The term “functional food” seems to come up regularly. But many people don’t really understand what that means, or which foods fit in that category. Here’s a brief breakdown.
A functional food is essentially a food that is rich in nutrients. The term was first created by the Japanese government in the 1980s to describe foods that contain nutrients that offer health benefits, or “functions,” beyond basic nutrition – such as helping to prevent disease.
In the US, despite an abundance of products labeled as “functional foods,” there is no strict definition, but the idea is essentially the same. Some foods are fortified with certain vitamins or minerals – these are called fortified foods and they fit in the functional food bucket. Cereals, milk, fruit juice, bread, yogurt and salt are all fortified with nutrients such as folic acid, vitamin D, calcium, vitamin B12, iodine and others. While it’s possible to obtain these nutrients naturally in some foods, fortifying common processed foods helps to ensure that the majority of the population consumes the required nutrients in a cost-effective way to help prevent deficiencies and disease. For example, folic acid fortification, which began in the US in 1998, resulted in a significant drop in neural tube defects in infants.
But fortified foods aren’t the only functional foods. Berries, fish, nuts and whole grains are all examples of nutrient-rich functional foods. Fish is rich in omega-3 fatty acids, which have known heart health benefits. Whole grains are rich in dietary fiber, which can help reduce cholesterol. Berries are rich in dietary fiber and vitamins, such as vitamin C, which offer a wide range of health benefits. The bottom line is, if you focus on eating healthy, whole foods, you’re eating functional foods.
Check out our charts to find out which foods are rich in fiber, vitamin B12, folate, magnesium, potassium, and other nutrients.
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