What is a"functional" food? In Japan, its a food with a "specified health use." In Canada, it's a food with physiological benefits "beyond basic nutritional function." In the United States, its a great marketing tool with no legal definition.
All foods are functional at some level, according to a recent paper on the subject by the American Dietetic Association. "Functional foods" have been found to provide additional health benefits beyond their basic nutritional content. Many have been enriched, fortified or enhanced, such as calcium-enriched orange juice or omega-three fortified eggs.
Others are just regular foods that have been found to possess health-promoting substances. Here are a few of my favorites from registered dietitian David Grottos intriguing book, "101 Foods that could save your Life":
- Artichoke: Actually the immature flower of a thistle plant, artichokes are thought to be one of the world's oldest medicinal plants. Besides being a rich source of vitamin C, folate, and dietary fiber, artichokes contain substances that may ease an upset tummy and reduce the symptoms of irritable bowel syndrome (IBS).
- Broccoli: A member of the cruciferous family that includes cabbage, cauliflower, kale, collard greens and brussels sprouts, broccoli contains a good many compounds with cancer-fighting properties. Broccoli is also rich in sulforaphane glucosinolate (dont try to say this at home, boys and girls) a potent antioxidant that has been shown to stop the growth of breast and prostate cancer cells.
- Chocolate: Dark chocolate contains natural substances called flavonoids that improve the health of blood vessels and can help lower blood pressure. Just dont feed it to your pets. Chocolate is toxic to dogs, cats, parrots and horses, reports Grotto.
- Coffee: Not so rich in nutrients, coffee redeems itself with "off the chart" antioxidant properties, says Grotto. Natural chemicals in coffee such as chlorogenic acids may help improve blood sugar control. And people who regularly drink coffee have a lower risk of type 2 diabetes, according to a review of several studies.
- Pecans. My favorite nut, pecans are rich in oleic acid, the same healthful fat found in olive oil. Researchers at New Mexico State University (my alma mater) found that pecans added to a heart healthy diet reduced bad LDL cholesterol more than a diet without them.
- Peppers. Chile "hot" comes from a group of phytochemicals called capsaicinoids, which act on pain receptors in the mouth and throat, says Grotto. Capsaicin applied topically as a cream has been found to be an effective treatment for painful arthritic hands.
- Romaine lettuce. Romaine contains more than five times more vitamin C than iceberg lettuce. It is also rich in lutein and zeaxanthin - substances that help fight macular degeneration in the eye. Romaine also contains salicylic acid, the same anti-inflammatory compound found in aspirin.
- Spinach. One of the richest sources of lutein - the pigment that helps protect the eyes from macular degeneration - spinach intake is also associated with a lower risk for developing cataracts. Glycolipids in spinach are powerful chemicals with properties that can fight the growth of cancer cells as well.
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(Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at bquinn@chomp.org.)
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