What they are
Functional foods are those that, in addition to their basic nutritional functions, also contain bioactive compounds that promote health and well-being, and prevent the onset of diseases such as diabetes, heart attack, stroke and cancer.
Functional foods are natural and can be of animal origin, such as seafood, fish and yogurt, or of plant origin, such as fruit, vegetables, whole grains, seeds and legumes.
However, to get the benefits of functional foods, they need to be consumed regularly and should be part of a healthy diet, combined with regular physical activity. Here’s how to eat a healthy diet.
List of functional foods
Some examples of functional foods are:
- Green tea
Green tea is considered a functional food because it contains catechins, flavonoids and caffeine, which are bioactive compounds with thermogenic, antioxidant and anti-inflammatory properties.
What it’s good for: it prevents cancer, helps with weight loss, balances blood glucose levels, regulates blood pressure, improves memory and prevents heart disease. Discover all the benefits of green tea.
- Soy
Because it contains functional compounds such as isoflavones, sterols, stanols and soluble and insoluble fibers, soy is a functional food with antioxidant, anti-tumor and anti-inflammatory properties.
What it’s good for: relieving the symptoms of the menopause, preventing cardiovascular disease, combating constipation, controlling diabetes and preventing the appearance of some types of cancer, such as colon, breast and prostate cancer.
- Yacon potato
Yacon potatoes are rich in soluble and insoluble fiber, fructo-oligosaccharides and inulin, which are functional compounds with probiotic action, increasing the growth of beneficial bacteria in the intestine.
What it’s good for: improves bowel function, controls blood glucose levels, lowers blood cholesterol and triglyceride levels. See other health benefits of yacon potatoes.
- Citrus fruits
Citrus fruits such as lemon, orange, kiwi, acerola and pineapple are functional because they have good amounts of flavonoids, which are antioxidant, antiviral, vasodilating, antibacterial and anti-inflammatory bioactive compounds.
What it’s good for: it helps prevent premature ageing, cardiovascular diseases, Alzheimer’s and cancer, and strengthens the immune system.
- Purple grapes
Purple grapes are a functional food because they are rich in tannins, catechins, resveratrol and anthocyanins, which are bioactive compounds with cardioprotective, antioxidant and anti-inflammatory action.
What it’s good for: it strengthens the immune system, improves healing, prevents premature ageing, helps prevent some types of cancer, such as colon and prostate cancer, and lowers blood cholesterol. See more benefits of eating grapes.
- Turmeric
Turmeric is rich in bioactive compounds such as curcumin, demethoxycurcumin and bisdemethoxycurcumin, which have antioxidant, anti-inflammatory, antibacterial and immunomodulatory effects.
What it’s good for: it helps prevent some types of cancer, relieves headaches and joint pain, controls diabetes, prevents allergic diseases and treats skin problems.
- Tomato
Because it contains high amounts of fiber, lycopene and flavonoids, which are bioactive compounds with antioxidant and anti-inflammatory properties, tomatoes are classified as a functional food.
What it’s good for: it prevents prostate cancer, prevents heart and liver disease, maintains healthy skin, eyes and hair, strengthens the immune system and fights constipation. Find out how to get all the benefits of tomatoes.
- Yogurt
Yogurt is rich in probiotics, such as Bifidobacteria and Lactobacilli, which are beneficial bacteria that act as immunomodulators and regulators of intestinal flora.
What it’s good for: it strengthens immunity, helps treat constipation, irritable bowel syndrome and gastritis, prevents excess gas and colon cancer.
- Sardines
In addition to providing the body with fats and proteins, sardines are a functional food because they are rich in omega-3, a type of healthy fat with antioxidant, anticoagulant and anti-inflammatory properties.
What it’s good for: it reduces the risk of cardiovascular disease, prevents the formation of blood clots, prevents depression and autoimmune diseases, improves brain function and skin quality.Oats
Oats are a functional food, because as well as providing good amounts of carbohydrates and proteins, they also contain beta-glucan and avenatramide, which are compounds with antioxidant, satiating and hypoglycemic properties.
What it’s good for: reduces the risk of colon cancer, improves sleep and bowel function, helps control blood sugar, promotes weight loss and strengthens the immune system. Discover all the benefits of oats.
- Black beans
Black beans are rich in fiber, saponins and flavonoids, which are bioactive compounds with antioxidant, lipid-lowering and hypoglycemic properties.
What it’s good for: reducing the risk of colon cancer and cardiovascular diseases, fighting constipation, balancing blood glucose levels and promoting weight loss.
- Linseed
Because it is rich in fiber, lignans and omega-3, which are bioactive compounds with anti-cancer, anti-inflammatory and antioxidant action, flaxseed is considered a functional food.
What it’s good for: it reduces the risk of cancer and cardiovascular diseases, prevents constipation, maintains eye health, prevents memory loss, anxiety and depression.
