NYSDA: Local Nutrition Experts Choose Top Five Functional Foods

Main Category: Nutrition / Diet
Article Date: 15 Apr 2009 - 6:00 PDT

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More and more foods are being touted as functional foods. But what are functional foods and which ones are the most beneficial? On April 1, 2009, the American Dietetic Association (ADA) released a position statement on functional foods that said fortified, enriched or enhanced foods can benefit a person's health when consumed as part of a varied diet. In an effort to further educate the public on such foods, the New York State Dietetic Association (NYSDA) surveyed its leadership and asked them to choose the top functional foods based on health benefits and value.

"Functional foods describe foods that, in addition to being nutritious, offer distinct health benefits," says J. Elizabeth Smythe, President of the New York State Dietetic Association. "These foods may provide extra amounts of essential nutrients, and/or contain other biologically active components that promote healthy body functions. An example would be yogurt with probiotics. While yogurt is already a good source of calcium, protein, vitamin B-12, vitamin D, potassium, and magnesium, the addition of probiotics, which aids digestion, increases its health benefit."

According to the ADA position statement the term "functional foods" is not a legal term but a marketing term. There are many products and drinks enriched with such things as omega-3 fatty acids, fiber and plant sterols, however, not all of these have been scientifically proven to be beneficial. While ADA encourages research to further define the health benefits of functional foods, it does support label claims that are based on the significant scientific data.

Top Five Functional Foods

1. Salmon: Nutrition experts chose salmon as the top function food for omega-3 fatty acids. Omega-3 fatty acids not only raise good HDL cholesterol and lower bad LDL cholesterol, they may also lower the risk of heart attacks and strokes. The American Heart Association suggests that people with coronary heart disease consume about 1 gram of omega-3 fatty acids daily. They do not recommend supplements for healthy people; instead, they recommend eating fish twice a week.

2. Oats: Second on the list, oats were chosen for their fiber content. This powerhouse nutrient, known for aiding with digestion, also helps fight disease, and may lower risk for high cholesterol, heart disease, diabetes, and cancer. Most Americans get about 15 grams of fiber daily, but to fight disease and keep digestion in check, you should aim to get at least 30 grams, which is equivalent to about two cups of oats.

3. Blueberries: Coming in third, blueberries where chosen for antioxidants. Antioxidants are thought to help protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process. Blueberries are among the fruits with the highest antioxidant activity containing 14 mg of vitamin C and 0.8 mg vitamin E per cup.

4. Low-Fat Milk: Low-fat milk came in fourth for both its calcium and vitamin D content. Instrumental in lowering high blood pressure, helping with regular heart beat, and building strong bones, calcium is a nutrient most Americans are not getting enough of. The same is true for vitamin D, a nutrient receiving a substantial amount of attention and found to have numerous health benefits including prevention of cancer, heart disease, and diabetes. The current recommendation for low-fat milk and dairy products is three servings per day, which is equal to three 8-oz cups of milk.

5. Low-Fat Yogurt: Rounding out the top five functional food list is low-fat yogurt with probiotics. Probiotic, which literally means ''for life,'' refers to living organisms that can aid in digestion and immune function when eaten in adequate amounts. Look for brands that say "live and active cultures" on the label.

Source
New York State Dietetic Association