Functional Foods: What Are They and Why Should You Include Them in Your Diet?

Where Did Functional Foods Originate?

The concept of functional foods originated in Japan in the 1980s, where foods that naturally contained health-beneficial ingredients, or were enriched with such components, were labeled as FOSHU (Food for Specified Health Uses). In the Czech Republic and Europe, there is currently no precise definition or set criteria describing functional foods. However, many regulations related to food labeling and nutritional and health claims are closely linked to functional foods and follow the rules established by (EC) 1924/2006.

What Do Functional Foods Look Like Today?

According to studies, functional foods exhibit specific health properties and the ability to reduce the risk of developing certain chronic diseases beyond the traditional nutrients they contain. This means that, in addition to their nutritional (nourishing) function, these foods provide additional health benefits. However, functional foods are still part of a conventional diet, intended for everyday consumption, and should not be confused with medicinal products or dietary supplements in the form of tablets or powders.

Health-Beneficial Components in Functional Foods

Health-beneficial compounds can be naturally present in foods, but to ensure an adequate amount, fortification—adding nutrients to foods—may sometimes be necessary. The goal of these foods is to enrich the diet with substances that support immune system function, optimal gut microbiome composition, antioxidants, and bioactive compounds that help prevent cardiovascular and other chronic diseases.

Key Ingredients Responsible for the Benefits of Functional Foods

Since functional foods do not have an official definition, there is no fixed list of health-positive ingredients. However, this article highlights key compounds typically found in a Central European diet that are supported by scientific literature.

1. Probiotics Probiotics are live microorganisms that colonize various parts of the human body, particularly the gut microbiome. Research confirms that gut bacteria composition significantly impacts digestion, immune system function, mental well-being, and even weight management.

2. Prebiotics Unlike probiotics, prebiotics are non-digestible food components that serve as nourishment for beneficial gut bacteria, allowing them to thrive. These are typically found in the form of oligosaccharides or polysaccharides.

3. Synbiotics Synbiotics refer to the combination of probiotics and prebiotics, which have been shown to have a greater effect when consumed together rather than separately.

4. Vitamins and Minerals Essential for various bodily functions, vitamins and minerals often act as antioxidants and support metabolic processes. However, their levels can decrease due to improper food storage, processing, or dietary restrictions.

5. Antioxidants and Bioactive Compounds Reactive oxygen species (ROS) play a role in immune function but can cause damage if present in excess. The body's antioxidant system works to maintain balance, and consuming antioxidant-rich foods can further support this process. Examples include vitamin E, vitamin C, polyphenols from green tea, carotenoids, and curcumin.

6. Essential Fatty Acids While the body can produce most fatty acids, omega-3 and omega-6 fatty acids must be obtained from the diet. High-quality sources of omega-3s include fatty fish, but for those who do not consume enough fish, fortified foods or supplements can help meet their needs.

7. Beta-Glucans Found in oats and barley, beta-glucans contribute to maintaining normal cholesterol levels when consumed in sufficient amounts.

   
   

Examples of Functional Foods

1. Naturally Occurring Functional Foods

   • Fruits and vegetables: rich in vitamins, minerals, antioxidants, and bioactive compounds.

   • Oats and barley: contain beta-glucans, which help regulate cholesterol.

   • Garlic: contains sulfur compounds and antioxidants that support immune function.

   • Whole grains and legumes: high in fiber, aiding digestion and serving as a prebiotic source.

2. Fortified Foods

   • Iodized salt

   • Plant-based milk fortified with vitamin D and calcium

   • Iron-enriched cereals

   • Fermented dairy products (e.g., probiotic yogurt)

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Fermented dairy products are included in the fortified category because raw milk does not naturally contain probiotics; bacterial cultures are added during the fermentation process.

Takeaway

Functional foods provide specific components that positively influence human health, whether naturally present or added. While a diverse and balanced diet based on whole foods should be the foundation, incorporating fortified foods can be beneficial, especially when certain food groups need to be avoided. By making informed food choices, you can support overall health, prevent nutrient deficiencies, and maintain a well-functioning body.