2. What are functional foods? Functional foods are foods that provide health benefits beyond basic nutrition as a result of physiologically active components May or may not have been manipulated or modified to enhance their bioactivity Help prevent disease, reduce the risk of developing disease, or enhance health
3. ADA’s Definition of Functional Foods “ADA classifies all foods as functional at some physiological level because they provide nutrients or other substances that furnish energy, sustain growth, or maintain/repair vital processes. However, functional foods move beyond necessity to provide additional health benefits that may reduce disease risk and/or promote optimal health. Functional foods include conventional foods, modified foods, medical foods and foods for special dietary use.”
9. Cardiovascular Disease: Oats Over 20 studies have demonstrated cholesterol-lowering benefits of oats The soluble fiber beta-glucan is responsible for this effect 3g of beta-glucan fiber is required to achieve 5% reduction in total cholesterol Equivalent to 1 cup cooked oat bran, 1 ½ cups cooked oatmeal, or 3 cups Cheerios
10. Cardiovascular Disease: Oats Beta-glucan works by: Binding bile acids in the small intestines Reducing fat and cholesterol absorption Reducing cholesterol formation Inhibiting cholesterol synthesis through the short-chain fatty acids produced when soluble oat fiber is fermented in the colon
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12. Cardiovascular Disease: Nuts Nuts can reduce total and LDL cholesterol when consumed as part of low cholesterol and saturated fat diet Functions by replacing saturated fat in the diet with the monounsaturated fatty acids found in nuts Nuts contain fiber, vitamin E, Mg, and the amino acid arginine all of which promote health and artery flexibility
13. Cardiovascular Disease: Nuts Only effective if part of long term diet Nut consumption twice or more a week leads to: 50% lower risk of sudden cardiac death 30% lower risk of dying from coronary heart disease 13% reduction in total cholesterol levels
14. Cardiovascular Disease: Psyllium Effective daily amount is 10.2 g/day to reduce total cholesterol by 4-6% and decrease LDL by 4-8% The functional food should provide 1.7 g soluble fiber from psyllium husk Metamucil is a great source of psyllium Should consume 3 servings of Metamucil per day to reach effective daily intake
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16. Can food really make us more intelligent, give us smarter kids, improve memory, help us think more clearly, and maybe even forestall those so-called "senior moments," or worse, dementia??
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18. Brain Function: Berries The brain continually works to clean up and "recycle" various toxic proteins that get lodged in the brain over time The powerful antioxidants in berries exhibit benefits in helping the brain to clean up these proteins and improve overall nerve function. Research has shown that beneficial chemicals called ellagatannis in raspberries, strawberries and blueberries are also found right in the hippocampus, the brain's memory control center Blueberries also contain proanthocyanins, which gravitate toward the striatum, which is more closely related to spatial memory Scientists believe that that these compounds may enhance the performance of those parts of the brain and actual animal studies have substantiated the evidence that they do improve memory
20. Brain Function: Berries Study by ShibuPoulose, Ph.D. “In aging, microglia (the cells responsible for brain maintenance) fail to do their work, and debris build up. In addition, the microglia become over-activated and actually begin to damage healthy cells in the brain. Our research suggests that the polyphenolics in berries have a rescuing effect. They seem to restore the normal housekeeping function.“ According to research, some of the most antioxidant-rich fruits and vegetables are those with deep, rich color pigments like red, orange and blue. Many experts recommend eating a wide variety of different colored fruits and vegetables to attain the diverse array of unique anthocyanins present in all of them.
21. Brain Function: Fish The omega-3 fatty acid known as docosahexaenoic acid (DHA) is an important ingredient for optimal brain function DHA is essential in the function of brain cell membranes, which are important for the transmission of brain signals. Lack of omega-3 in the body can cause a communication breakdown in the brain Several recent studies, conducted in both animals and humans, have shown that babies who receive adequate amounts of this vital fat have better functioning brains and higher IQs,” writes Dr. Russell L. Blaylock in Health And Nutrition Secrets. “Those with low amounts of DHA demonstrate learning difficulties and visual problems.”
22. Brain function: fish Low levels of DHA have been linked to memory loss, depression, bipolar disorder, attention deficit disorder, schizophrenia, autism and general learning difficulties or bad moods. “If you don't feed brain cell membranes enough of the right type of fat, the messages can be short-circuited and garbled. That may mean a disturbance in mood, concentration, memory, attention, and behavior,” writes Miracle Cures author Jean Carper. Depression in particular has been frequently linked to low levels of DHA, since omega-3 fatty acids help regulate mood by increasing levels of serotonin, the hormone that relieves depression.
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24. The gut microflora are important in maintaining a healthy intestinal tract.
25. Act as a barrier to toxins and pathogens and also allows nutrients to be absorbedFunctions of the gut microflora: Breaks down vitamins Ferments fibers and carbohydrates that are not digested in the upper GI tract This breakdown produces fatty acids that are important for supporting a healthy intestinal barrier and also inhibits the growth of harmful bacteria.
26. Probitoics Probiotics are microorganisms such as bacteria or yeast that are believed to improve health. Species : Lactobacillus, Bifidobacterium, Streptococus and Enterococus http://www.youtube.com/watch?v=ht0erio_pNA&feature=related
27. FUNCTIONS OF THE PROBIOTICS “Balance” the flora by increasing the number of helpful bacteria and reducing harmful bacteria in the intestine. Regulate healthy gut immune system responses by keeping the intestinal lining healthy which improves the barrier function Assists in breaking down of foods. Reduces lactose intolerance
28. How do I get probiotics in my diet? Foods: Yogurt Cultured dairy products Sauerkraut TempehHow much do you need?At least 1 cup a day for intestinal benefitsActive Components:Calcium, Vitamins A, D; protein, riboflavin, phosphorus, probiotics
29. Prebiotic Prebiotics are carbohydrates in food that our body cannot digest or absorb. Probiotics feed on them. Prebioticsare the food that keeps beneficial probiotic populations adequate and healthy. This in turn may improve intestinal health and nutrient absorption. Prebiotics—Inulin, Polydextrose, and Fructo-oligosaccharides
30. Prebiotic functions Promote the growth of probiotics gut micro flora Influence digestive regularity and health in a positive way Improve mineral absorption Improve immune system functions
31. How can I get prebiotics in my diet? Look for high-fiber foods Artichokes Bananas Barley Berries Chicory Dairy products Flax Garlic Greens, such as dandelion greens, chard and kale Honey Leeks Legumes Onions Wheat and whole grains, such as oatmeal
32. Artichokes High content of bioactive phenolic compounds, such as caffeoylquinic derivatives and flavonoids, but also due to substantial amounts of inulin, fibres and minerals Help relieve GI problems that result from an inability to adequately process fats, a result of poor bile secretion. Because it stimulates the liver to produce this important gastric “juice,” artichoke can ease upset-stomach symptoms (e.g., nausea, bloating, abdominal pain, vomiting).
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34. Sports Drinks Replenish electrolytes needed to help maintain the acid-base balance for normal cellular activities and control osmosis of water between body compartments Added carbohydrate prevents low blood glucose levels and maintain body’s glycogen stores needed for energy Enhances fluid absorption by decreasing the speed at which the stomach is emptied and slowing the rate of absorption in the small intestine Teen Consumers: Health and Safety. Sports Drinks. March 2008. Available at http://www.atg.wa.gov/teenconsumer/health_and_safety/sports_drinks.htm. Accessed September 29, 2010
35. Energy Drinks Contain caffeine with other ingredients such as taurine, guaruna, and B vitamins Can significantly improve physical and mental performance, driving ability when tired, and decrease mental fatigue during long periods of concentration Not known which ingredients provide energy or if it is a combination University of California, Division of Agriculture and Natural Resources. Nutrition and Health Info Sheet: Energy Drinks. 2007. Available at: http://www.google.com/url?sa=t&source=web&cd=1&sqi=2&ved=0CBIQFjAA&url=http%3A%2F%2Fucanr.org%2Ffreepubs%2Fdocs%2F8265.pdf&rct=j&q=are+energy+drinks+recognized+by+the+usda&ei=teioTNClMoO78gb17uXQDA&usg=AFQjCNHM5pOiM472goHiPHffsmHwSmga-g. Accessed September 29, 2010.
36. Energy Drinks Adverse effects Nervousness Irritability Sleeplessness Increased urination Heart arrhythmias Decreased bone levels Upset stomach
37. Top 3 energy drink components: University of California, Division of Agriculture and Natural Resources. Nutrition and Health Info Sheet: Energy Drinks. 2007. Available at: http://www.google.com/url?sa=t&source=web&cd=1&sqi=2&ved=0CBIQFjAA&url=http%3A%2F%2Fucanr.org%2Ffreepubs%2Fdocs%2F8265.pdf&rct=j&q=are+energy+drinks+recognized+by+the+usda&ei=teioTNClMoO78gb17uXQDA&usg=AFQjCNHM5pOiM472goHiPHffsmHwSmga-g. Accessed September 29, 2010.
38. Enhanced Waters Water enhanced with antioxidants, vitamins, minerals, herbs, fiber, and other ingredients Popular brands: Vitamin Water Dasani Essentials Aquafina Alive Life Water Propel
39. Enhanced Waters: Problems No clear link between antioxidant supplements and disease Digesting fat soluble vitamins with only a liquid may have a decreased effect on absorption Fiber waters enhanced with maltodextrin Possible to receive too much of a vitamin Contain hidden caffeine Palmer, S. Hot Topics: Functional Beverages. February 2008. Avialable at http://www.eatright.org/About/Content.aspx?id=7519. Accessed September 28, 2010.
40. Enhanced Waters ADA warns consumers to make wise decisions. Read product labels Read claims carefully Take supplement if concerned with vitamin and mineral intake Are they worth it? Lacking in evidence Few benefit from low levels of vitamins and minerals Many needed nutrients not included Costly Center for Science in the Public Interest. H2NO: The Scoop on Enhanced Waters. June 2008. Available athttp://docs.google.com/viewer?a=v&q=cache:GmyPvY61YAIJ:www.cspinet.org/nah/06_08/h2no.pdf+h2no+article+enhanced+waters&hl=en&gl=us&pid=bl&srcid=ADGEESjnZSxHxgOT4q7t0q1INW9pb_1_gH2C2WD9wuCww0IbDCuaX2FBXPE7Sqnfh8tNQLoMnz_xwFkF_3nAzknaurXnmc6a3YqWPY8jYwP8FPMSsR0DbeijdfykFEB6Kw_Hu_sHaykL&sig=AHIEtbRGbHCeW5InS1S001ZJcQSKdtRT8Q. Accessed September 28, 2010.
41. Vision The eye is one of the most important sensory organs for enjoying the world around us. It is used in everything we do. Nobody is guaranteed perfect vision forever, but there are foods you can eat to protect your eyesight and keep your eyes healthy. According to the American Dietetic Association, Vitamin A, Vitamin E, Vitamin C, lutein, and zeaxanthin are five compounds found in food that are essential for good eye health.
42. Vitamin A Vitamin A promotes normal vision and helps you see in the dark by adjusting to lower levels of light according to ADA. Functional Foods: Carrots Kale Papaya Milk Cantaloupe
43. Vitamin E and C Vitamin E works with Vitamin C to help protect your body from cell damage that could lead to cataracts or other eye problems Vitamin E foods Wheat germ Nuts Seeds oil Vitamin C foods Oranges Red berries Red and yellow bellpeppers Brocolli spinach
44. Lutein Lutein is a carotenoid that reduces harmful free radicals and provide nutritional support to the rod cells in the eye. Within the eye, lutein is highly concentrated in the macular region of the retina and is dispersed in low amounts throughout the retina and lens It filters the high-energy, blue wavelengths of light that are believed to induce oxidative stress. Because the body does not produce lutein, research suggests eating 6-10 mg per day of lutein Lutein helps reduce the risk of macular degeneration
45. Zeaxanthin Zeaxanthin is a pigment found in the retina of the eye that helps prevent free radicals from damaging the eye. It is concentrated mostly in the cone cells, which are responsible for detailed central vision. In nature, it helps absorb excess light energy to prevent damage to plants from too much sunlight.
46. Functional Foods with Lutein and Zeaxanthin Egg yolk (one of the better sources) Carrots Squash Cantaloupe Tomato Oranges Kale Collard greens Red pepper Broccoli Corn Usually, you will find lutein and zeaxanthin together in a food
47. Sulfur in Foods Sulfur in the body is used to produce glutathione, an antioxidant that benefits the lens of the eyes Found in Garlic Onions Shallots Beef Potatoes Winter squash tomatoes
48. Fish It is important that the eye get the right kind of fat. The retina of the eye contains a high concentration of the fatty acid DHA, or Dihydroxyacetone. DHA provides structural support to cell membranes and is also recommended for dry eyes Salmon, sablefish, and tuna are excellent sources of omega-3 fatty acids that help dry eyes
49. Red Wine The substance, resveratrol, found in the grapes protects the blood vessels. It helps prevent deterioration in the eye as one gets older. Resveratrol is a natural compound produced in a variety of plants to prevent fungal and bacterial growth. Activates Sirt1 without a caloric restriction and helps extend lifespan and prevent deterioration in the eye as one grows older Since resveratrol is found in grapes, it is consequently found in red wine after the fermenting process.
58. Foods proven to lower cholesterol Soy protein Plant Sterols Soluble Fiber
59. Oat Bran for soluble fiber Study conducted by Cynthia M. Ripson and Dr. Joseph M. Keenan (department of family practice) at the University of Minnesota. 1, 278 adults studied; an average of 2-3% drop in cholesterol was shown and even higher drops in adults that had higher cholesterol levels Found that adults should consume 3 grams of soluble fiber (1 1/3 cup of ready to eat oat bran or 3 small packets of oatmeal) for best results Adults with high cholesterol levels (229 mg/deciliter of blood), when consumed 3+ grams of oat bran had a 6-7% drop Oat bran muffins, however, will not lower cholesterol. "There may be a drop because of the oat bran, but there will be a rise from the two egg yolks and the other fats," Ms. Ripson said. They concluded that even a 1% decrease in cholesterol levels could lower death rates from heart disease by about 2%
60. Plant Sterols and stanols naturally occurring substances found in plants have chemical structures resembling that of cholesterol but are only available to humans can be found in small amounts in foods such as vegetable oils, nuts, seeds, cereals, legumes, fruits, and vegetables The FDA approved the health claim regarding the role of plant sterols esters in reducing risk of heart disease
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62. Plant Sterols and stanols Sterols are naturally present in small quantities in vegetable oil, nuts, legumes, whole grains, fruits and vegetables. Cargill Health & Food Technologies has made it possible for plant sterols to be added to foods with no impact on taste or texture (examples of such foods would be orange juice, cheese and dairy substitutes)
