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Functional Foods:
Whole Foods Provide the Most Benefits“A ‘functional food’ is a food, or even a component of a food, that can give you health benefits in addition to, for example, protein and the other basic nutrients that we traditionally think of as beneficial in foods. The components that provide additional health benefits are often referred to as phytonutrients (plant nutrients),” explains Amy Taylor, MPH, RD, CDN, a dietitian at NewYork-Presbyterian/Weill Cornell.
While a multitude of foods now boast added “functional” ingredients that claim to provide myriad health benefits, don’t be deceived by flashy labels on fortified foods—there are plenty of natural “functional foods” that provide numerous beneficial nutrients.
Why whole foods are superior. “Whole foods contain a food matrix in which all of the components of the food work together so your body can best absorb and utilize the nutrients,” explains Taylor. When all of the nutrients in a whole food interact, their benefits expand beyond what their individual effects confer; in other words, the whole is more than the sum of its parts.
Whole grains are a good example. Scientists have found that their benefit goes beyond fiber alone; naturally occurring phytonutrients that are embedded in the fiber matrix of the grain can help lower your risk of heart disease, type 2 diabetes, obesity, and certain types of cancer.
The best in functional foods. The top four functional food groups are fruits, vegetables, legumes, and whole grains.
“The various colors of fruits and vegetables correlate with various phytonutrients. This is why it is important to eat a wide variety of fruits and vegetables, as well as legumes and whole grains,” explains Taylor.Here are some of Taylor’s top picks for functional foods and the phytonutrients they contain:
Tomatoes are rich in lycopene, which destroys free radicals and helps protect against several types of cancer. Lower risks of stomach, lung and prostate cancers have been linked with the consumption of cooked tomatoes and tomato products.
Red grapes contain resveratrol, which has been shown to lower LDL (“bad”) cholesterol and help maintain the health and integrity of blood vessels. Resveratrol is also found in red wine and grape juice.
Broccoli and other cruciferous veggies (cauliflower, Brussels sprouts, cabbage) can help maintain a healthy immune system thanks to various thiols (sulfur-containing phytonutrients).
Kale is a great source of lutein, which helps maintain eye health.
Onions and other members of the allium family (garlic, leeks, scallions) contain indoles and allicin. These foods appear to stimulate the liver’s detoxification system, allowing the body to naturally rid itself of unwanted compounds.
Soybeans and soy products, such as edamame, tofu, soy milk, and soy burgers, contain isoflavones, which help lower cholesterol levels and may helpprevent hormone-related cancers such as breast cancer.
Flaxseed and whole grains are rich in lignans, which may help prevent cardiovascular disease and breast cancer.
Other functional foods include tea and cocoa (higher amounts found in dark chocolate than milk chocolate); they contain flavonols, which may have heart-health benefits and act as antioxidants.
To get the optimum level of function from your foods, make sure these items make a regular appearance on your table. “And remember that a balanced diet is key to obtaining the most benefits from your diet,” concludes Taylor.
This article originally appeared in the July 2011 issue of Women's Nutrition Connection.
