FUNCTIONAL FOOD DIETS, THE SURE PATH TO MAINTAINING

GOOD HEALTH.

Food is said to be functional when it beneficially affects one or more target functions in the body
beyond adequate nutritional effects in a way that is relevant to either an improved state of health and
well-being and/or reduction of risk of disease(s). Food under this description is consumed as part of a
normal food pattern. It is not a pill, a capsule or any form of dietary supplement.
Also known as nutraceuticals, functional foods are highly nutritious and associated with a number
of powerful health benefits. They are generally separated into two categories;
1. Conventional Foods: They are natural, whole-food ingredients that are rich in important
nutrients like vitamins, minerals, antioxidants and heart healthy fat. Some examples are;
(I)Fruits; berries, kiwi, apples, oranges, pears
(ii) Vegetables; broccoli, spinach, cauliflower
(iii) Nuts; almonds, cashews, macadamia nuts
(iv) Seeds; pumpkin seeds, hemp seeds, chia seeds
(v) Legumes; black beans, lentils, chickpeas
(vi) Whole grain; oats, barley, buckwheat, brown rice
(vii) Seafood; salmon, sardines, mackerel
(viii) Fermented food; tempeh, sauerkraut, kimchi
(ix) Herbs and spices; turmeric, cinnamon, ginger
(x) Beverages; coffee, green tea, black tea

2. Modified Foods: They include foods that have been fortified with additional ingredients such as.
Vitamins, minerals, probiotics or fiber to increase a food’s health benefits. Examples are;
(I)Fortified juices
(ii) Fortified dairy products such as milk and yoghurt
(iii) fortified milk alternative such as almond, rice, coconut and cashew milk
(iv) fortified grains such as bread and pasta
(v) fortified cereal and granola
(vi) fortified eggs

OTHER CLASSIFICATIONS OF FUNCTIONAL FOODS.

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1. Foods containing natural bio active substances (e.g oats betaglucan, rich fruit and vegetables in
lycopene and lutein)
2. Food for special dietary use (examples; gluten-free foods, lactose-free products, infant food)
3. Synthesized food ingredients (e.g, special carbohydrates with probiotic effects)
4. Foods that should only be consumed after prescription (e.g, special formula for children with
medical problems)

PLANT-DERIVED FUNCTIONAL FOODS.

 Plant-based functional foods are derived from natural or unprocessed plant foods, or plant
food modified through biotechnological means. They are products that have a relevant effect on
well-being and health or reduce the risk of disease.
Plant proteins include texturized vegetable protein, soy protein isolate and amino acids;
these proteins acts as functional foods by helping to decrease the amount of meat consumption,
which decreases the consumption of fat and cholesterol. Beta-glucans, found in oats, act as
functional foods by decreasing cholesterol absorption. Omega-3 fatty acids, reduces platelet
aggregation. Other functional derivatives include;
1. Phytoestrogens, estrogen-like compounds in plants, found in soy beans acts as functional
foods by decreasing post-menopausal cancer development.
2. Antioxidants, such as anthocyanins acts as functional foods by quenching reactive oxygen
species.
3. Vitamins, abundant in fruits and vegetables prevents deficiencies.
4. Tocopherols, which are vitamin E compounds found in oil seeds, acts as quenchers of
reactive oxygen species.
5. Steroids, also found in oil seeds, act as functional foods by competing for cholesterol
absorption.

Further examples of plant derived functional foods and their functions include;

(I)Vegetables: contain food fibers that resist hydrolysis of digestive enzymes, are not
absorbed but are the substrate of fermentation of bacterial enzymes in the ascending colon
with short chain fatty acids.
Feeding Fibers: (cellulose, pectins, gums, starch) are hydrophilic, draw water in the
intestine, gel, increase volume, and regulate intestinal peristalsis. They are found in cereal
bran, potatoes, mushrooms, cabbage, carrot, broccoli, pears, apples, quinces, bananas.
Vegetables contain saponins and vitamin A with neurotrophic and neuroprotective effect.
(ii) Cereals: (wheat, oats, rice, rye) acts as lipid antioxidant in the membrane of the immune
system cells by the content of vitamin A,E, folic acid, polyphenols, phytoestrogens, and their
degradation products.
(iii) Soy: may also be beneficial for bone health
(iv) Garlic: has antibacterial, antifungal, and anti viral properties.
(v) Blueberries: have proven effective in the treatment of urinary infections , and this fruit is
rich in benzoic acid determines acidification of the urine.

ANIMAL DERIVED FUNCTIONAL FOODS.

Cow’s milk is the main supplier of substances for modulating growth, mineralization and
bone density. Whey and casein are milk proteins that act as functional foods by being easily
digested and absorbed, and help build muscle mass; small peptides function in the safe
manner.
 Naturally fermented dairy products contain probiotic flora. They prevent pathogen
adhesion, stimulate the proliferation of B and T lymphocytes, immunoglobulin synthesis,
and cytokines formation.
Yoghurts are functional foods; they are the best source of calcium, the essential nutrient
that can prevent osteoporosis. The various health benefits of yoghurt have been attributed
to probiotics; hypocholesterolamia, anticancerogenic effect, antagonistic action against
intestinal pathogens. Also, natural probiotic yoghurt helps to supply the body with essential
nutrients (vitamins B6 and B12, folic acid, riboflavin, thiamine, niacin) enhances immune
response by stimulating antibody production (IgA) and reduces intestinal micro flora
destroyed by GI disorders or antibiotic use.
Zoochemicals, I.e animal-derived functional foods include Omega-3 and six fatty acids,
conjugated linolenic acid (CLA), small peptides, and glucosamine and chondroitin sulfate.
Omega-6 fatty acids include linolenic and gamma-linolenic and arachnidonic fatty acids.
Sources of these fatty acids include some vegetable oils, nuts, and whole grains. Omega-3
and 6 fatty acids acts as functional foods by enhancing immunity, modulating inflammation,
and protecting against neurodegenerative diseases.
Meat and fish contain a series of vitamins that are cofactors of enzymes that play
roles in the development and functioning of the nervous system.
Polyunsaturated fatty acids in fish interferes in haemostasis regulation, protects
against arrhythmias and hypertension and plays a vital role in maintaining neuronal function
and preventing psychiatric illness.

MICROBIAL FUNCTIONAL FOODS.

Microbial-derived functional foods include probiotics, prebiotics,, symbiotics and synbiotics.

Probiotics are natural micro flora that occur in the gut such as; Lactobacillus casei or
numerous Bifidobacter species, which promote health (Hassler 2002). Prebiotics are dietary
components that promote probiotic bacteria growth. Symbiotics contain probiotics and
prebiotics combined randomly, while synbiotics contain specific probiotics and prebiotics
mixed together to benefit one another. Functional foods of microbial origin act by
promoting the growth of probiotic bacteria so that the growth of pathogenic bacteria is
limited.

POTENTIAL BENEFITS OF INCLUDING FUNCTIONAL FOODS IN HUMAN DIET.

Filling our diet with a variety of functional foods, including both conventional and
fortified foods, can help ensure we get the essential nutrients needed to protect us from
nutrient deficiencies, as functional foods are typically high in essential nutrients including
vitamins, minerals, healthy fat and fiber. Common benefits of functional foods are;
1. Protection against diseases: Many are rich in antioxidants, these molecules help
neutralize harmful compounds known as free radicals, helping prevent cell damage and
certain chronic conditions, including heart disease, cancer and diabetes. Other types are
rich in fiber, which can promote better blood sugar control and protect against
conditions like diabetes, obesity, heart disease and stroke. Fiber may also help prevent
digestive disorders, including diverticulitis, stomach ulcers, haemorrhoids,and acid
reflux.
 2. Promoting proper growth and development: Enjoying a wide range of nutrient-rich
functional foods as part of a healthy diet can help ensure that nutritional needs are met.
In addition, it can be beneficial to include foods that are fortified with specific nutrients
that are important for growth and development. For example, cereals, grains and flours
are often fortified with B-vitamins like folic acid which is essential for fetal health.
Low levels of folic acid can increase the risk of neural tube defects, which can affect
the brain, spinal cord or spine.
3. Improving physical performance: Functional food play a key role in helping us to be
physically active. Liquid food formula that delivers an appropriate balance of fluid,
electrolytes and energy substrates in a convenient and easily digestible form can help
physically active people including athletes. Such liquid foods may also help people who
cannot easily consume food to meet their nutritional requirements. Other functional
ingredients that can potentially improve physical performance include; caffeine, specific
amino acids, creatine and carnitine.
4. Enhancing mental health: Some functional foods could potentially promote optimal
mental state and performance and influence behavior. They may influence;
(I)Cognitive performance
(ii) Mood and vitality
(iii) Reaction to stress
(iv) Short-term memory
(v) Vigilance and attention
(vi) changes in memory and other mental processes during ageing.
Glucose may have a beneficial influence on aspects of mental performance,
including memory and decision time. Sucrose may reduce pain and perception. Caffeine
can lead to improvement in cognitive performance with effects on reaction time,
vigilance, memory and psychomotor performance. Cognitive performance and
maintenance of mental health in older people may be improved with B vitamins.
People often find that meals high in carbohydrate are associated with sleepiness
and calmness. The amino acid, tryptophan can reduce the time taken to fall asleep,
while tyrosine and tryptophan may help recovery from jet lag.
Several ingredients, such as n-3 fatty acids, S-adenosylmethione (SAMs) and folic
acid have attracted attention as potential functional ingredients for improving
depression.
5.Health and well-being in ageing: As we live longer, there is an increased prevalence of
the chronic conditions of ageing e.g cardiovascular disease, cancer, cataract, age-related
macular degeneration. Such conditions and indeed ageing itself, may put increased
oxidative stress on the body. Our body have several defences against oxidative stress
including;
_ Antioxidant enzymes
_ minerals and trace elements, such as selenium, manganese and copper, which acts as
co factors for the anti oxidant enzymes.
_ vitamin, such as vitamins C and E, and carotenoids, all of which can act as free radical
quenchers with an antioxidant effect
_glutathione, a cysteine-containing peptide with a thick group which acts as a reducing
agent that can be reversibly oxidized and reduced.
Antioxidants