Functional Foods

What Are Functional Foods?

These foods can be categorized into three types:

Naturally Occurring Functional Foods

These foods naturally contain health-promoting nutrients and bioactive compounds such as…

• Turmeric: Contains curcumin, widely used in preventing cancer and reducing inflammation in chronic illnesses.
• Garlic: Rich in allicin, known for its antimicrobial and cardiovascular protective effects.
• Nutmeg: Helps induce sleep and soothe the nervous system, making it beneficial for those struggling with insomnia or anxiety.
• Cinnamon: Helps regulate blood sugar and blood pressure.
• Hibiscus: A source of antioxidants, hibiscus tea helps lower cholesterol and supports heart health.
• Ghee and Coconut Oil: These healthy fats are high in Medium Chain Triglycerides (MCTs) that support brain function and metabolism.

Fortified and Enriched Foods

These foods are supplemented with nutrients to enhance their value. These enhancements help bridge nutritional gaps in urban diets. Though they help for a shorter period, one has to be conscious about how it is processed and packaged.

• Vitamin D-fortified milk: Supports bone health and immunity.
• Iodized salt: Prevents goitre and thyroid dysfunction.
• Probiotic yogurts: Help maintain a healthy gut microbiome.
• Omega-3 enriched eggs: Support cardiovascular and brain health.

Bioactive Components in Functional Foods

• Antioxidants: Such as lycopene (in tomatoes), beta carotene (in carrots), and Vitamin E (in almonds), help reduce oxidative stress and protect cells.
• Phytochemicals: Plant-based compounds found in herbs and vegetables that prevent chronic diseases.
• Omega-3 fatty acids: Found in flaxseeds, chia seeds, and fatty fish, support heart and brain health.
• Prebiotics and Probiotics:
  • Prebiotics (like isabgol, banana, flax seeds) feed beneficial gut bacteria.
  • Probiotics (like curd, kefir) restore balance to the gut flora.

One can easily add functional foods to your diet with a few simple, healthy choices. Here are a few quick tips:

• Boost breakfast: Mix chia seeds or flaxseeds into your smoothie or oatmeal for fibre and omega-3s.
• Add probiotics.
• Snack smart: Choose nuts, seeds, or berries for a dose of antioxidants and healthy fats.
• Pick fortified options: Choose cereals or plant-based milks with added vitamins like calcium and Vitamin D.
• Eat more greens: Include green veggies like spinach or kale in salads or smoothies for a nutrient boost.
• Don’t rely only on them: Functional foods should complement a balanced diet.

Examples

• Probiotic-rich yogurt and kefir for gut health and digestion.
• Wild-caught salmon, flaxseeds, and walnuts, packed with omega-3s for heart and brain health.
• Blueberries, turmeric, and dark leafy greens, brimming with antioxidants and anti-inflammatory properties.
• Whole grains and legumes to stabilise blood sugar and support long-lasting energy.
• Fermented foods like kimchi and miso, which aid immunity and microbiome balance.
• Mushrooms and adaptogens such as reishi or ashwagandha, used to support stress resilience and vitality.

Read the full story that first appeared in Deccan Chronicle dated May 12, 2025 here: