Functional foods are rich in nutrients and compounds that offer powerful health benefits and may reduce the risk of chronic diseases.

Research shows functional foods can benefit your immune system, brain function, and heart health, supporting a “food is medicine” ideology.

Including functional foods in a well-balanced diet can help you maintain your health and feel your best.

The two main categories of functional foods are conventional and modified foods. Within these foods are functional ingredients—nutrients and bioactive compounds.

Conventional functional foods: These are whole foods that naturally contain nutrients that do more than provide you with basic nutrition. For example, blueberries are rich in antioxidants that support heart and brain health.

Modified functional foods: These are foods that have been changed after being harvested. They usually have extra vitamins, minerals, or fatty acids added during the manufacturing process. You may see these labeled as fortified foods. For example, some orange juice brands add calcium to support bone health.

These vitamins, minerals, and fatty acids are functional ingredients. Other functional ingredients include probiotics, prebiotics, enzymes, antioxidants, and plant stanols and sterols (compounds that can lower cholesterol levels).

Both conventional and modified functional foods can benefit your health when included in a well-balanced diet.

Functional foods play a key role in promoting health and wellness. They offer many potential health benefits, such as:

• Prevent nutrient deficiencies: Functional foods like fortified cereals and dairy products can help you meet your vitamin and mineral needs. Including them in your diet can help bridge the gap of any potential nutrient deficiencies.
• Promote growth and development: Functional foods can support healthy growth patterns. Legumes (like beans, peas, and lentils) can support muscle growth, and fortified dairy products can support bone development.
• Boost immune function: Foods rich in vitamins and minerals can help fight off illness and heal injuries.
• Prevent chronic disease: Some functional foods are rich in antioxidants and can lower the risk of chronic health concerns like heart disease, type 2 diabetes, and some cancers.

Nutrition needs can vary across individuals. A registered dietitian can help you incorporate functional foods into your diet to maximize their potential health benefits.

There are many different functional foods to choose from, and eating a variety is key to getting a wide range of beneficial compounds and nutrients. Make sure to follow a well-balanced diet to support overall health.

Fruits and Vegetables

Fruits and vegetables are considered functional foods because they do more than provide calories. They contain vitamins, minerals, and antioxidants that support your immune system and help protect against many chronic health issues.

Eating fruits and vegetables like blueberries and leafy greens can help fight inflammation in the body. Inflammation may contribute to or cause chronic conditions like heart disease, type 2 diabetes, and some cancers.

There are many simple ways to include fruits and vegetables in your diet. You can eat them raw or add them to soups, salads, smoothies, baked goods, and more. 

Whole Grains and Legumes

Whole grains and legumes are packed with essential nutrients, and eating them together is a convenient way to add functional foods to your diet. All grains, like quinoa and oats, are packed with fiber, which is needed for blood sugar control, digestion, and heart health.

Legumes, like beans and lentils, also contain fiber and are rich in plant protein. They can help build lean muscle and keep you feeling full for longer.

Eating whole grains and legumes can help lower the risk of heart disease and type 2 diabetes. You can cook them for a hearty side dish or add them to soups, salads, burger patties, and wraps. 

Fortified Dairy and Milk Alternatives

Fortified milk and dairy products usually contain added nutrients like vitamin D and healthy fats like omega-3 fatty acids. Drinking fortified milk or eating fortified yogurt can help you reap the benefits of these important nutrients.

Milk alternatives like almond or soy milk can also be fortified with vitamins, minerals, and healthy fats. Dairy alternatives can be a great choice for people who are lactose intolerant or don’t drink cow’s milk.

You can add fortified milk and dairy alternatives to a well-balanced diet. Drink them on their own or use them in cereal, smoothies, and baked goods.

Fortified Grains and Cereals

Fortified cereal and other grain products are considered functional foods because they have nutrients added to them. These products, like fortified bread, are usually fortified with vitamins and minerals like iron, calcium, and vitamin D.

Grains can be an excellent source of fiber, which supports digestive health and regular bowel movements. Fiber is also important for heart health and blood sugar control.

Many people include fortified cereals and grains in their diet to support bone and immune health. Examples of meals with fortified grains include cereal and milk, oatmeal, overnight oats, grain bowls, and smoothies blended with oats.

Including functional foods in your well-balanced diet is an easy way to boost your health. Adding them to meals and snacks can provide extra health benefits beyond calories and macronutrients.

Start by adding functional foods to your favorite recipes. Try adding more vegetables to your go-to stir-fry and serving it over brown rice instead of white. You can add fresh fruit to your lunch salad or morning yogurt. You may also choose fortified grains and dairy products instead of the regular options.

Meal planning involves planning meals and snacks ahead of time. To meal plan with functional foods, choose one or two functional foods for each meal. For example, you can eat a bowl of fortified oatmeal with fresh berries for breakfast. At lunchtime, make a grain bowl with quinoa and legumes. For dinner, roast vegetables and pair them with a lean protein and whole-grain pasta.

By planning ahead, you set yourself up for success. Keep functional foods on hand and try new recipes to boost your health. A registered dietitian nutritionist can help you incorporate more functional foods into your lifestyle.

Functional foods can be great for your overall health, but they may come with some risks.

Some people may be allergic or sensitive to certain functional foods. For example, some people cannot tolerate dairy products and need to avoid them in their diet. Others may be allergic to certain fruits or may bloat with high-fiber grains.

Overconsumption of fortified foods may also present a risk for some people. Eating too many foods with added vitamins and minerals may have adverse effects. Vitamin toxicity can cause headaches, nausea, vomiting, and dizziness.

It’s important to be mindful of your portion sizes and monitor your tolerance of functional foods. Do not ignore allergies or sensitivities. Talk with a healthcare provider or registered dietitian if you have questions about functional foods and how to include them in a balanced diet.

Functional foods contain nutrients and compounds that offer significant health benefits. They may support your immune system, heart health, blood sugar control, and more.

Examples of functional foods include fruits, vegetables, whole grains, and fortified foods.

Including functional foods in a well-balanced diet is an easy way to boost your health. A registered dietitian can help you incorporate functional foods into your meals and snacks.