Functional nutrition is a popular topic among nutritionists, fitness coaches, and anyone else concerned with maximizing the healthiness of their diet. Why did it become a hit?
Less is more
Modern man does not lead a very active lifestyle. While our ancestors spent a lot of energy searching for food and then consumed a corresponding amount of calories to replace those losses, today we need much less food overall. But the requirements for its quality have increased. For example, to get your daily requirement of all types of nutrients, WHO recommends consuming at least five servings of vegetables and fruits per day, two to three servings of dairy products, two to three servings of meat and six to ten grains. Few people are able to follow these recommendations in everyday life.
The solution is to monitor your diet and choose products with additional beneficial properties, for example, enriched with vitamins, minerals and probiotics during the production process, free of excess salt, sugar or fat . Thanks to this, the biological value of food increases and a healing effect is added. This is the essence of functional nutrition.
Why do we need functional foods
- Improving the functioning of the gastrointestinal tract.
- Normalizing weight.
- Strengthening the immune system.
- Reducing the risk of developing existing diseases – diabetes, allergies, gluten or lactose intolerance.
- A balanced diet during special periods of life: for example, during active exercise or pregnancy.
- Getting enough nutrients without increasing the volume of food.
- Improving brain capabilities: intestinal microflora can influence its functioning, for example, reducing stress levels.
Principles of functional nutrition
- Forenrichment, the most common available food from the daily diet–bread, milk and dairy products, juices, salt. Supplements should not change the usual taste, but should cover 20–50% of the average daily requirement for selected micronutrients.
- Thanks to functional additives a person’s diet begins to influence certain processes in the body: replenishes nutritional deficiencies, prevents diseases, strengthens protective properties – all this is confirmed by research.
- Food fortification uses substances that are traditionally lacking to maintain health and well-being For example, in countries with a harsh climate these are vitamins C and group B, iodine, iron and calcium, dietary fiber, polyunsaturated fatty acids. In Russia, protein consumption has been reduced – and at the same time the number of overweight people is growing.
- When choosing supplements, their interaction is taken into account – so that one substance does not worsen the effect of another.
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Top 5
1. Probiotics
We have many microorganisms inside us, and the most beneficial inhabitants of the intestines are lacto- and bifidobacteria. Products enriched with probiotics strengthen the immune system and normalize metabolism.
Where to look: milk, fermented milk products.
2. Vitamins
Vitamin A supports protein synthesis and metabolism, affects vision, dental and bone health, and increases resistance to viruses. Vitamin C strengthens the body's immune system, B vitamins are responsible for the proper functioning of the nervous and cardiovascular systems. Vitamin E slows down cell aging, affects muscle function, and prevents the development of anemia, and vitamin D helps absorb calcium and phosphorus.
Where to look: dairy products, juices and drinks, butter and margarine, cereals, flour.
3. Dietary fiber and fiber
These fibers are necessary for the normal functioning of the digestive system and the entire body.
Where to look: bread, confectionery, muesli and “quick breakfasts” “, canned meat.
4. Microelements
There are more than 70 types of minerals in the human body, and they are important for all processes of growth and development, metabolism, and biochemical reactions. Essential microelements – sodium, potassium, calcium, iron, iodine.
Where to look: salt, bottled water, dairy products, bread, pasta, cereals,
meat.
5. Fatty acids
Our body does not know how to produce omega-3 fatty acids on its own, but they are simply necessary for normalizing cholesterol levels, functioning of the nervous system, and normal hormone balance.
Where look for: eggs, sausages, cereals.
Your own nutritionist
When choosing food, you should give preference to the so-called “superfoods” – products that naturally contain a huge amount of useful substances and have high biological activity.
Blueberries: they contain a large amount of antioxidants and flavonoids. Blueberries slow down the aging process of cells, have a positive effect on memory and improve immunity.
Coconut milk: rich in lauric acid and omega 3, 6 and 9 fatty acids. This milk helps suppress pathogenic microflora.
Flax seeds: high in selenium, potassium and vitamin B. Flax seeds reduce the risk of cardiovascular diseases.
Kombucha: < /b>a drink that is made from tea using this culture. It improves the functioning of the gastrointestinal tract and strengthens the immune system.
Chia seeds: fiber, monounsaturated acids, iron and potassium. Chia seeds improve digestion and normalize blood glucose levels.
Quinoa: high content of protein, dietary fiber and lysine — an amino acid that helps the body absorb calcium.
Matcha tea: Rich in vitamin C, fiber and antioxidants. Reduces cholesterol levels, strengthens the immune system and speeds up the metabolic process.
Turmeric:has antiseptic and antibacterial properties. Turmeric regulates metabolism and cell regeneration.
Caution!
If you prefer enriched foods, but also constantly take vitamins, beware of an overdose.< b> Some microelements do not combine well with each other. For example, dietary fiber from soy and wheat can reduce the absorption of magnesium, and iron — calcium, caffeine interferes with the absorption of vitamins C and B. So, before taking sports supplements, replace regular cereals or dairy products with fortified ones, and salt and sugar — artificial analogues, you should consult your doctor.
A healthy diet is not a diet, but a balanced diet.