Functional foods

Almost all foods contain some nutrients. However, some foods are thought to have such a high content of certain nutrients that they have extra health benefits above their basic nutritional value.

These are sometimes called functional foods, although there isn’t as yet a universally accepted term for these types of foods.

WHAT ARE FUNCTIONAL FOODS?

Foods that contain particularly high levels of certain nutrients or substances thought to be beneficial for health are sometimes referred to as functional foods.

These nutrients and substances may include antioxidants, dietary fibre, fatty acids, prebiotics and probiotics or stanols and sterols.

ANTIOXIDANTS

Antioxidants are substances that reduce damage to your cells caused by unstable molecules called free radicals. Antioxidants include beta-carotene, lycopene, selenium and vitamins A, C and E.

These substances are naturally found in fruits and vegetables, as well as other foods such as nuts, meat and fish.

It has been claimed that foods high in antioxidants – such as blueberries and goji berries – are beneficial to health as antioxidants can help prevent a number of health problems, including cancer.

It has even been suggested that their beneficial effects can help you live longer.

However, despite research showing that antioxidants can reduce the growth of cancer cells, this has been done only in laboratory studies that involve cells or animals.

Studies in people haven't confirmed this effect. Also, a scientific review has found no evidence that antioxidant supplements prolong life. In fact, some antioxidant vitamin supplements (containing vitamin A or E) may actually be harmful.

LYCOPENE

Lycopene is a type of antioxidant that is thought to be beneficial. It’s found in red fruits, including watermelon, grapefruit and tomatoes.

Men whose diet contains high amounts of lycopene have been found to be at a lower risk of prostate cancer.

However, scientists aren't sure whether the lycopene itself actually helps to prevent prostate cancer, or whether it's just a coincidence that men who have high levels happen to be less likely to develop cancer.

Although the evidence for particular health benefits of antioxidants is lacking, what we do know is that eating plenty of fruit and vegetables can help to reduce your risk of certain illnesses, including some cancers.

It's thought that the beneficial effects of fruit and vegetables are due to a combination of things, rather than one specific component.

So rather than just opting for foods that are claimed to be high in antioxidants, try to eat at least five portions of a variety of fruit and vegetables a day.

This should provide you with all the antioxidants you need. Only take supplements if a doctor or a registered dietitian recommends them.

PREBIOTICS
Prebiotics are carbohydrates that your digestive system can’t break down.

These are good for your health as they encourage beneficial bacteria in your bowel to grow and prevent the growth of bacteria that are harmful to your bowel.

Prebiotics are found naturally in certain foods, including leeks, onions, asparagus and artichoke. You can buy specially made products that contain prebiotics, such as yoghurts and yoghurt drinks.

PROBIOTICS

These are live micro-organisms (mainly bacteria) that are thought to help keep your digestive system healthy.

You can buy products, such as yoghurts, that contain probiotics. Probiotics have been shown to possibly help people with certain health conditions, such as both antibiotic-associated and infectious diarrhoea as well as ulcerative colitis.

However, there isn't much scientific evidence to suggest that probiotic products have any benefits for healthy people.

It’s also important to note that there are a number of different strains of micro-organisms, and different amounts are used in various products.

Therefore, the evidence of health benefits may be specific to a particular strain or amount.

STANOLS AND STEROLS

These substances are found in plants and can lower your levels of LDL (bad) cholesterol.

They are added to certain food products, such as margarines and drinks.

If you have been told by your doctor that you have high cholesterol levels, these products may help you to lower your cholesterol level.

Always read the information on the packaging – these products are most effective if you take them as recommended by the manufacturer.

DAIRY PEPTIDES

Dairy peptides are small proteins. They can help to control your blood pressure.

Some foods do naturally contain dairy peptides, such as milk and mature cheddar cheese, but there isn’t enough in them to be useful.

However, some drinks have been specially produced with dairy peptides added to them.

These can help to control your blood pressure as part of a healthy balanced diet. Only have these drinks if you have been told by your doctor that you have high blood pressure and always use them in combination with treatment and/or lifestyle changes that your doctor recommends.

OMEGA-3 FATS
There is some research that suggests long-chain omega-3 fatty acids may help to protect against heart disease, although the evidence isn’t completely clear and more research is needed.

Omega-3 fatty acids are important for pregnant or breastfeeding women because they help your baby to develop healthily. These types of fats are found in oily fish, such as mackerel, fresh tuna and salmon.

Aim to eat two portions of fish a week, one of which should be oily.

If you're pregnant, don't eat any more than two portions of oily fish a week. This is because oily fish can contain low levels of pollutants, which can be harmful if they build up in your body over time.

Although functional foods may have health benefits, they are no substitute for a varied and balanced diet. Also, don’t use functional foods as a substitute for any medicines that your doctor has prescribed you.