Functional and Fortified Foods: Are these Hyped Regular Foods?

Japan Started the Trend of 'Functional Foods'

Newspapers, books and the web publish flashy articles regarding the advantages of eating “functional foods”. These foods are said to reduce the risk of chronic diseases like cancer and coronary heart disease. Supermarkets sell breakfast cereals, probiotics like yogurt and energy bars with similar health benefits proclaimed on their packaging.

What is a functional food and how’s that different from a fortified food?

Firstly, all foods which have physiological benefits like proteins that aid in muscle repair, carbohydrates that help in gaining energy and vitamins and minerals to assist in cell function are said to be functional foods. The term ‘functional food’ was first introduced in Japan in the 1980s and refers to processed foods containing ingredients that aid in specific bodily functions in addition to being nutritious. To date, Japan is the only country that has formulated a specific regulatory approval process for functional foods and currently, 100 products are listed under this category. In America, the Institute of Medicine’s Food and Nutrition Board defines functional foods as “any food or food ingredient that may provide a health benefit beyond the traditional nutrients it contains” while the category is not recognized legally.
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Meanwhile, the Academy of Nutrition and Dietetics defines functional foods as: "whole foods along with fortified, enriched or enhanced foods that have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis at effective levels based on significant standards of evidence."
There are four categories of functional foods:
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•  Conventional foods such as grains, fruits, vegetables and nuts.
• Modified foods like orange juice, energy bars and water with added vitamins and minerals.
• Foods for special diets like infant formula or prepared foods for weight loss.
• Medical foods like special formulations of foods and beverages for certain health conditions.
  
  

Because there's no legal or governmental definition of what a functional food is, consumers are left to evaluate a food's health claims on their own. Health claims can be used as a marketing tool. So, pay more attention to the back of the box details than to the front packaging. If the package says it's a whole-grain product, then whole grains should be the first ingredient, because the ingredient list is organized by weight.

Food fortification is the process of adding micronutrients (essential trace elements and vitamins) to food. Many products now boast of these added nutrients in them.  Such nutrients are said to elevate the nutritional content of a food and are also prescribed as part of a healthy diet plan.

​Renowned dietitians/nutritionists worldwide suggest the given below fortified foods:

• Millets and whole grains: These are rich in fiber and help to prevent certain cancers, heart disease and serve as excellent body cleansers; oats are rich in a cholesterol-lowering soluble fiber called beta-glucan.

Fiber-rich Millets

• Omega-3 fatty acid: Fatty fish like salmon, mackerel, herring, lake trout, sardines and tuna have high omega-3 fatty acids which serve to prevent coronary artery diseases, as they help to increase the HDL (good cholesterol) levels in the blood. For vegetarians, a good source of omega-3 fatty acid is flax seeds. Omega-3 fatty acids and their benefits are explained in detail at www.firsteatright.com.
  
  
• Strawberries: These are a rich source of phytonutrients and antioxidants that give immunity and have anti-inflammatory properties that fight cancers, heart disease and serve as health boosters.
  
  
• Soya: This is a rich source of phytoestrogens, proteins and fiber. Soya is good for heart, bone health, diabetes and for reducing post-menopausal symptoms in women.
  
  
• Nuts: Blood sugar levels can be controlled if one has the habit of consuming nuts. They also make a great snack and help you feel full. Almonds and cashews are high in magnesium, which can lower blood pressure and monounsaturated fatty acids reduce oxidation of LDL cholesterol and prevent heart disease.