7 benefits of functional foods and how to include them in your diet

Functional foods are those that offer multiple health benefits in addition to their basic nutrients. They have physiological effects that can reduce the risk of various diseases such as diabetes, cardiovascular disease, among others. With that in mind, functional nutritionist Cris Ribas Esperança lists the main functional food options to add to your diet. Look!

whole grains

are rich in fibersvitamins, minerals and phytochemicals, which may reduce the risk of heart disease and type 2 diabetes.

Fruits and vegetables

They are rich in vitamins, minerals and antioxidants, which can help prevent chronic diseases like heart disease and Alzheimer’s.

Omega 3

It is an essential fatty acid found in fish, nuts and seeds. It can reduce the risk of heart disease, inflammation and depression.

probiotics

These are beneficial bacteria found in foods fermented foods such as yogurt, kefir and sauerkraut. They help balance intestinal flora and can improve digestion, immunity and mental health.

Prebiotics

They are fibers found in foods such as garlic, onion, artichoke, asparagus and green banana biomass. They feed the beneficial bacteria in the gut, improving gut health and nutrient absorption.

Green Tea

Contains antioxidants and anti-inflammatory compounds that may help reduce the risk of chronic disease and improve brain health.

Relationship between the brain and the gut

Maintaining gut health is an important concern and there is currently a great deal of interest in studying the relationship between the brain and the gut. The connection between these two organs is known as the brain-gut axis and has been the subject of much recent research. In addition, intestinal problems are believed to be related to neurodegenerative diseases, which means that taking care of intestinal health can have a positive impact on preventing or treating these diseases.

Benefits of including these foods in the diet

1. Provide essential nutrients

You foods Functional foods are rich in important nutrients such as vitamins, minerals, fiber and antioxidants. They help keep the body healthy and functioning properly, supporting vital functions like cell growth, development and repair.

2. Help prevent chronic diseases

Diet is an important factor in preventing chronic diseases such as heart disease and diabetes type 2. Nutritional foods are generally rich in antioxidants and anti-inflammatory compounds that help reduce the risk of these diseases.

3. Increase energy and vitality

Functional foods provide the body with the energy and nutrients it needs to function properly. A nutrient-rich diet can boost energy levels, improve cognitive function, and help maintain good mental health.

4. Improve digestion

Some functional foods, such as fruits, vegetables and whole grains, are rich in fiber, which helps maintain intestinal health and the regularity of the digestive tract.

5. Strengthen the immune system

Many functional foods are rich in antioxidants and anti-inflammatory compounds that help strengthen the immune system and protect against disease and infection.

6. Help with weight loss

Nutritional foods, especially those high in fiber and protein, can help increase satiety and reduce appetite, which can help with weight loss and maintaining a healthy body. healthy weight.

7. Increases longevity

The relationship between functional diet and longevity is directly linked, as proper nutrition can help prevent chronic diseases and increase life expectancy.

“Functional foods are a natural and effective way to improve health and prevent chronic disease. They are an important part of a balanced diet and can easily be incorporated into a variety of meals and snacks. It is important to remember that functional foods are not a cure for diseases, but they can help reduce the risk of developing them and improve quality of life. It is always important to consult a nutritionist before making significant changes to the diet”, concludes Cris Ribas Esperança.

By Gabriela Dallo