6 functional foods to include in your routine

Functional foods are those that offer health benefits beyond basic nutritional functions. “They can, for example, reduce the risk of chronic degenerative diseases, such as cancer and diabetes, among others”, explains nutritionist Nádia Neves.

These benefits may be related to general results, reducing the risk of various diseases caused by free radicals, while others have a specific action in controlling or reducing the risk of developing diseases such as cholesterol.

“It is important to highlight that none of these foods alone can be used as a magic formula to solve health problems. To obtain the desired effect, they must be part of a balanced diet and adjusted to the needs of each individual”, emphasizes Nádia Neves.

functional diet

The functional diet is based on a healthy and well-oriented diet. “The best way is to create a food lifestyle that is based on real foods, that is, fruits, meats, fish, dairy products, tubers, eggs, nuts, nuts, leaves, vegetables and seasonings, avoiding processed, refined, sugary and vegetable oils and the like. By doing this, we will eat a good and varied amount of foods said to be functional”, analyzes Rodrigo Polesso, specialist in optimized nutrition for health and well-being.

functional foods

Below, find out about some functional foods and the role of each one, according to Nádia Neves and Rodrigo Polesso.

1. Agar-agar

When ingested, agar-agar forms a kind of gel that will provide satiety and contribute to the slimming. It can be consumed as dried seaweed strips, powder or capsules.

The gelatinous characteristic favors the use in several recipes, such as puddings, compotes, pies, ice cream, sauces and fillings, replacing industrial gelatin with superiority, since it adds several vitamins, proteins and mineral salts.

2. Pepper

Peppers of the genus Capsicum have a strong thermogenic action, are good for the heart, teeth and help to lose weight. The best way to consume in natura or dehydrated. The spicier the pepper, the better for health.

Pepper is contraindicated for people with ulcers, gastritis and hemorrhoids. When consumed in excess, especially in sauce form, it can cause burns or blisters in the mouth or tongue.

3. Quinoa

Quinoa favors weight loss because it is rich in fibers that provide satiety. In addition, it has good amounts of protein, which makes it beneficial for the muscles.

Quinoa can be added to salads and fruits in the form of grains or flours, included in yogurt or milk as whole grains. Flour can also be added to juices or smoothies.

4. Coffee

Coffee is a thermogenic drink and still has stimulating action. Both strained and expressed versions are beneficial for health. The best way to consume coffee is pure and preferably without sugar or sweetener.

Too much coffee can lead to some health problems. The stomach lining can be harmed by large amounts of drinking. Due to caffeine, an increase in heart rate may occur in cases of abuse.

5. Sesame

Sesame is great for those looking for eliminate weight, as it is rich in fiber. The best way to consume it is in whole, raw and unpeeled seeds. The seed can be added to salads, pastas, snacks and cereal bars.

6. Cinnamon

Cinnamon stands out for helping to prevent and control diabetes and cholesterol. In addition, it has thermogenic action. There are no nutritional differences between cinnamon powder and cinnamon sticks. This spice can be sprinkled on fruits, vegetables, meats and included in teas, juices and oatmeal.