On more than one occasion, you have surely found the store where shopping is usually with foods such as enriched with omega-3 rich in calcium or fiber, phytosterols, and so on. But what makes a food functional? Answering this question provides the key to understanding this new and growing segment of the food industry.
The basic concepts of nutrition are experiencing significant change. Today, the classic concept of “proper nutrition”, ie one that provides the food through the nutrients (carbohydrates, proteins, fats, vitamins and minerals) sufficient to meet individual organizational needs, tends to be replaced by “optimal nutrition”, which includes, in addition to the above definition, the potential of foods to promote health, improve wellness and reduce the risk of developing diseases. In this area are functional foods.
It is common for conferences and scientific meetings where this issue is and that is the interest of the industry of food industry, which gets very solid starting point for the design and development of this new product. The interest of the health benefactor role it can play functional food consumption of scientific studies that confirm the existence of a strong relationship between food consumed and population health status and prevention of specific diseases.
Why is called a functional food?
A food is considered functional because, while highlighting their nutritional properties, contains certain elements, whose daily consumption within a balanced diet helps maintain or improve our health and wellbeing.
Diet plays a crucial role in all stages of life and is a factor involved in the prevention and treatment of many diseases, along with a healthy lifestyle, regular exercise, cessation of toxic habits (snuff, excess alcohol …) and stress reduction.
There is no universally accepted definition for functional foods, being more a concept than a food group. In Europe, the first consensus document on science concepts related to functional foods was developed in 1999 by a group of experts coordinated by ILSI (International Life Sciences Institute), which states that “a functional food is one that contains a component , nutrient or nutrient, with selective effect on one or more functions of the body, with an added effect beyond its nutritional value and the positive effects claimed to justify its functional or healthy. ”
Some examples of functional foods include those natural foods that contain certain minerals, vitamins, fatty acids, phytosterols, fiber, antioxidants, modified foods and enriched in these substances and probiotics such as yoghurt with live bacteria beneficial health effects.
Properties of functional foods
To date, the functions and objectives of health which has been conducting research in the field of functional foods are: growth and development, metabolism, or utilization of nutrients, antioxidant defense system, cardiovascular physiology or bowel function and psychological and behavioral functions.
Growth and development. Includes adjustments of the mother during pregnancy, fetal development, growth and development of infant and child. Thus fortified foods are iron, iodine, folic acid, fatty acids (omega-3 and omega-6), calcium, vitamins A and D, infant formula with specific nutrients that support growth and development, etc. .
Metabolism of substances. With regard to maintaining a healthy weight, better control of blood glucose (blood sugar), or rates of cholesterol and plasma triglycerides associated with cardiovascular risk or with an adequate performance in the practice of physical activity, among other . Examples are foods with low energy content (low fat or simple sugars), enriched in omega-3 or monounsaturated fat (oleic acid), fiber, drink and products for athletes (drinks, bars, etc.).
Defense against oxidative stress. The antioxidants act as a barrier against the harmful effects of free radicals on the DNA (genes), proteins and lipids in our bodies. Its consumption helps reduce the risk of cardiovascular disease, degenerative diseases and even cancer. With regard to products enriched with antioxidants (vitamins C and E, beta-carotene, selenium, zinc and phytochemicals or substances from plants), a notable increase in these in the market, such as fruit juices and milk drinks, including others, which may include one or more antioxidants as an ingredient, in order to alleviate the oxidation processes.
Cardiovascular system. For its contribution to reducing the risk of cardiovascular disease in fortified foods are monounsaturated fatty acids (omega 3 and omega 6), antioxidant substances, phytosterols, certain B vitamins (B6, B9, B12) and fiber.
Role of the gastrointestinal tract. In this sense, we find probiotics (yogurt and other fermented with lactic acid bacteria), prebiotics (foods with soluble fiber and fructo-oligosaccharides) and rich in soluble fiber and insoluble or high in fiber (vegetables, vegetables , fresh and dried fruits, nuts and whole grain cereals and products that include them as an ingredient).
Psychological and behavioral functions. In relation to appetite and satiety, cognitive performance, mood and vitality and stress management. Fall into this area rich foods rich in fiber and fiber (high satiety value), food with specific amino acids, foods with exciting nervous system substances (caffeine, ginseng, etc.). Or tranquilizers (melissa) extracted from plant commissioning.
Functional Foods Are they really necessary?
Although functional foods are likely to improve health should be viewed in perspective and enjoy it knowing that, while not a panacea for all ills, are beneficial and provide a healthy supplement to diet and lifestyle appropriate. Should be clear that not cure or prevent themselves or diseases and disorders that are not indispensable, but an option to be considered in specific circumstances (athletes, people with disorders or diseases such as diabetes, obesity, digestive disorders, and so on. ) and considering its inclusion in the diet should be assessed in advance by a professional.
Experts warn that one of the current problems in relation to certain types of products enriched in certain nutrients, is that found in a wide range of foods may cause an over consumption of them, if it exceeds the manufacturer’s recommended intake would be adequate to obtain the beneficial effect of consumption.
Functional food components
The components that make it functional food have always been present in nature, but in recent decades as researchers have begun to identify in isolation and to determine the specific benefits they provide to our body.
For this reason, we can take food by themselves contain these beneficial substances, ie, natural foods without always resorting to fortified foods or modified to encompass the concept of functional food.
The most notable components include dietary fiber, sugars or sugar alcohols, low energy, amino acids, unsaturated fatty acids, phytosterols, vitamins and minerals, antioxidants, lactic acid bacteria and other substances exciting or tranquilizers.
Dietary Fiber
Fiber is a carbohydrate our bodies can not digest or absorb, so it is expelled with the stool. It occurs naturally in plant foods, giving them a sense of rigidity and fibrous.
There are different types of fiber with different properties. Soluble fiber has a great capacity to absorb water, form gels with high viscosity and a higher proportion fermented in the colon or large intestine by intestinal flora. Insoluble fiber is mixed with water, low viscosity and is poorly fermented in the colon.
Among its properties and would enhance intestinal transit, also contributes to the prevention of disorders and diseases:
* For their ability to increase stool volume, intestinal transit and helps prevent or improve constipation, hemorrhoids and other intestinal conditions.
* Provides a feeling of fullness and delaying stomach emptying rate, which is beneficial in low-calorie diets indicated in cases of obesity.
* Capture substances in the intestine and thereby prevents its absorption. One is cholesterol, which helps to reduce blood levels of cholesterol, and therefore the cardiovascular risk associated with high cholesterol levels or hypercholesterolemia.
* Improved control of blood glucose (blood sugar levels), being very appropriate in case of diabetes.
* Dilute potentially harmful agents, including carcinogens (capable of causing cancer), so that prevents or reduces the risk of colon and rectum.
Dietary fiber is found naturally in legumes, vegetables, fresh and dried fruits, nuts, whole grains and products made from these foods. Sometimes it is added resulting in artificially fortified foods in fiber such as biscuits, bread and other cereals, certain dairy products (milk with soluble fiber, etc.).
Sugar alcohols (polyols) or low-energy sugars
Are sweeteners such as sorbitol, mannitol, xylitol, and so on., Which are used as substitutes for table sugar or sucrose.
Among its advantages over ordinary sugar, include:
* Polyols are less caloric.
* Unlike sugars, polyols do not affect blood sugar levels.
* They are less cariogenic, ie do not cause cavities.
Ingested in large doses (more than 50 grams of sorbitol or 20 grams of mannitol per day) can cause diarrhea. Therefore, it should limit your daily intake and its use is discouraged in children, because in them the laxative effect is manifested more easily due to their lower body weight.
There are natural polyols, but most are produced by the conversion of sugars in the laboratory. Are used as additives in low-calorie products (candies, jellies, chewing gum, etc.). And for diabetics. The increased use of E-420 are Sorbitol and sorbitol syrup, mannitol E 421, E-953 isomaltitol, E-965 Maltitol and maltitol syrup and the E-976 Xylitol.
Amino Acids
Amino acids are the simplest components of proteins. The most studied for their specific actions as components of functional foods are: tryptophan, tyramine, glutamine, arginine, cysteine, and so on
Among its multiple actions in the body, and in relation to its functional, include its favorable actions against the nervous system and immune system function or defenses of our body.
* They have hypnotic and sedative effect that helps regulate sleep and improve the situations of anxiety and emotional stress.
* They act favorably in situations of stress and fatigue.
* In addition, stimulate immune function, which is appropriate in situations where our defenses are reduced, and would enhance recovery and minimize muscle damage in the professional athlete.
These amino acids are present in foods that are rich in protein like meat, fish, eggs, dairy and these foods, legumes, grains and nuts. Can also be found in the form of specific dietary supplements and sports-specific products (shakes, drinks, etc.)..
Unsaturated fatty acids
A type of fat which include monounsaturated fatty acids and polyunsaturated.
Among the monounsaturated fatty acids, the most representative is oleic acid, characteristic of olive oil, avocados and olives.
Among the fatty acids are polyunsaturated fatty acids omega-6 (linoleic essential) and omega-3 such as EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), characteristic of blue fish. In the omega-3 also includes the fatty acid linolenic acid, an essential nutrient from which our bodies are synthesized in the above fatty acids EPA and DHA. Polyunsaturated fats are a source of seed oils (sunflower, corn, soy), vegetable margarine, fatty or oily nuts (especially walnuts and almonds), cod liver oil and fish.
Both types of unsaturated fats have beneficial properties related to reduced risk of cardiovascular disease.
* Thus, the monounsaturated fatty acids protect our cardiovascular system by reducing the levels of total cholesterol at the expense of so-called “bad cholesterol” (LDL) and increase the so-called “good cholesterol” (HDL-c) .
* Polyunsaturated fatty acids reduce total cholesterol and triglyceride levels in blood have antiplatelet action (reducing the risk of blood clots or blood clots) and vasodilator. Examples of fortified foods or modified unsaturated fat are milk with omega-3 or oleic acid, omega-3 cookies, eggs, DHA, and so on.
Phytosterols
Phytosterols are cholesterol-like substances present in some vegetable man.
By providing in the diet, the absorption of so-called “bad cholesterol” (LDL) in the intestine becomes blocked, it is expelled with the stool.
* They are beneficial in case of hypercholesterolemia or elevated blood cholesterol, which is a cardiovascular risk factor.
They are found naturally in almonds, walnuts, peanuts, sunflower seeds, whole grains and vegetable oils (especially 1 st virgin cold pressed). Also, are added intentionally for their properties to foods such as margarine and yogurt.
Vitamins and minerals
Vitamins and minerals are essential nutrients that provide energy, essential for the proper functioning of the body and for proper growth and development. An inadequate dietary intake leads to shortages, and in extreme situations to disease. Hence the importance of ensuring adequate intake each day with a balanced diet.
* Certain vitamins (B1, B2, folic acid, B12, niacin, A and D) and minerals (iron, calcium, phosphorus, iodine …) are essential to promote proper growth and development, especially in situations where needs are higher than in other stages of life: pregnancy and fetal development, lactation (nursing infant) and children (children 1 to 3 years).
Also, adequate amounts of these nutrients prevent many disorders and diseases.
* Folic acid (vitamin B9) in pregnancy is very important to prevent spina bifida (defective development of the fetal neural tube).
* Vitamin D facilitates the binding of calcium in bones and teeth and prevents rickets in children and helps reduce the risk of osteoporosis in adults.
* Prevent adequate amounts of iron deficiency anemia.
* Calcium is essential to prevent bone demineralization and promote the development and maintenance of bone mass.
* Adequate amounts of iodine prevents cretinism (thyroid hormone deficiency in children, associated with mental retardation and growth) and abnormalities of the thyroid gland (hypothyroidism and goiter).
Both vitamins and minerals are distributed in nature in different foods, but also artificially added to different products.
Examples: iodized salt, breakfast cereals (iron and folate), milk and margarine fortified (vitamins A and D, calcium), soy (calcium, vitamins A and D), formulas and infant food. It is also within our reach in the form of specific supplements. Keep in mind that excessive amounts of these nutrients can be toxic or harmful, so it always has to seek advice from a professional before inclusion in the diet.
Antioxidants
They are food components that help prevent the harmful effects of free radicals on our body. They are effective against what is called “oxidative stress”.
Breathing in oxygen is essential for cellular life of our body, but because of it, occurring molecules called free radicals, which lead to lifelong negative health effects for their ability to alter genes, proteins and lipids or fats in the body.
Situations such as stress or infection and habits as common as intense physical exercise, smoking, consumption of high-energy diets rich in fat, uncontrolled exposure to solar radiation and environmental pollution, increase production of free radicals.
Over the years, free radicals can cause a genetic disorder of certain cells, increasing the risk of cancer, or reduce its functionality, which is characteristic of aging and degenerative diseases.
In addition, free radicals oxidize lipids circulating in the blood, which carries a greater risk that they are deposited on the walls of blood vessels, increasing the risk of cardiovascular disease.
* Antioxidants slow down or neutralize the harmful free radicals, thus helping to reduce the risk of these diseases.
* Also important to elite athletes, prevent or reduce damage resulting from over-training.
Among the antioxidants most notable, are vitamins E (in vegetable oil virgin 1, cold pressing, nuts, wheat germ, whole grains) and C (citrus, kiwi, peppers, tomatoes, cabbage …) also carotenoids (lycopene, tomato pigment, beta-carotene-pigment present in carrots, pumpkin, mango, etc .-), zinc (meat, fish, eggs) and selenium (meat, fish, eggs and shellfish …) polyphenols (vegetables in general) and sulfur compounds (vegetables from the cabbage family, onions, garlic …). The market offers antioxidant-rich foods such as margarines, certain dairy products, beverages and juices.
Lactic acid bacteria (probiotics)
Foods that contain them are called “probiotics.” Lactic acid bacteria are live microorganisms that when ingested in sufficient quantities have very beneficial effects on health.
* They help balance the intestinal flora, and are therefore beneficial in case of diarrhea, constipation, lactose intolerance and after treatment with antibiotics unbalanced intestinal flora.
* In addition, enhance our immune system, very favorable in situations where our defenses are impaired, whatever the reason (recurrent infections, stress, elite athletes with strong and intense workouts, etc.)..
Foods that contain them are cold fresh yoghurt need for conservation and other fermented milks, cheeses enriched with bifidus and certain food preparations for children.
Fructo-oligosaccharides (prebiotics foods)
The term “prebiotic” refers to foods that contain ingredients that the body is unable to digest, but have the ability to improve health by promoting growth of beneficial intestinal bacteria.
In this category are fructo-oligosaccharides, a type of soluble fiber that contains fructose, present in certain plant foods.
Its properties include:
* Improved and intestinal microflora.
* Protective effect against cancer of the large intestine.
* Positive action on the immune system.
* In addition, we have seen that promotes the absorption of calcium from our body.
This type of fiber acquires its properties through several mechanisms: a substrate of choice for beneficial intestinal bacteria (bifidobacteria), and to be fermented in the gut, reduces the acidity of the medium, reducing the growth of pathogenic bacteria and the production of toxic substances. It is found naturally in a variety of vegetables such as leek, onion, chicory, asparagus, garlic, artichoke, tomato, alfalfa, bananas, etc.. Also added for its positive effects, to beverages, dairy and bakery, baby food, mayonnaise and light cheeses low in calories. You can also find it in the form of specific dietary supplements.
Exciting and soothing substances
Such substances are caffeine, ginseng and guarana, exciting or stimulating and valerian or lemon balm, which are plants tranquilizers.
* The exciting substances, stimulate the nervous system and improve mental functioning as long as they are ingested in moderate amounts.
Are added so-called artificial energy drinks and some dairy products. There are also market some dairy plant extracts from soothing action.
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