, fiber, heart-healthy fats, or probiotics.
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References: mayoclinic.org, healthline.com
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