Hippocrates wisely stated back in 400 BC, “Let food be your medicine and medicine
be your food.” Modern research has validated this doctrine. Today we know that what
we eat is a major determinant of health, and that food provides both nutritive and
healing properties.
Functional foods, as defi ned by the International Food Information Council, are
“foods or dietary components that may provide a health benefi t beyond basic nutrition.”
In other words, these foods provide more than just vitamins and minerals; they
contain compounds that have benefi cial actions in the body and can reduce the risk of
chronic disease. These are foods that you want to include more of in your daily diet.
Below are some examples of functional foods and their associated health benefi ts.
• Apples provide both soluble and insoluble fi bre (one medium apple with skin provides
about 3 g of fi bre). Apple skins are a major food source of a type of fl avonoid
called quercetin, which is a potent antioxidant that helps protect against heart disease
and cancer. These fl avonoids, along with vitamin C, give apples immune- bolstering
properties. Phenolic compounds found in apple skins provide protection against
many chronic diseases and have recently been found to provide UVB sun protection.
So there is a lot of truth to the saying, “An apple a day keeps the doctor away.” Fuji
apples have the highest concentration of phenolic and fl avonoid compounds, but Red
Delicious apples are also quite high.
• Berries, cherries, and red grapes contain plant pigments called anthocyanidins, which
give these fruits their radiant red and purple colour. Anthocyanidins have antioxidant
properties, preventing free radical damage and reducing the risk of chronic disease.
These compounds are also important for proper brain and blood vessel function.
• Broccoli contains sulphoraphane and indole-3 carbinol, antioxidants that neutralize
free radicals, enhance detoxifi cation, and may reduce the risk of cancer. These
compounds are found in other cruciferous vegetables, such as kale, caulifl ower, and
cabbage. Try to have a serving of these foods every day.
• Carrots are an excellent source of many antioxidant compounds, particularly
beta-carotene, which is part of the carotenoids. Carotenoids help protect against
cardiovascular disease, cancer, macular degeneration, and cataracts, and they
also promote good night vision. New research is looking at the effects of another
phytonutrient in carrots, called falcarinol, and its ability to reduce the risk of colon
cancer. To get the maximum amount of nutrients from carrots, eat them raw or
lightly steamed.
• Chocolate and cocoa provide various fl avonoids that provide antioxidant benefi ts
for the heart and other organs. Dark chocolate contains more antioxidants and
less fat than milk chocolate. Look for products that contain 70 percent or more
cocoa.
• Citrus fruits contain fl avanones (a type of fl avonoid), antioxidants that reduce
free radicals, prevent cellular damage, and boost defences against viral infections.
Oranges, grapefruit, lemons, and limes offer a wide range of nutrients (vitamin C,
folate, and fi bre).
• Collard greens and kale contain plant pigments called lutein and zeaxanthin, which
are important for eye health and can reduce the risk of macular degeneration (agerelated
blindness). Supplements of lutein have been shown to improve vision in
those with macular degeneration and prevent disease progression. One to two servings
of kale or collard greens per week provide the recommended amount of lutein
and zeaxanthin. Other food sources include spinach, broccoli, and leeks, but they
contain a lesser amount.
• Cranberries contain proanthocyanidins, which have been shown to reduce the risk
of urinary tract infections. Preliminary research also shows that these compounds
may help lower cholesterol, improve gum health, prevent ulcers, and prevent brain
damage after a stroke. The bladder benefi ts are seen with one to two glasses of juice
daily. Look for pure cranberry juice or low-sugar juice cocktail.
• Fish and fi sh oils contain omega-3 fatty acids (EPA and DHA), which have been
found to reduce risk of coronary heart disease. Specifi cally, they reduce triglycerides,
increase HDL (good cholesterol), reduce infl ammation, prevent clotting, and
reduce blood pressure. They are also known to be benefi cial for vision and brain
health. Choose wild (not farmed) fi sh.
GET YOUR OMEGA-3S
The recommended intake of fi sh oils for heart health is 1–3 g daily from supplements or
one to two servings of fi sh per week. Sadly, our fi sh supply is contaminated with PCBs,
dioxins, and pesticides, which increase the risk of cancer. Farmed fi sh, especially salmon,
contains the highest amount of toxins. Health authorities recommend consuming
no more than six meals per year of farmed salmon. Wild Pacifi c salmon has fewer toxins
and can be eaten once or twice a month. You can also get your omega-3s through a
fi sh oil supplement. Look for a quality product that is tested for purity and provides at
least DHA and EPA.
• Flaxseed provides lignans, plant compounds with antioxidant activity that may
protect against heart disease and some cancers. (It lowers LDL cholesterol, total
cholesterol, and triglycerides.) Flaxseed is a good source of dietary fi bre (14 g of
fi bre per 50 g serving) and is thus used to relieve constipation and to treat ulcerative
colitis and irritable bowel syndrome. Flaxseed also contains benefi cial omega-3
fatty acids. To obtain all the benefi ts, eat the milled fl axseed or get whole seeds
and crush them in a food processor or coffee grinder. Take 15 mL (1 tbsp) once or
twice daily. Store milled seeds in the refrigerator or freezer in an opaque, airtight
container; they will be stable for 90 days.
• Garlic contains sulphur compounds, which offer a number of health benefi ts. Studies
have shown that garlic mildly reduces cholesterol, reduces LDL oxidation (atherosclerosis),
prevents blood clotting, and fi ghts cancer. It also possesses anti-infl ammatory,
antibacterial, and antiviral effects. Studies have found benefi ts with as little as 900
mg of garlic per day, which is approximately equivalent to one clove.
• Ginger has a long history of use for relieving stomach problems. Clinical studies have
validated its benefi ts for preventing the symptoms of motion sickness (especially
seasickness) and in the treatment of nausea and vomiting associated with pregnancy.
The active compounds in ginger, called gingerols, have potent anti-infl ammatory
effects, making it helpful in the treatment of arthritis and other infl ammatory conditions.
New research suggests that ginger may also help fi ght cancer. Choose fresh
ginger over the dry (powder) form to maximize intake of the active compounds.
• Green tea is rich in catechins (a type of fl avonoid) called epigallocatechin gallate
(EGCG). This compound has been found to reduce the risk of certain cancers,
reduce the size of existing tumours, and inhibit tumour growth. It also supports
heart function by lowering blood pressure and reducing the risk of fatal
heart attacks. EGCG also supports nerve function and may benefi t Parkinson’s
and Alzheimer’s disease. Recently EGCG has been found to reduce body fat and
improve metabolism. Most studies evaluating the health benefi ts of green tea involved
drinking 750–2,500 mL daily. Black tea, white tea, Oolong tea, and other
teas derived from the plant Camellia sinesis may offer similar health benefi ts but
are not as widely researched.
• Oat bran contains a soluble fi bre called beta-glucan, which has been shown to
lower cholesterol and reduce the risk of heart disease. Studies have found that 3 g
of beta-glucan daily can reduce total cholesterol by an average of 5 percent. This
amount can be found in approximately 60 g of oatmeal or 40 g of oat bran. Other
good forms of soluble fi bre are psyllium, apples, and beans.
• Onions contain a variety of nutrients, such as vitamin C and chromium. Powerful
sulphur compounds in onions are responsible for their pungent odour and for many
of their health benefi ts. They can help reduce blood sugar, cholesterol, and blood
pressure. Onions provide a concentrated source of the fl avonoid quercitin, which
helps reduce infl ammation and may halt the growth of cancer. Cooking meats with
onions may help reduce the amount of carcinogens produced when meat is cooked
at high heat. There are many varieties of onions. In general, the more pungent an
onion, the more active compounds and health benefi ts it has.
• Soybeans contain isofl avones (daidzein and genistein), which help reduce cholesterol
levels, fi ght cancer, increase bone density, and reduce menopausal symptoms.
Research suggests that consuming 25 g of soy protein daily can provide a signifi cant
cholesterol-lowering effect. Aside from soybeans and tofu, you can get the benefi ts
of soy protein by eating soy nuts, soy milk, soy yogurt, and bars and shakes containing
soy protein.
• Tomatoes contain an antioxidant called lycopene, which has been found to reduce
the risk of prostate and colon cancer, support prostate health, reduce blood clotting
and infl ammation, and reduce heart attack risk. Most studies found health benefi ts
with an intake of 8–10 mg daily. Lycopene is also present in tomato sauce, tomato
paste, and ketchup, which contain a higher amount of lycopene than fresh tomatoes.
To obtain 10 mg of lycopene, you would have to eat about 10–15 raw tomatoes,
60 mL (2 oz.) of ketchup, or 20 mL (4 tsp) of tomato paste. Lycopene is also found
in papaya, strawberries, watermelon, guava, and pink grapefruit.
• Yogurt contains active bacteria cultures known as probiotics or friendly bacteria,
which improve gastrointestinal health (digestion and elimination) and immune
function. These active cultures also help digest the naturally occurring sugar (lactose)
in dairy products that causes bloating and diarrhea in some people. Avoid
the “diet” or “light” yogurts, since they are sweetened with aspartame, a chemical
whose safety in food is questionable. The amount of probiotics in yogurt varies
with brand and storage. For this reason those looking for the consistent benefi ts of
probiotics often opt for supplements.
Many compounds found in functional foods are available in supplement form.
Supplements often provide a standardized amount of the active compounds, they are
easy to take, and are a great way to complement the diet.
The health benefi ts make functional foods worthy of inclusion in your daily diet.
Try to have a few each day. Look for organic products to reduce your exposure to
harmful pesticides.
Tags: anthocyanidins, antioxidant properties, apple a day, apple skins, chronic diseases, determinant of health, dietary components, food information council, free radical damage, free radicals, fuji apples, functional foods, medium apple, plant pigments, potent antioxidant, purple colour, quercetin, red delicious apples, sulphoraphane, vitamins and minerals
The old saying still holds true: You are what you eat. Some of us believe we can afford to disregard this dictum, as long as we have a plastic surgeon, a salon and a day spa on speed dial.