(PLO)- Functional foods not only provide basic nutrition and nutrients, but they also provide health benefits that can protect against chronic diseases.
According to NDTV, functional foods are rich sources of antioxidants such as carotenoids, flavonoids, lycopene, anthocyanins and polyphenols, which help fight free radicals and protect against brain damage, aging, cataracts and cancer. .
They also play a role in reducing and controlling inflammation, a major factor in many different chronic health problems.
In addition, functional foods also provide probiotics to help strengthen immunity.
Foods containing prebiotics also act as functional foods by nourishing beneficial bacteria in the intestinal tract, protecting intestinal integrity, preventing infections and supporting sugar regulation, reducing the risk of diseases. heart-related diseaes.
Below are 5 functional food ingredients and nutrients.
Fiber increases the excretion of bile salts, lowers cholesterol, promotes regular bowel movements, removes toxins from the body, regulates blood sugar levels and helps control weight.
Sources include whole grains, millet, nuts, legumes, vegetables and fruits.
Omega-3 fatty acids
These fats are known for their cardiovascular benefits, reducing triglycerides, LDL cholesterol levels and the risk of blood clots, while also boosting immunity.
Sources include walnuts, chia seeds, flaxseeds, salmon, trout and tuna.
Isothiocyanate
Found in cruciferous vegetables, these compounds reduce the risk of stomach, breast, liver, esophageal, lung, small intestine and colon cancers.
They also protect against Helicobacter pylori-related stomach cancer and heart disease. Sources include broccoli, Brussels sprouts, watercress, cabbage, cauliflower and kale.
Flavonoid
These pigments found in plants have antioxidant, anti-allergic, antiviral, antitoxic, antifungal, antibacterial and anti-inflammatory properties.
They have been linked to preventing heart disease, diabetes, neurodegenerative diseases, and potentially treating cancer.
Sources include dried parsley, red onions, cranberries, asparagus, black grapes, and various teas.
Probiotic, Prebiotic, Synbiotic
Probiotics are live bacteria that enhance intestinal flora and maintain intestinal integrity.
Prebiotics are food for these beneficial bacteria, often with indigestible fiber and have been shown to have anti-cancer and antiviral properties.
Foods that provide both are called synbiotic sources. Probiotic sources include yogurt, buttermilk, pickles, kimchi, and kefir. Sources of prebiotics include fruits, vegetables, and whole grains.
In addition to the above functional foods, there are also compounds such as polyols, phytoestrogens, soy proteins and carotenoids that function to promote health.
In particular, these compounds are most effective when consumed as whole foods, as they work synergistically with other natural compounds and nutrients.
Therefore, consuming whole, fresh foods is the most beneficial method to harness the power of functional foods.
(PLO)- Women should supplement these nutrients daily for better overall health.
PHUONG LE (According to NDTV)
