When I was young, my mom used to give me a glass of milk and ‘Flintstones vitamins‘ everyday. She said it would make me healthy. At a very young age, my sister-in-law ate raw tomatoes daily because her mom said it would make her cheeks rosy and pretty.
Have you ever eaten a food because someone said it will make you more beautiful, healthier or even help you become an honor student?
Is there any truth behind all these claims about super foods? Let’s take a peek into the world of functional nutrition where foods have health benefits beyond basic nutrition. They are known as functional foods.
According to the Academy of Nutrition and Dietetics formerly known as American Dietetic Association, functional foods furnish energy; sustain growth; maintain and repair vital processes in the body; reduce risk of developing diseases; and promote optimum health.
Functional food is different from dietary supplement which usually comes in the form of capsule, pill, tablet, liquid or powder. There are various types of functional foods but let us focus on conventional or whole foods. These are unmodified whole foods like fruits and vegetables rich in bioactive compounds that influence body processes and functions.
What makes food functional? Phytonutrients or phytochemicals found in plant based foods are starting to play a big role in preventive health. How do they work? Phytonutrients act as antioxidants in the body which promotes healthy and beautiful skin among others. They also enhance immunity and communication among body cells; kill cancer cells; detoxify; and repair damaged cells thus preventing the development of cancer, heart disease and other chronic health conditions.
In retrospect, I should have listened to my mom’s endless nagging about eating fruits and vegetables when I was a kid. I could have been the “fairest of them all.” It’s never too late to start choosing foods that have the potential to make you healthier and more beautiful.
Phytonutrients are found in fruits, vegetables, legumes, whole grains, nuts, seeds, teas, herbs and spices.
Grapes and Wine – contain a powerful antioxidant known as resveratrol that has been proven to promote a healthy heart.
Soybeans, Tofu and Soy milk – contain isoflavones which have estrogen-like properties that promote bone and heart health. Recent studies have shown that it could also help reduce menopausal symptoms among women.
Whole Grains, Nuts and Seeds – help control blood sugar level and neutralize free radicals that are harmful to the body.
Garlic, Onion and Chives – contain allyl sulfides that enhances immunity, detoxifies and promotes heart health.
Cranberries, Cocoa and Cinnamon – good for prevention of urinary tract infection and heart diseases.
Walnuts – contains the fatty acid omega-3 which has been proven to decrease triglyceride levels. It also promotes heart and brain health. Recent studies have shown its potential in decreasing inflammation.
Apples and Teas – also contain flavonols that help reduce bad cholesterol or LDL.
Yellow, Orange and Green Vegetables – promotes healthy vision.
Tomatoes – contain lycopene that can protect men against prostate cancer.
Psyllium and Oatmeal – contain soluble and insoluble fiber that have been proven to reduce cholesterol level as well as cleanse the digestive system.
Broccoli and Cruciferous Vegetables – enhances the immune system.
Kiwi – contains lutein that promotes healthy vision.
There are so many foods that can be considered functional. To ensure that we get our daily dose of phytonutrients, here are some tips to help you:
• Color your plates with fruits and vegetables
• Eat brown rice and whole grain cereals instead of refined grains
• Drink soy milk and replace high fat meat with tofu once in a while
• Drink a cup of green tea daily
• Top cereals with walnuts or add them to your sauce recipes when cooking
• Use garlic and onions to add flavor when cooking instead of using artificial flavoring.
A seasoned dietitian consultant for 10 years, Cheshire Que’s services include Medical Nutrition Therapy and Lifestyle & Weight Management programs for clients afflicted with lifestyle related diseases. One of her most recent achievements is pioneering of the first online diet tool in the country, www.myspadiet.com and My Spa Diet to Go! a complete wellness program with meal deliveries and antioxidant formulas. She is also the CEO of A-List Professional Health Consulting Co.
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