Functional foods contain active substances that benefit the body, thereby helping to slow down the evolution of diseases such as diabetes or cancer and promote health. In addition, functional foods also help to improve health problems, such as constipation, for example.
Another benefit of using functional foods is to help reduce expenses related to health care, such as medicines at the pharmacy, doctor's appointments or medical tests, for example, because these foods strengthen the body and make it difficult for diseases to appear.
List of functional foods and what they serve
Functional foods should be consumed for the purpose of improving the quality and life expectancy of people. Because of their properties, they reduce the risk of chronic diseases such as cancer and diabetes, for example. Some functional foods may be:
- Sardine, chia seeds, nuts - are rich in omega 3, which helps lower the risk of cardiovascular disease, fight inflammation and help improve brain capabilities.
- Tomato, guava, watermelon - have large amounts of lycopene, an antioxidant that helps lower cholesterol and decrease the risk of getting prostate cancer.
- Yogurt, kefir - foods with probiotics, which are good bacteria that regulate the intestine avoiding constipation and preventing the onset of colon cancer.
- Corn, kiwi, zucchini - rich in lutein and zeaxanthin, antioxidants that prevent macular degeneration and the onset of cataracts.
- Green tea, purple grape, red wine - are foods with catechins that help prevent various types of cancer and strengthen the immune system.
- Corn, soybeans - have phytosterols that are substances that help lower cholesterol and reduce the risk of cardiovascular disease.
- Cereal bran, passion fruit, almonds with skin - High fiber foods help regulate the bowel, decreasing the chances of having colon cancer.
In addition, the fibers help reduce cholesterol by lowering fat absorption, controlling diabetes because they prevent sugar from rising rapidly in the blood and fighting obesity because they decrease appetite. See more fiber rich foods in: Foods rich in fiber.
Functional food recipes
Making a recipe for functional foods is very simple, see the example:
Functional Soy Salad
Ingredients
- 1 cup with soy
- 2 tomatoes
- 1 onion
- 2 garlic cloves
- 1 tablespoon olive oil
- 1 can of corn
- 1 tablespoon chia seeds
- 2 tablespoons almonds with minced skin
Method of preparation
Boil the soy in 1 liter of water and let stand for 1 hour. Sauté the tomatoes with the chopped olive oil, onion and garlic. Add the soy and corn. Turn off the stove and finally add the chia seeds and chopped almonds.
For dessert, prefer kiwi, guava, watermelon, purple grape or passion fruit because they are functional fruits.
If you do not like fruits and vegetables or try new foods, watch the following video and learn what to do to try and enjoy these foods.
