Functional Foods
What are functional foods, and why is it important to increase your consumption of them daily?
While processed foods or foods filled with excess sugar can lead to increased stress, decreased energy and undesirable moods, functional foods can do the opposite — lower stress, increase energy and contribute to better moods. The term “functional foods” simply refers to unprocessed whole foods or foods enriched with vitamins and minerals. These foods help fuel the body to function at its best and decrease the likelihood of diseases and illnesses.
If you are eating a variety of whole foods from all three macronutrient groups (carbohydrates, proteins and fats) and filling your plate with color, you’re most likely already getting some functional foods. For more inspiration, check out the chart below.
|
Food |
Potential Health Benefit |
|
Tomatoes |
Carotenoids, vitamins C and A, and potassium increase heart health. |
|
Berries (strawberries, blueberries, blackberries, raspberries) |
Natural dietary fiber, vitamins C and K, and manganese increase heart health, metabolism and brain health. |
|
Fermented milk/dairy |
Probiotics, calcium and protein support gut health, immunity, and cardiovascular and metabolic health. |
|
Unsalted nuts (cashews, almonds, walnuts) |
These help you stay full and increase your heart health. |
|
Broccoli and other cruciferous vegetables (cauliflower, Brussels sprouts, kale, cabbage, arugula, etc.) |
Vitamins C and K, manganese, potassium and fiber help decrease the risk of cancer. |
|
Fatty fish (salmon, sardines, trout, herring, etc.) |
High amounts of omega-3 help eye, brain and cardiovascular health. |
|
Whole grains |
B vitamins, vitamin E, manganese, dietary fiber and protein support gut and cardiovascular health. |
|
Beans |
Dietary fiber, protein, potassium and folate help keep you full, increase gut health and are a natural dietary fiber. |
|
Oats |
Natural dietary fiber helps to lower cholesterol and keep blood sugar controlled. |
By limiting processed foods, adding color to your plate and loading up on a variety of natural whole foods, you will be on your way to better health! Using the chart above, make sure to add functional foods to each meal.
About the author
Ms. Alexandra Bollinger is a Health and Wellness Coach on the Slainte Fitness team at USLI. She enjoys staying active by strength training and going for daily walks and runs. Ms. Bollinger also enjoys working one-on-one with community members and customers to ensure they are on the right track to living a healthy lifestyle!