Functional Food

Foods are no longer just considered a vehicle of essential nutrients to ensure growth and human development, but also a means of obtaining physical and mental well-being and preventing chronic diseases.

The ancient Greek philosopher Hippocrates stated, over 2500 years ago, that "food is your medicine and medicine is your food". Avocado, almonds, strawberries, sweet potatoes, extra virgin olive oil, seafood ... you probably already know that these foods are good sources of vitamins, minerals and nutrients, but you are maybe unaware that fruits, vegetables and other foods of plant origin also contain thousands of compounds that have only recently been discovered - phytochemicals or phytonutrients, which scientists have been categorizing and describing as functional foods. These are substances that cause the colour and flavour of food and which are essential to our health. A cup of green tea for instance contains about 40 varieties of catechins which are important chemical substances in the fight against cancer, for reducing cholesterol and contributing to weight loss.

There is currently no universal definition of functional foods, but several have been presented by different organisations. The concept of functional food originated in Japan in the 1980s, with the publication of the rules on the "diet for specific health uses". Food is generally considered to be functional when it contains, besides the basic nutritional purposes, biologically active components that enhance the state of health or reduce the risk of disease when regularly consumed and included as part of a diversified diet. Functional foods include foods that contain specific minerals such as magnesium, potassium and selenium, vitamins such as vitamin A, E, C, B6, B9 and B12, fatty acids, dietary fibre, food with added biologically active substances such as phytochemicals or other antioxidants (anthocyanins, flavonols, flavanols, lycopene, etc.) or probiotics. In other words, when we follow the recommendations of a complete, balanced and varied diet we will certainly be including several of the so-called functional foods on a daily basis in a diet that will not only be a source of pleasure, but also one of health and well-being.

Changing our diet does not guarantee us eternal health. Research conducted by the Harvard School of Public Health shows, however, that if North Americans followed a correct diet, exercised regularly and stopped smoking, the risk of heart attack in the USA would drop 82%, strokes would decrease by about 70%, type 2 diabetes would practically disappear and colon cancer would be reduced by 70%. There is certainly a correlation with Portugal, even though the numbers may not be as impressive. Start to consider diet as a form of preventive medicine and you will see your health expenses decrease and your well-being increase.

Common food sources	Component	Benefit
cherries, berries, red grapes	Anthocyanins	antioxidant function; can contribute to maintenance of brain function
cocoa, chocolate, tea, apple, grapes	Flavanols	antioxidant function; can contribute to cardiovascular health
onion, apple, tea, broccoli	Flavonols	antioxidant function
cocoa, apples, cranberry, wine, peanuts, cinnamon, strawberries	Pro-anthocyanins	promotes proper functioning of the urinary tract and cardiovascular health
potatoes, dairy products, wholegrain cereal, citrus fruit, banana, beans	Potassium	antioxidant function; can contribute to good functioning of the immune system
wholegrain cereal, oats, fruits, vegetables, legumes, pulses, and oil-rich fruits	Fibre	intestinal transit , promotes feeling of satiety; reduces risk of cardiovascular disease and some types of cancer (e.g. colon cancer)
fortified foods and beverages (e.g. vegetable spreads, yoghurt, fermented milk), vegetables, fruit	Sterol esters	reduce the risk of cardiovascular diseases
some yoghurts, fermented milk and non-dairy products containing added probiotics	Probiotics (Lactobacillus, Bifidobacteria, yeasts and other specific strains of beneficial bacteria)	Micro-organisms that improve gastrointestinal health and system immunity (benefits vary according to the bacterial strain)
Wholegrain cereals, onion, some fruits, garlic, honey, drinks and fortified foods, leek	Prebiotics (Inulin, fructo-oligosaccharides, polydextrose)	indigestible components that stimulate bacterial growth in the colon, improve gastrointestinal health and calcium absorption

Graça Raimundo

President of the Portuguese Association of Dietitians

www.apdietistas.pt