Here’s everything you’ve always wanted to ask about functional foods/nutraceuticals but couldn’t because you had your mouth full, from health notes courtesy of Healthy Options, a leading natural products store with branches in Manila, Makati, EDSA, Bicutan, Pampanga, Cebu (log on to www.healthyoptions.com.ph):
What are functional foods?
Functional foods are foods that exert health properties beyond the traditional nutrients they contain. They fall under two categories:
1) Foods that naturally contain biologically active, non-nutrient compounds that provide health benefits. These compounds are called phytochemicals, a.k.a. nutraceuticals. Based on this, all plant foods can be considered functional foods because they are all loaded with phytochemicals or nutraceuticals.
2) Food products specifically formulated to have higher amounts of nutrients or phytochemicals than would naturally occur in that food. These are the also called "designer foods" (yes, just as there’s designer fashion).
Where are phytochemicals found?
Phytochemicals are found only in plant foods. The best sources of these compounds are fruits and vegetables.
What essential nutrients do phytochemicals provide?
These essential nutrients include protein, fats, minerals and vitamins. They’re essential for life – without them, we will develop acute deficiency disease symptoms that will eventually lead to death.
How essential are phytochemicals?
Phytochemicals are not necessary for life, but they help promote optimal health by lowering risk for chronic diseases, such as cancer and heart disease.
Which phytochemicals can reduce cancer risk?
These groups of phytochemicals have been linked to decreased cancer risk:
• Allyl sulfides. They stimulate the activity of enzymes that help eliminate toxic compounds. Found in onions, scallions and leeks.
• Dithiolthiones and isothiocyanates. They increase the activity of enzymes that help detoxify carcinogens. Found in the healthy cruciferious family of vegetables whose members include broccoli, cauliflower, Brussels sprouts, cabbage, turnips, etc.
• Indoles. They may interfere with estrogen metabolism and therefore reduce risk for some estrogen-related cancers such as breast cancer. Also found in cruciferous vegetables.
• Isoflavones. Found in soy foods and have health-promoting benefits that may affect cancer risk.
• Lignans. Found in rye and flaxseed and may reduce breast cancer risk because they act as anti-estrogens.
• Flavonoids. A special class of phytochemicals, most are excellent antioxidants. One of the most studied is quercetin, which is found in tomatoes, potatoes and broccoli. Another is kaempferol, which is found in kale and endive.
• Carotenoids. A group of phytochemics that acts as pigments, giving plants their bright green, orange, yellow, red and blue colors.
Carotenoids include: Beta-carotene, which is linked to a reduced risk for lung cancer and found in carrots, sweet potatoes, leafy green vegetables, red peppers, pumpkin; lycopene, linked to reduced risk for prostate cancer and found in tomatoes; lutein, linked to reduced risk for cancer and macular degeneration and found in leafy green vegetables.
Could you give examples of functional foods that are now available on the supermarket shelves?
In the past, foods were commonly fortified with nutrients to help prevent specific nutritional deficiencies. Technically, any fortified food can be considered a functional food. For example: Iron-fortified cereals, heart-healthy oats, breads with added isoflavones, vitamin D-fortified milk, calcium-fortified orange juice, fruit juices with herbs that have alleged immune-enhancing properties like echinacea, grapefruit juice that promotes weight control, cranberry juice for healthy urinary system, margarine with added phytosterols to help reduce cholesterol, and iodized salt.
Now, we know the advantages of functional foods. Are there disadvantages?
Yes, there are some possible disadvantages. Those that contain added nutrients or phytochemicals may send confusing messages about how to plan healthful diets. For instance, calcium-fortified orange juice is an improvement on a food that’s already healthful. On the other hand, calcium-fortified candy or fiber-enriched white bread involve addition of beneficial substances to foods that are otherwise lacking in nutrients.
But then, functional foods cannot replace whole plant foods. For instance, while plant foods like green leafy vegetables are naturally rich in calcium, they also provide vitamins C and K, both of which are needed for healthy bones, as well as numerous nutrients and phytochemicals tht protect against chronic diseases. A diet based on whole plant foods is bound to be a lot healthier than one based on functional foods.
Thus, your best bet is to use functional foods moderately in addition to a healthful diet.
We’ve been receiving inquiries via e-mail and telephone regarding coconut oil. One requested recipes using coconut oil. To all coco nuts out there, Wilderness Family Naturals (phone toll free 1-866-936-6457 or e-mail info@wildernessfamilynaturals.com) shares some tips on how you could use your coconut (oil) in your food as well as some delicious recipes you’ll simply go nuts about.
TIPS
• When you make pastries, bread, biscuits, pancakes, etc. substitute at least 50 percent of coconut oil for whatever fat is recommended.
• When you fry or saute eggs, fish, veggies or whatever, toss in a tablespoon or so of coconut oil. Add whatever you wish, butter or olive oil, for flavor.
• There’s more than a mouthful you can do with coconut oil. Some people add some coconut oil to their morning oatmeal. Some add it to their ice cream. Some like to spread it on toast as a butter substitute.
• Keep a jar of the oil in the refrigerator or a cool spot in your house. There’s no telling when it will come in handy.
COCONUT RECIPES
WHOLE WHEAT BREAD STICKS AND PIZZA DOUGH
1 pkg yeast
1-1/3 cup warm water
3 Tbsps. coconut oil
1 Tbsp. honey
1 tsp. salt
3-1/2 cups freshly ground whole wheat flour (hard wheat)
Combine as bread by first placing the yeast in warm water and dissolving it. Mix the rest of the ingredients together. Add the yeast. You will need to add enough flour to make a soft dough. For those who have never made bread before, you will need to work the flour in at this point with your hands. Cover this lump and let it rise until it has doubled in size in a nice warm location. Try the inside of your gas oven (not turned on) if you don’t have any other place that’s better. The pilot light will keep it just a little warmer in there. After the dough has risen, punch it down and divide into 24 pieces if you are making bread sticks and two pieces if you are making pizzas. Roll out your bread sticks into nine-inch ropes or press your pizza dough out to cover the bottom of your cookie sheets. If you are making pizzas, then you will need to cover this now with pizza sauce and toppings. Bake at 400° for 15 minutes if you have bread sticks and for 20-25 minutes if it’s a pizza.
DOUBLE COCONUT OATMEAL COOKIES
Cream together:
1/2 cup of coconut oil
1 cup sugar of your choice
Beat in, in order:
1 egg
1 cup oats
1/2 cup flaked, unsweetened coconut
In a separate bowl, mix together:
1 cup whole wheat pastry flour
1/2 tsp. baking soda
1/2 tsp. baking powder
1/2 tsp. salt
Mix oil and flour together and shape into balls – small scoop works great. Place on parchment-lined cookie sheet (or oiled with coconut oil). Flatten with fork dipped in water. Bake at 350° for 10-15 minutes.
HONEY MUSTARD SALAD DRESSING
9 tbsps. extra virgin olive oil
9 tbsps. melted and cooled coconut oil
6 tbsps. mustard of your choice (not dry)
10-12 tbsps. apple cider or red wine vinegar (taste first)
2-3 tsps. honey (add more if you have a sweet tooth, but taste it first)
Shake ingredients in a jar. Don’t refrigerate. In cold climates, you may have to run hot water over the jar. If you like a creamy honey mustard dressing, add some buttermilk or sour cream plus some nice herbs such as parsley, chives and so on. Use your imagination.