Functionality

Functional foods are foods that provide health benefits beyond basic nutrition.  They play a major role in reducing your risk of disease.  These foods include health-promoting ingredients or natural components found in conventional foods, fortified, enriched or enhanced foods. Research has shown that eating functional foods on a regular basis, as a part of a balanced and varied diet can contribute to overall health.

Functional Foods:

·         Reduce risk of cardiovascular disease and other diseases

·         Reduce risk of cancer

·         Reduce osteoporosis

·         Aid in weight loss/management

·         Improve health in general

·         Improve memory and mental health

·         Improve reaction time

·         Improve fetal health

SOME AMAZING FUNCTIONAL FOODS 

Food Source	Health Benefit(s)	Active component(s)
Almonds	May lower LDL and total cholesterol May reduce risk of heart disease	Monounsaturated fatty acids, protein, fiber, vitamin E, magnesium
Blueberries	May reduce risk of cancer May improve vision problems May prevent urinary tract infection	Antioxidants such as anthocyanin, fiber
Broccoli	May lower LDL cholesterol May reduce risk of cancer May maintain healthy immune system	Vitamins A, K, C, E; beta-carotene, potassium, folate, fiber, sulforaphane, glucosinolates
Cheese	May decrease risk of certain cancers	Calcium, vitamins A, D; protein, riboflavin, phosphorus, conjugated linoleic acid (CLA)
Chocolate, Dark	May decrease risk of heart disease	Flavonoids, potassium, iron, phosphorus, monounsaturated fatty acids, and stearic acid
Cranberries	May improve urinary tract health May reduce risk of acute and recurrent urinary tract infection May reduce risk of heart disease	Fructose and proanthocyanidins
Flax Seed	May reduce risk of heart disease May decrease high blood pressure May reduce osteoporosis risk May decrease total cholesterol and LDL	Omega-3 fatty acids, vitamin E, fiber, beta-carotene, magnesium, potassium, lignans
Garlic	May reduce risk of cancer May lower total cholesterol levels May lower blood pressure May protect against common cold	Antioxidants, potassium, phosphorus
Grapes and Grape Juice (Red and Purple)	May reduce risk of heart disease May inhibit tumor growth May prevent cell damage	Phytonutrients, polyphenols, vitamin C
Milk	May reduce risk of osteoporosis May decrease colon cancer risk May reduce high blood pressure	Calcium, vitamins A, D; protein, riboflavin, phosphorus, potassium
Oatmeal	May reduce total and LDL cholesterol levels	Beta-glucan (soluble fiber), protein, B-vitamins
Salmon	May improve mental and visual function May reduce risk of heart disease	Omega-3 fatty acids, protein, potassium, vitamins D, E; phosphorus
Soy	May reduce risk of heart disease May decrease risk of certain cancers in some people May lower LDL cholesterol May ease menopausal symptoms	Omega-3 fatty acids, protein, potassium, vitamins D, E; phosphorus
Tea	Black: May decrease heart disease risk May reduce risk of some cancers Green: May reduce risk for heart disease May boost immune system	Vitamin C, tannins, catechins, flavonoids, theaflavin-3’-monogallate (TF-2) Polyphenols
Tomatoes	May reduce risk of prostate cancer May decrease heart attack risk	Lycopene (an antioxidant), vitamins A, C; potassium, beta-carotene, phosphorus
Whey Protein	May reduce the risk of cancer May strengthen immune system May improve exercise performance May increase muscle mass on resistance training program	Lactoferrin, lactoperoxidase, alpha-lactalbumin, sphingomyelin and calcium
Wine, Red	May reduce heart disease risk May decrease risk of some cancers May reduce LDL cholesterol May raise HDL cholesterol	Flavonoids, phenols (an antioxidant), resveratrol
Yogurt, cultured dairy products	Some strains may improve intestinal health May reduce risk of some cancers May reduce cholesterol in some groups	Calcium, vitamins A, D; protein, riboflavin, phosphorus, probiotics