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 emergence 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 vegetable origin, such as fruits, vegetables, whole grains, seeds and legumes.
However, to obtain the benefits of functional foods, they need to be consumed regularly and must be part of a healthy diet, associated with regular physical activity. See how to eat healthy.
List of functional foods
Some examples of functional foods are:
1. 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 effects.
What is it for: prevents the onset of 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.
2. Soldier
Because it contains functional compounds, such as isoflavone, sterols, stanols and soluble and insoluble fibers, soy is a functional food with antioxidant, antitumor and anti-inflammatory properties.
What is it for: relieves menopause symptoms, prevents cardiovascular diseases, combats constipation, controls diabetes and prevents the emergence of some types of cancer, such as colon, breast and prostate.
3. 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 is it for: improves bowel function, controls blood glucose levels, reduces cholesterol and triglyceride levels in the blood. See other health benefits of yacon potatoes.
4. 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, vasodilator, antibacterial and anti-inflammatory bioactive compounds.
What is it for: helps prevent premature aging, cardiovascular diseases, Alzheimer’s and cancer, and strengthens the immune system.
5. Purple grape
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 actions.
What is it for: strengthens the immune system, improves healing, prevents premature aging, helps prevent some types of cancer, such as colon and prostate, and lowers blood cholesterol. See more benefits of consuming grapes.
6. Turmeric
Turmeric is rich in bioactive compounds, such as curcumin, demethoxycurcumin and bisdemethoxycurcumin, which have antioxidant, anti-inflammatory, antibacterial and immunomodulatory actions.
What is it for: helps prevent some types of cancer, relieves headaches and joint pain, controls diabetes, prevents allergic diseases and treats skin problems.
7. Tomato
Because it has excellent amounts of fiber, lycopene and flavonoids, which are bioactive compounds with antioxidant and anti-inflammatory action, tomatoes are classified as a functional food.
What is it for: prevents the emergence of prostate cancer, prevents heart and liver diseases, maintains skin, eye and hair health, strengthens the immune system and combats constipation. Find out how to get all the benefits of tomatoes.
8. 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 is it for: strengthens immunity, helps in the treatment of constipation, irritable bowel syndrome and gastritis, prevents excess gas and the emergence of colon cancer.
9. Sardines
In addition to providing fats and proteins for the body, sardines are a functional food as they are rich in omega 3, which is a type of healthy fat with antioxidant, anticoagulant and anti-inflammatory effects.
What is it for: reduces the risk of cardiovascular diseases, prevents the formation of clots, prevents depression and autoimmune diseases, improves brain function and skin quality.
10. Oats
Oats are a functional food, because in addition to providing good amounts of carbohydrates and proteins, they also contain beta-glucan and avenatramide, which are compounds with antioxidant, satiety and hypoglycemic properties.
What is it for: reduces the risk of colon cancer, improves sleep and bowel function, helps control blood sugar levels, promotes weight loss and strengthens the immune system. Discover all the benefits of oats.
11. Black beans
Black beans are rich in fiber, saponins and flavonoids, which are bioactive compounds with antioxidant, lipid-lowering and hypoglycemic effects.
What is it for: reduces the risk of colon cancer and cardiovascular diseases, combats constipation, balances blood glucose levels and promotes weight loss.
12. Flaxseed
Because it is rich in fiber, lignans and omega 3, which are bioactive compounds with anti-cancer, anti-inflammatory and antioxidant effects, flaxseed is considered a functional food.
What is it for: reduces the risk of cancer and cardiovascular diseases, prevents constipation, maintains eye health, prevents memory loss, anxiety and depression. See other health benefits of flaxseed.
