Functional Food refers to food products that may provide health benefits beyond their basic nutritional value. These foods or ingredients are enriched with vitamins, minerals, fiber, or other biologically active substances like probiotics, plant sterols, and prebiotics. The additional ingredients in such foods are meant to promote optimal health or lower the risk of disease.

Health Benefits of Common Functional Foods

Probiotics
Probiotics are live microorganisms that provide health benefits when consumed. Commonly found probiotic foods include yogurt, kefir, kimchi, kombucha, and some cultured vegetables. Probiotics may help boost the immune system, promote digestive health, and lower blood pressure and cholesterol levels. The probiotic bacteria in these foods compete with pathogens and support the growth of healthy gut microbiota.

Prebiotics
While probiotics are live microorganisms, prebiotics are non-digestible food ingredients that promote the growth of beneficial gut bacteria. Common prebiotic foods include asparagus, garlic, oats, chicory root, onions, and bananas. Prebiotics act as fertilizer for the probiotic bacteria in our gut and support a balanced microbiome. They have been shown to lower inflammation and the risk of conditions like metabolic syndrome.

Omega-3 Fatty Acids
Foods like salmon, trout, flaxseeds, chia seeds, walnuts, and soybeans are rich in omega-3 fatty acids. Omega-3s have anti-inflammatory properties and may protect heart health by lowering blood pressure and triglyceride levels. They also support brain and eye health. Studies link omega-3 intake to a reduced risk of depression, cognitive decline, and age-related macular degeneration.

Plant Sterols
Plant sterols are compounds found in plant foods that are similar in structure to cholesterol. They are added to foods like spreads, yogurt, and juice to lower LDL or "bad" cholesterol levels. Plant sterols block the absorption of dietary and bile cholesterol in the gut, which in turn reduces blood cholesterol levels. Regular consumption may decrease the risk of heart disease.

Fiber
Soluble and insoluble fibers found in oats, beans, barley, fruits, and vegetables promote digestive and heart health. Dietary fiber absorbs water in the intestines and adds bulk to stools. It regulates bowel function, supports a healthy gut microbiome, and aids weight management. Fibers also help control blood sugar levels and cholesterol levels.

Health Benefits of Other Functional Ingredients

Glucosinolates
Cruciferous vegetables like broccoli, cauliflower, cabbage, and kale are rich sources of glucosinolates. These sulfur-containing compounds metabolize into isothiocyanates that have anti-cancer effects. They activate detoxification enzymes and protect against DNA damage, which may prevent cancer initiation and progression.

Lycopene
The red pigment lycopese, abundant in tomatoes and watermelon, is a powerful antioxidant. It appears to protect against prostate cancer in men. Studies found that increased lycopene intake via cooked tomatoes is correlated with a reduced risk of heart disease as well.

Flavanols
Cocoa, tea, berries, and certain fruits contain flavanols, antioxidants found to improve brain function and vascular health. Flavanols enhance cognitive performance, lower blood pressure, and reduce the risk of stroke by improving blood flow. They may also help prevent age-related memory decline.


A diet rich in functional foods can provide targeted health benefits besides basic nutrition. These enriched foods containing vitamins, minerals, fibers, antioxidants, and other biologically active components support immunity, gut health, heart health, brain health, and reduce disease risk - promoting overall wellness. Consumers are increasingly incorporating functional foods into their diets for long-term health and prevention. With technological advancements, more foods continue to be fortified with added health-promoting ingredients.

Get More Insights On  Functional Foods