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A Nutrition Quiz on Functional Foods

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Check this Nutrition Quiz to Learn about "Functional Foods"

If you have heard the concept of "functional foods", but you are not too familiar with it, here is an easy nutrition quiz for you to check your knowledge of this group of foods and how to use it to your benefit.

What Are Nutritional Foods?
"Functional foods" is a way to describe foods which may provide a healthy benefit beyond basic nutrition. In other words, functional foods do more than meet your minimum daily requirements of nutrients; they can also play a role in reducing the risk of disease and promote good health.

While all foods are functional in that they provide nutrients, "functional foods" tend to be those with health-promoting ingredients or natural components that have been found to have potential benefit in the body. They can include whole foods as well as fortified, enriched or enhanced foods and dietary supplements that have a beneficial effect on health.

A Few Functional Foods and Their Potential Health Benefits

Lutein
Green vegetables. It contributes to maintenance of healthy vision.

Insoluble fiber
Wheat bran. May reduce risk of breast and/or colon cancer.

Lactobacillus
Yogurt, other dairy. May improve gastrointestinal health.

Omega 3 fatty acids
Salmon, tuna, fish, fish marine oils. May reduce risk of cardiovascular disease and improve mental and visual functions.

What Are Some of the Health Benefits Associated with Functional Foods?

The scientific community has only just begun to understand the complex interactions between nutritional components and the human body. However, there is already a large body of scientific evidence showing that eating foods with functional benefits on a regular basis as part of a varied diet and healthy lifestyle, can help reduce the risk of, or manage, a number of health concerns, including cancer, heart disease, gastrointestinal health, menopausal symptoms, osteoporosis and eye health to name a few.

Are Functional Foods Regulated by the Federal Government?

Yes, because "Functional foods" has no official meaning and do not constitute a distinctly separate category of foods. Most often they are simply natural whole foods that we have been eating for thousands of years. Therefore, the Food and Drug Administration (FDA) regulates them in the same way they regulate all foods: safety of ingredients must be assured in advance, and all claims must be substantiated, truthful, and non-misleading.

What Health Claims Have Been Approved so Far by FDA?
Since 1993, FDA has approved several health claims, eight of which are related to the functional benefits of food:

1. Potassium and reduced risk of high blood pressure and stroke
2. Plant sterol and plant stanol esters and coronary heart disease
3. Soy protein and coronary heart disease
4. Calcium and reduced risk of osteoporosis
5. Fiber-containing grain products, fruits and vegetables and cancer
6. Fruits, vegetables and grain products that contain fiber, particularly soluble fiber, and risk of coronary heart disease
7. Fruits and vegetables and cancer
8. Folate and neural tube birth defects
9. Dietary soluble fiber, such as that found in whole oats and psyllium seed husk, and coronary heart disease
10. Dietary sugar alcohol and dental cavities

The remaining three are based on diets low in "negative" nutrients in food, such as sodium:

1. Dietary fat and cancer
2. Dietary saturated fat and cholesterol and risk of coronary heart disease
3. Sodium and high blood pressure

Nutrition Quiz

Did You Know About these Characteristics of Functional Foods?

  • Growing and development
    It includes the mother's health during pregnancy, the fetus as well as the baby's and child's development. Here we find foods enriched with iron, iodine, folic acid, fatty acids (omega 3 and omega 6), calcium, vitamins A and D, and milk formulas that promote growing and good health.
  • Body metabolism
    This group deals with adequate weight, better control of blood sugar, and maintenance of healthy cholesterol and triglycerides levels. Some examples in this group include foods low in fat and sugar, foods enriched with omega 3 and monounsaturated fats such as oleic acid, (the fat found in olive oil), fiber, and specific drinks for sportsmen and sportswomen.
  • Defense against oxidative stress
    Antioxidants protect us from the damage free radicals cause to our DNA, proteins and fats in our body. Consumption of antioxidants contributes to reduce the risk of cardiovascular disease, cancer and degenerative diseases. In this group we find foods enriched with Vitamin C and E, beta-carotene, selenium, zinc and phytochemicals, substances found in vegetables.
  • Cardiovascular system
    Because of their contribution in preventing or reducing the risk of cardiovascular disease, here we find foods enriched with monounsaturated and polyunsaturated fats (oleic acid, omega 3 and omega 6), antioxidants, phytosterols, certain B vitamins (b6, B9, B12) and fiber.
  • Gastrointestinal health
    Here we find probiotic foods (yogurt and other fermented foods with live bacteria), prebiotics (foods containing soluble fiber), foods enriched with both soluble and insoluble fiber as well as foods rich in fiber such as legumes, fruits and vegetables, nuts and whole grains.

How Can I Get More Functional Foods in My Diet?

The most effective way to reap the health benefits from foods is to eat a balanced and varied diet, including fruits and vegetables as well as foods with added beneficial components. Watch labels and read articles for information about foods and health.

It is also important to remember that there is no single "magic bullet" food that can cure or prevent most health concerns, even when eaten in abundance. The best advice is to choose foods wisely from each level of the food guide pyramid in order to incorporate many potentially beneficial components into the diet.

Final Thoughts on Our Nutrition Quiz and Functional Foods

I hope this nutrition quiz has shed some light about functional foods. However, remember that although this type of foods is susceptible of improving our health, we have to appreciate it for its true worth, knowing that it is not the panacea for all our ills. Functional foods are beneficial and contribute to our good health but only as long as we make them part of a healthy diet and a healthy lifestyle.

The Mediterranean Diet and Functional Foods

Scientific studies have associated the Mediterranean diet with functional foods and a healthy heart. To learn the ins-and-outs of the Authentic Mediterranean Diet and the Mediterranean Cuisine, check out my book; It would help you apply these Mediterranean principles into your life and those of your loved ones.

Have a great day.

Emilia Klapp, BS, RD
www.MediterraneanDietfortheHeart.com

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Experience has shown that Mediterraneans have kept a healthy heart for centuries and have lived longer lives than people in many other countries. Many scientific studies have also corraborated these findings by studing their lifestyle. Now is within your reach to learn how Mediterraneans do it.

Your Heart Needs the Mediterranean Diet

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About Emilia Klapp
Emilia Klapp has a bachelor in Nutrition Science. She is certified as a Registered Dietitian by the American Dietetic Association and the author of the book Your Heart Needs the Mediterranean Diet.

For more information on an Authentic Mediterranean Diet and to get a FREE list of the Top 10 Mediterranean Curative Foods, click the link above.

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emilia921

My name is Emilia Klapp. I was born and raised in Spain and I currently share my time between Los Angeles, California and Madrid, Spain, where I am at... more »

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