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As health conscious consumers, we have access to an increasing array of functional foods, which promise to promote good health, prevent disease and even in some cases help treat certain conditions. The big question is: Will it make any noticeable difference to your health if you include functional foods into your diet?
What is a functional food?
A functional food provides health benefits over and above its role in supplying essential nutrients.These health benefits can include health promoting effects, disease preventing, or medicinal properties.
Functional foods therefore almost bridges the gap between food and medicine within natural healthcare. Examples include the foods that are rich in antioxidants, such as green tea, rooibos tea and berries that are believed to assist in the prevention of premature ageing, heart disease and cancer. Other examples include prebiotics and probiotics, which benefit digestive health and can assist in the prevention and management of digestive complaints such as irritable bowel syndrome, spastic colon and constipation.
Foods rich in Omega 3 fatty acids, fibre rich foods as well as foods that are fortified or enriched with extra nutrients are also functional foods.
Health Food Trends in 2010
A visit to any health store will quickly show you the reality of functional foods as a fast growing industry. A report1 recently published by New Nutrition Business (“10 Key Trends in Food, Nutrition & Health 2010”) reflects a focus on functional foods:
1) Digestive health
2) Convenient health benefits
3) “Feel the benefit” products
4) Energy products
5) Fruit and superfruit
6) Antioxidants
7) Weight management
8) Healthy snacking
9) Packaging and premiumisation
10) Bone health and joint mobility
Functional Foods
Antioxidant Foods
Antioxidants are mostly found in plant-based foods and comprise a diverse group of components. Antioxidants protect body cells and tissues against the damaging effects of free radicals. Because there are so many different types of antioxidants, it is very complicated to compare antioxidant levels of foods, as different antioxidants have varying potencies. To simplify this comparison, the ORAC (Oxygen Radical Absorbance Capacity) scale was established. Foods with the highest ORAC values have the most potent antioxidant capacity.2
Upon reviewing the ORAC values of well known foods, I was surprised to see how the highest values are associated with items such as herbs and spices, which we typically only ingest in miniscule quantities. It may therefore be more useful to review the ORAC values of general food items, of which we can include more significant quantities in our diets.
Green Tea
In traditional Chinese medicine, green tea is often recommended for its health promoting properties, that range from anti-ageing to energising effects. In modern healthcare, green tea has been thoroughly researched and is today well known within evidence based science for the following benefits:
Weight loss- Green tea’s popularity as a weight loss remedy is based on research showing how green tea antioxidants reduce body fat through increased oxidation of fat.3,4,5 The good news is that this effect of green tea is not associated with an increase in blood pressure or heart rate, side effects often associated with slimming products.
Reduced cancer risk- The potent antioxidants found in green tea (ORAC value of 1,253)2 is often associated with a reduced cancer risk.6 In a study including 770 individuals, regular intake of green tea was associated with a lower incidence of skin cancer.7 Another study showed promising results in reducing the risk of oral or mouth cancer. 8
Cranberries
Cranberries contain potent antioxidants (ORAC value 9,584)2 known as proanthocyanidins.
Urinary tract infections (UTIs)- The antioxidants in cranberries are believed to help prevent bacterial UTIs preventing bacterial adhesion to the cells in the urinary tract. Cranberry extract is also believed to increase the antioxidant capacity in the bloodstream, which supports the healing of damaged tissues.9, 10, 11
Did you know? Cranberry juice, dried cranberries and even cranberry extract in supplement form have all been shown to have therapeutic benefit to aid in the prevention of UTIs.
Corn
Corn, always believed to be rich in carbohydrate energy and not much else, has recently been under the spotlight for its potential antioxidant benefits. A study done in 2009 by Joe Vinson, a chemist at the University of Scranton in Pennsylvania, showed that snacks made with yellow corn have surprisingly high levels of polyphenol antioxidants, that are maintained at high levels irrespective of the baking process. That makes baked corn cakes a scrumptious, healthy option to add into your shopping basket!
Which are the best options? Be careful of selecting any corn based snack, as many of them are either deep fried, or baked with added oils. Dried corn cakes without any added fat, or good-old home-made popcorn are therefore the best options.
Rooibos Tea
Rooibos tea, well established as a source of potent antioxidants has certainly found its way into most health conscious consumers’ homes. Rooibos tea antioxidants have been associated with benefits such as reducing cancer risk, supporting cardiovascular health and even assisting in the prevention of premature skin ageing.
However, a recent report on iced rooibos tea products has raised some concerns. A study performed by Melvi Viljoen at the University of Stellenbosch indicated shockingly low levels, and even the complete absence, of the well known rooibos tea antioxidants in these ice tea products.
The best option therefore still seems to be a proper cup of home-brewed rooibos tea!
Omega 3
I am sure that anyone that has done a little bit of literature research on Omega 3 fatty acids, feels as overwhelmed and impressed as I do with the proven health benefits of this essential fatty acids. Apart from supporting memory and concentration, joint health, eye health and healthy blood circulation, Omega 3 fatty acids is becoming increasingly popular due to its heart health benefits.12
A recent study once again showed the cardiovascular benefits of Omega 3 fatty acids, where high intakes of DHA and EPA reduced the risk of heart failure.13
Stock up on Omega 3 rich fish such as salmon and sardines. If you opt for Omega 3 supplements, ensure that the product is purity certified and tested to be safe from heavy metals and pesticides, as these components are sometimes trapped in the oily tissues of fish that live in polluted waters.
The fine line between function and dysfunctional...
Chocolate
Do I need a good excuse to eat chocolate? As an individual with a great appreciation for chocolate, I look for any excuse to indulge. Recently, the antioxidant benefits of cocoa powder came under the spotlight in health literature, and subsequently in the advertising of products rich in cocoa powder such as dark chocolate.
Reviewing the ORAC values of foods, I was pleasantly surprised to see cocoa powder in the top 10 ORAC values, but even more surprised to see that dark chocolate is ranked much higher than other well known antioxidant rich foods, such as green tea, garlic and most berries.2
I am however concerned about how this message will be interpreted by the average consumer. As a well-informed, health conscious individual, I know to select chocolate items containing 70%+ cocoa powder, and to include these items in moderation.
However, can this message be misinterpreted by others as “any chocolate is good for you”? We should be careful to promote chocolate as a health food, as most chocolate products contain minimal quantities of cocoa powder and are rich in sugar and harmful processed trans-fats.
Functional Food – Where is the evidence?
As consumers we often feel vulnerable and confused when selecting health products or health foods, based on advertising, or a product’s label information that is supplied by the manufacturer.
We are fortunate to live in an age where many of the claims pertaining to health foods, natural remedies and medicines are substantiated by research. Thousands of clinical research studies explore various aspects of human health, nutrition and natural remedies, shifting natural medicine into the category of evidence based healthcare. If a health claim is made for any product, look out for the research that this claim is based upon.
In search of optimal health
Can one enhance your health by occasionally including functional foods into your diet?
I believe that optimal health is achieved through commitment to a healthy lifestyle. As a consulting dietician at a health resort, I recall meeting 3 individuals on different occasions that epitomized good health in every sense. Interestingly enough, before reviewing their personal information from their files, underestimated the ages of these 3 individuals (all over the age of 50), with more than 10 years.
They had the following lifestyle habits in common:
• Healthy diet including raw fruits and vegetables on a daily basis
• Exclusion of all processed foods, smoking and alcohol
• Stress management / relaxation activities
• Regular water intake
• Regular exercise routine
• and, very important: a positive attitude!
I do believe that functional foods, included as part of your a healthy lifestyle and a healthy diet, will greatly benefit your health.
So, will it make any noticeable difference to your health if you include functional foods into your diet? I think the answer is yes. As health conscious, informed individuals, we always have the power to select the healthiest foods available to us, thereby growing the culture of good health by inspiring those around us to do the same.
Follow Andrea on Twitter or ask her a question on Facebook.
What is a functional food?
A functional food provides health benefits over and above its role in supplying essential nutrients.These health benefits can include health promoting effects, disease preventing, or medicinal properties.
Functional foods therefore almost bridges the gap between food and medicine within natural healthcare. Examples include the foods that are rich in antioxidants, such as green tea, rooibos tea and berries that are believed to assist in the prevention of premature ageing, heart disease and cancer. Other examples include prebiotics and probiotics, which benefit digestive health and can assist in the prevention and management of digestive complaints such as irritable bowel syndrome, spastic colon and constipation.
Foods rich in Omega 3 fatty acids, fibre rich foods as well as foods that are fortified or enriched with extra nutrients are also functional foods.
Health Food Trends in 2010
A visit to any health store will quickly show you the reality of functional foods as a fast growing industry. A report1 recently published by New Nutrition Business (“10 Key Trends in Food, Nutrition & Health 2010”) reflects a focus on functional foods:
1) Digestive health
2) Convenient health benefits
3) “Feel the benefit” products
4) Energy products
5) Fruit and superfruit
6) Antioxidants
7) Weight management
8) Healthy snacking
9) Packaging and premiumisation
10) Bone health and joint mobility
Functional Foods
Antioxidant Foods
Antioxidants are mostly found in plant-based foods and comprise a diverse group of components. Antioxidants protect body cells and tissues against the damaging effects of free radicals. Because there are so many different types of antioxidants, it is very complicated to compare antioxidant levels of foods, as different antioxidants have varying potencies. To simplify this comparison, the ORAC (Oxygen Radical Absorbance Capacity) scale was established. Foods with the highest ORAC values have the most potent antioxidant capacity.2
Upon reviewing the ORAC values of well known foods, I was surprised to see how the highest values are associated with items such as herbs and spices, which we typically only ingest in miniscule quantities. It may therefore be more useful to review the ORAC values of general food items, of which we can include more significant quantities in our diets.
Green Tea
In traditional Chinese medicine, green tea is often recommended for its health promoting properties, that range from anti-ageing to energising effects. In modern healthcare, green tea has been thoroughly researched and is today well known within evidence based science for the following benefits:
Weight loss- Green tea’s popularity as a weight loss remedy is based on research showing how green tea antioxidants reduce body fat through increased oxidation of fat.3,4,5 The good news is that this effect of green tea is not associated with an increase in blood pressure or heart rate, side effects often associated with slimming products.
Reduced cancer risk- The potent antioxidants found in green tea (ORAC value of 1,253)2 is often associated with a reduced cancer risk.6 In a study including 770 individuals, regular intake of green tea was associated with a lower incidence of skin cancer.7 Another study showed promising results in reducing the risk of oral or mouth cancer. 8
Cranberries
Cranberries contain potent antioxidants (ORAC value 9,584)2 known as proanthocyanidins.
Urinary tract infections (UTIs)- The antioxidants in cranberries are believed to help prevent bacterial UTIs preventing bacterial adhesion to the cells in the urinary tract. Cranberry extract is also believed to increase the antioxidant capacity in the bloodstream, which supports the healing of damaged tissues.9, 10, 11
Did you know? Cranberry juice, dried cranberries and even cranberry extract in supplement form have all been shown to have therapeutic benefit to aid in the prevention of UTIs.
Corn
Corn, always believed to be rich in carbohydrate energy and not much else, has recently been under the spotlight for its potential antioxidant benefits. A study done in 2009 by Joe Vinson, a chemist at the University of Scranton in Pennsylvania, showed that snacks made with yellow corn have surprisingly high levels of polyphenol antioxidants, that are maintained at high levels irrespective of the baking process. That makes baked corn cakes a scrumptious, healthy option to add into your shopping basket!
Which are the best options? Be careful of selecting any corn based snack, as many of them are either deep fried, or baked with added oils. Dried corn cakes without any added fat, or good-old home-made popcorn are therefore the best options.
Rooibos Tea
Rooibos tea, well established as a source of potent antioxidants has certainly found its way into most health conscious consumers’ homes. Rooibos tea antioxidants have been associated with benefits such as reducing cancer risk, supporting cardiovascular health and even assisting in the prevention of premature skin ageing.
However, a recent report on iced rooibos tea products has raised some concerns. A study performed by Melvi Viljoen at the University of Stellenbosch indicated shockingly low levels, and even the complete absence, of the well known rooibos tea antioxidants in these ice tea products.
The best option therefore still seems to be a proper cup of home-brewed rooibos tea!
Omega 3
I am sure that anyone that has done a little bit of literature research on Omega 3 fatty acids, feels as overwhelmed and impressed as I do with the proven health benefits of this essential fatty acids. Apart from supporting memory and concentration, joint health, eye health and healthy blood circulation, Omega 3 fatty acids is becoming increasingly popular due to its heart health benefits.12
A recent study once again showed the cardiovascular benefits of Omega 3 fatty acids, where high intakes of DHA and EPA reduced the risk of heart failure.13
Stock up on Omega 3 rich fish such as salmon and sardines. If you opt for Omega 3 supplements, ensure that the product is purity certified and tested to be safe from heavy metals and pesticides, as these components are sometimes trapped in the oily tissues of fish that live in polluted waters.
The fine line between function and dysfunctional...
Chocolate
Do I need a good excuse to eat chocolate? As an individual with a great appreciation for chocolate, I look for any excuse to indulge. Recently, the antioxidant benefits of cocoa powder came under the spotlight in health literature, and subsequently in the advertising of products rich in cocoa powder such as dark chocolate.
Reviewing the ORAC values of foods, I was pleasantly surprised to see cocoa powder in the top 10 ORAC values, but even more surprised to see that dark chocolate is ranked much higher than other well known antioxidant rich foods, such as green tea, garlic and most berries.2
I am however concerned about how this message will be interpreted by the average consumer. As a well-informed, health conscious individual, I know to select chocolate items containing 70%+ cocoa powder, and to include these items in moderation.
However, can this message be misinterpreted by others as “any chocolate is good for you”? We should be careful to promote chocolate as a health food, as most chocolate products contain minimal quantities of cocoa powder and are rich in sugar and harmful processed trans-fats.
Functional Food – Where is the evidence?
As consumers we often feel vulnerable and confused when selecting health products or health foods, based on advertising, or a product’s label information that is supplied by the manufacturer.
We are fortunate to live in an age where many of the claims pertaining to health foods, natural remedies and medicines are substantiated by research. Thousands of clinical research studies explore various aspects of human health, nutrition and natural remedies, shifting natural medicine into the category of evidence based healthcare. If a health claim is made for any product, look out for the research that this claim is based upon.
In search of optimal health
Can one enhance your health by occasionally including functional foods into your diet?
I believe that optimal health is achieved through commitment to a healthy lifestyle. As a consulting dietician at a health resort, I recall meeting 3 individuals on different occasions that epitomized good health in every sense. Interestingly enough, before reviewing their personal information from their files, underestimated the ages of these 3 individuals (all over the age of 50), with more than 10 years.
They had the following lifestyle habits in common:
• Healthy diet including raw fruits and vegetables on a daily basis
• Exclusion of all processed foods, smoking and alcohol
• Stress management / relaxation activities
• Regular water intake
• Regular exercise routine
• and, very important: a positive attitude!
I do believe that functional foods, included as part of your a healthy lifestyle and a healthy diet, will greatly benefit your health.
So, will it make any noticeable difference to your health if you include functional foods into your diet? I think the answer is yes. As health conscious, informed individuals, we always have the power to select the healthiest foods available to us, thereby growing the culture of good health by inspiring those around us to do the same.
Follow Andrea on Twitter or ask her a question on Facebook.
