Functional Foods for Health: 6 Top Nutrients

We all want to improve heart health by lowering our cholesterol and blood pressure, boosting our immunity, and regulating digestion. That’s why so many of us are jumping on the functional food bandwagon.

Generally defined as any food that provides health benefits beyond basic nutrition, functional foods are “just foods that promote healthy body functions, helping the body repair itself and work optimally,” says Christine Gerbstadt, MD, RD, a physician and spokesperson for the American Dietetic Association. “They’re enhancing what food already does.”

Which is why so many of us are filling shopping carts with foods and drinks enriched with everything from omega-3 fatty acids and fiber, to plant sterols and probiotics. Not every functional food ingredient has been scientifically proven to be beneficial, however. That’s why WebMD asked the experts which nutrients they would single out as worthy, who benefits from them, and where in the functional food world each can be found.

6 Top Functional Food Ingredients

Before the health professionals named names, each echoed the sentiment of Susan Moores, a registered dietitian and American Dietetic Association spokesperson. “The most important message is: first lay the foundation of a healthy diet with whole foods, then weave in functional foods.”

Ingredients to look for include:

Calcium in Functional Foods

Instrumental in lowering high blood pressure, helping with regular heart beat, and building strong bones, calcium is also a nutrient most of us aren’t getting enough of, according to the 2005 Dietary Guidelines for Americans. And it’s not just women who need more calcium. Men, too, are also at risk for osteoporosis.

While one of the best ways to get calcium is through foods like milk, cheese, and yogurt, not everyone likes or can tolerate dairy. Here’s where functional foods can play a part, say the pros. Along with eating calcium-rich whole foods like dark, leafy greens, look for fortified orange juice, breads, waffles, and soy milk. And don’t forget to get enough vitamin D, which is vital to calcium’s absorption.

Calcium: how much? Adults and pregnant women between age 19 and 50 should aim for 1,000 mg of calcium daily. Adults over 51 should consume about 1,200 mg. Pregnant women under age 19 need 1,300 mg. Vitamin D is vital for the absorption of calcium, ideas on how to get more vitamin D in your diet follow.

Fiber in Functional Foods

Most of us know fiber aids in digestion, but keeping us regular is just the beginning. This powerhouse nutrient also helps fight disease, and may lower risk for high cholesterol, heart disease, diabetes, and cancer.

With all that going for it, it’s a shame that American men and women aren’t getting enough. Most of us are scraping by on half of the fiber we actually need, says the American Heart Association. How can you get more? Produce and whole grains are prime sources for heart-healthy fiber, while functional foods such as breads, cereals, soymilk, and yogurts can fill in gaps.

Fiber: how much? Most of us get about 15 grams daily, but to fight disease and keep digestion humming, aim for at least 30 grams. But take it slow, adding too much fiber too fast can lead to bloating, gas, and diarrhea.