Functional foods are natural or processed foods that contain biologically active compounds and /or reduce the risk of chronic diseases beyond basic nutrition function. Functional foods which have been researched and recognised in India include the probiotics; Indian gooseberry(amla); tropical fruits like tomatoes, guava, kiwifruits etc; green tea and omega3 fatty acids found in nuts and seeds.
Common types of functional foods:
Phytochemicals found in fruits, veggies, nuts & seeds have antioxidant properties and help to reduce inflammation and lower risk of chronic lifestyle diseases.
Whole grains and millets: Whole grains(oats, brown rice, quinoa) and millets(jowar, raji, bajra) are rich in fibers both soluble and insoluble which have multiple health benefits from managing weight to improving heart health and reducing risk of diabetes. Millets are also gluten free and are excellent for the gut. Loaded with fiber and proteins and other micronutrients like calcium, iron, millets are good for diabetics and heart friendly too.
Seeds: Tiny super- food, seeds contain all nutrients in concentrated form. Seeds commonly consumed like pumpkin seeds, sunflower seeds, melon seeds, flaxseeds, chia seeds and sesame seeds are high on good quality protein, contain heart friendly fat and loaded with vitamins and minerals.
Nuts: Nuts like almonds and walnuts are one of the most nutrient-dense functional foods around. Loaded with protein, fibre, vitamins and minerals, nuts pack a powerful nutrient punch. From heart health to weight management, diabetes and gut health, they benefit in so many ways.
Spices: The Indian spices have been an integral part of the Indian kitchen. Besides providing the aroma and flavour, they are a bunch of Nutri-dense functional food. Turmeric, due to presence of curcumin has anti-inflammatory properties. Ginger, the spicy root is a traditional stomach soother and is anti-inflammatory too. Cinnamon and clove, common ingredients in curries lower cholesterol and improve insulin function.
Yogurt/ curd: A staple in every household, curd is a functional food, due to its probiotic effects besides being an excellent source of protein and calcium. Gut microbiota plays an important role in gut health and probiotics found in foods like curd, help to improve the gut health.
Incorporating these functional foods into one’s diet can be a natural way to boost health and prevent various diseases.
(Author: Ritika Samaddar, Head (South Zone) of Nutrition and Dietetics, Max Super Speciality Hospital, Saket)
