Super Foods
Is your diet skilled enough to face all
the diseases? Today it has become mandatory to go beyond basic nutritional
needs. The addition of functional food has now become essential if we want to
strengthen our immune system and other body parts. A functional foods or
super foods refers to the food given for an additional function by adding new
ingredients or more of existing ingredients.
To give potentially positive effect on health beyond basic nutrition
functional foods or super foods are considered of prime importance. Functional
foods are one of the fastest-growing segments of the food industry. In many
countries like India, functional foods have already become part of the dietary
landscape. there has
been an explosion of consumer interest in the health enhancing role of specific
foods or physiologically- active food components, so-called functional foods
Functional foods includes whole
foods and fortified, enriched, or enhanced foods or dietary components that may
reduce the risk of chronic disease and provide a health and physiological
benefit beyond the traditional nutrients it contains
EXAMPLES OF FUNCTIONAL COMPONENTS
|
CAROTENOIDS |
||
|
Beta-carotene |
carrots, pumpkin, sweet potatoes,
cantaloupe, spinach, tomatoes |
Prevent damaging of cells; bolsters antioxidant defences; |
|
Lutein, Zeaxanthin |
spinach, corn, eggs, citrus fruits,
asparagus, carrots, broccoli |
supports maintenance of eye health |
|
Lycopene |
tomatoes and processed tomato products,
watermelon, red/pink grapefruit |
supports maintenance of prostate health |
|
DIETARY
FIBER |
||
|
Insoluble fibre |
wheat bran, corn bran, fruit skins |
supports maintenance of digestive
health; may reduce the risk of some types of cancer |
|
Beta glucan |
oat bran, oatmeal, oat flour, barley,
rye |
may reduce risk of coronary heart
disease (CHD) |
|
Soluble fibre |
psyllium seed husk, peas, beans, apples,
citrus fruits |
may reduce risk of CHD and some types of
cancer |
|
Whole grains |
cereal grains, whole wheat bread,
oatmeal, brown rice |
may reduce risk of CHD and some types of
cancers; supports maintenance of healthy blood glucose levels |
|
FATTY
ACIDS |
||
|
Monounsaturated fatty acids (MUFAs) |
tree nuts, olive oil, canola oil |
may reduce risk of CHD |
|
Polyunsaturated fatty acids (PUFAs) –
Omega-3 fatty acids— ALA |
walnuts, flaxseeds, flaxseed oil |
supports maintenance of heart and eye
health; supports maintenance of mental function |
|
PUFAs – Omega-3 fatty acids |
salmon, tuna, marine and other fish oils |
may reduce risk of CHD; supports
maintenance of eye health and mental function |
|
PREBIOTICS
& PROBIOTICS |
||
|
PREBIOTICS |
whole grains, onions, some fruits,
garlic, honey, leeks, banana, fortified foods and beverages |
supports maintenance of digestive
health; supports calcium absorption |
|
PROBIOTICS |
certain yogurts and other cultured dairy
and non-dairy applications |
supports maintenance of digestive and
immune health; benefits are strain specific |
|
PHYTOESTROGENS |
||
|
Isoflavones – Daidzein, Genistein |
soybeans and soy-based foods |
supports maintenance of bone and immune health,
and healthy brain function; for women, supports menopausal health |
|
Lignans |
flax seeds, rye, some vegetables, seeds
and nuts, lentils, triticale, broccoli, cauliflower, carrot |
support maintenance of heart and immune
health |
|
Soya Protein |
soybeans and soy-based foods like milk,
yogurt, cheese and tofu |
may reduce risk of CHD |
There are plenty of researches which support that
functional foods components, either from plant or animal sources, enhances
health. It should be stressed, however, that functional foods are not a magic
bullet or universal panacea for poor health habits. There are no “good” or
“bad” foods, but there are good or bad diets. Emphasis must be placed on
overall dietary pattern as per dietary Guidelines, and is plant-based, high in fibre,
low in animal fat, and contains 5-9 servings of fruits and vegetables per day.
Moreover, diet is only one component of an overall lifestyle that can have an
impact on health; other components include smoking, physical activity, and
stress.
Post Your Ad Here
Comments