Functional foods are those that have substances that have several health benefits and, therefore, can help prevent and treat some health conditions such as diabetes, poor digestion and constipation, for example.
Thus, it is considered a functional diet, one that contains fresh and natural foods, which in addition to nourishing also protect the body from diseases. There are a number of foods that are functional and that guarantee not only flavor but also nutrients and calories essential for the proper functioning of the body.
As it has several health benefits, functional nutrition also helps to reduce expenses related to health care, such as medicines at the pharmacy, doctor's appointments or medical examinations, for example, because these foods strengthen the body and make it difficult disease.
List of functional foods
Functional foods should be consumed in order to improve the quality and life expectancy of people, because due to their properties, they reduce the risk of chronic diseases, such as cancer and diabetes, for example. Some functional foods can be:
- Sardines, chia seeds and nuts, as they are rich in omega 3, which helps to reduce the risk of cardiovascular disease, fight inflammation and help improve brain capacities.
- Tomatoes, guava and watermelon, as they have large amounts of lycopene, an antioxidant that helps lower cholesterol and decrease the risk of prostate cancer.
- Yogurt and kefir, which are foods with probiotics, which are good bacteria that regulate the intestine, preventing constipation and preventing the appearance of colon cancer.
- Corn, kiwi and zucchini, which are rich in lutein and zeaxanthin, antioxidants that prevent macular degeneration and the appearance of cataracts.
- Green tea, red grape and red wine, as they are foods with catechins that help prevent various types of cancer and strengthen the immune system.
- Corn and soybeans, as they have phytosterols which are substances that help lower cholesterol and reduce the risk of cardiovascular disease.
- Cereal bran, passion fruit and almonds with skin, since they are foods rich in fiber help to regulate the intestine decreasing the chances of having colon cancer.
In addition, fibers help to reduce cholesterol by decreasing the absorption of fats, to control diabetes because they prevent sugar from rising quickly in the blood and to fight obesity by decreasing appetite. Get to know other fiber-rich foods.
Recipe with functional foods
Functional foods should be part of everyday life, and can be included in breakfast, snacks, lunch and dinner. One way to consume several functional foods is soy salad, for example.
Ingredients
- 1 cup with soy;
- 2 tomatoes;
- 1 onion;
- 2 garlic cloves;
- 1 tablespoon of olive oil;
- 1 can of corn;
- 1 tablespoon of chia seeds;
- 2 tablespoons chopped almonds with skin.
Preparation mode
Boil the soy in 1 liter of water and let it rest for 1 hour. Sauté the tomatoes with the chopped olive oil, onion and garlic. Add soy and corn. Turn off the stove and finally add the chia seeds and chopped almonds.
If you don't like fruits and vegetables or trying new foods, watch the video below and learn what to do to try and start enjoying these foods.
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