FUNCTIONAL FOODS

By: Erica Schumacher, Rachel Lusk, Holly Long,

Brooks Crone, Kate Vanlandingham, Blair Hitchcock,

Lindsey Brooks

WHAT ARE FUNCTIONAL FOODS?

Functional foods are foods that provide

health benefits beyond basic nutrition as a

result of physiologically active components

May or may not have been manipulated or

modified to enhance their bioactivity

Help prevent disease, reduce the risk of

developing disease, or enhance health

ADA’S DEFINITION OF FUNCTIONAL FOODS

―ADA classifies all foods as functional at some

physiological level because they provide nutrients

or other substances that furnish energy, sustain

growth, or maintain/repair vital processes. However,

functional foods move beyond necessity to provide

additional health benefits that may reduce disease

risk and/or promote optimal health. Functional

foods include conventional foods, modified foods,

medical foods and foods for special dietary use.‖

FUNCTIONAL FOOD GUIDE PYRAMID

FUNCTIONAL FOODS VIDEO

http://www.youtube.com/watch?v=oZf8PZ8AyYY

http://www.webmd.com/diet/functional-foods-

8/default.htm

CARDIOVASCULAR DISEASE

•Leading cause of

death every year in

the US since 1918

•Every 33 seconds

someone dies

from CVD

•Claims more lives

than the next 14

causes of death

combined

CARDIOVASCULAR DISEASE: SOY

FDA level of soy protein is 25 g/day

Patients who consumed this experienced:

12.9% decrease in LDL

9.3% reduction in total cholesterol

10.5% decrease in triglycerides

2.4% increase in HDL

CARDIOVASCULAR DISEASE: OATS

Over 20 studies have demonstrated

cholesterol-lowering benefits of oats

The soluble fiber beta-glucan is responsible

for this effect

3g of beta-glucan fiber is required to

achieve 5% reduction in total cholesterol

Equivalent to 1 cup cooked oat bran, 1 ½

cups cooked oatmeal, or 3 cups Cheerios

CARDIOVASCULAR DISEASE: OATS

Beta-glucan works by:

Binding bile acids in the small intestines

Reducing fat and cholesterol absorption

Reducing cholesterol formation

Inhibiting cholesterol synthesis through the short-chain fatty acids produced when soluble oat fiber is fermented in the colon

CARDIOVASCULAR DISEASE: TEA

Black and green teas contain the antioxidant called flavonoids

Consuming 1 or more cups of tea daily reduces risk of heart attack by 44%

Functions by inhibiting LDL oxidation and decreases the stickiness of blood

Tea also protects against severe aortic atherosclerosis

Decrease in plaque formation by 50%

CARDIOVASCULAR DISEASE: NUTS

Nuts can reduce total and LDL cholesterol

when consumed as part of low cholesterol

and saturated fat diet

Functions by replacing saturated fat in the

diet with the monounsaturated fatty acids

found in nuts

Nuts contain fiber, vitamin E, Mg, and the

amino acid arginine all of which promote

health and artery flexibility

CARDIOVASCULAR DISEASE: NUTS

Only effective if part of long term diet

Nut consumption twice or more a week

leads to:

50% lower risk of sudden cardiac death

30% lower risk of dying from coronary

heart disease

13% reduction in total cholesterol levels

CARDIOVASCULAR DISEASE:

PSYLLIUM

Effective daily amount is 10.2 g/day to

reduce total cholesterol by 4-6% and

decrease LDL by 4-8%

The functional food should provide 1.7 g

soluble fiber from psyllium husk

Metamucil is a great source of psyllium

Should consume 3 servings of Metamucil

per day to reach effective daily intake

BRAIN FUNCTION

•New research brain foods shows that some chemicals in the foods we eat go right to our brain cells

•Can food really make us more intelligent, give us smarter kids, improve memory, help us think more clearly, and maybe even forestall those so-called "senior moments," or worse, dementia??

•Yes- Although no one "miracle" food is going to boost your brain power instantly, make your kid a genius, or cure Alzheimer's, regularly adding certain foods to your diet will help you function at your personal best, both physically and mentally, throughout your lifetime.

―You are what you eat‖

BRAIN FUNCTION: BERRIES

Berries are full of memory-boosting nutrients

Oxidation, the process that causes metal to rust, can also damage brain cells

Oxidative stress plays a part in many diseases associated with aging like dementia, Alzheimer's, and Parkinson's

The aging process involves a steady decline in the brain's ability to guard itself from oxidative stress and inflammation

New research has found that certain compounds in fruits like blueberries, strawberries and acai berries, not only help the brain to stay in shape, but they actually help to reverse the damaging effects of aging

Getting beneficial anti-oxidative compounds like vitamins C, E, beta-carotene and other nutrients through berries may help prevent, or at least curtail, the damage

BRAIN FUNCTION: BERRIES

The brain continually works to clean up and "recycle" various toxic

proteins that get lodged in the brain over time

The powerful antioxidants in berries exhibit benefits in helping the

brain to clean up these proteins and improve overall nerve function.

Research has shown that beneficial chemicals called ellagatannis in

raspberries, strawberries and blueberries are also found right in the

hippocampus, the brain's memory control center

Blueberries also contain proanthocyanins, which gravitate toward the

striatum, which is more closely related to spatial memory

Scientists believe that that these compounds may enhance the

performance of those parts of the brain and actual animal studies

have substantiated the evidence that they do improve memory

BRAIN FUNCTION: BERRIES

Polyphenols (antioxidants) destroy the free radicals

BRAIN FUNCTION: BERRIES

Study by Shibu Poulose, Ph.D.

―In aging, microglia (the cells responsible for brain maintenance) fail to do their work, and debris build up. In addition, the microglia become over-activated and actually begin to damage healthy cells in the brain. Our research suggests that the polyphenolics in berries have a rescuing effect. They seem to restore the normal housekeeping function.―

According to research, some of the most antioxidant-rich fruits and vegetables are those with deep, rich color pigments like red, orange and blue.

Many experts recommend eating a wide variety of different colored fruits and vegetables to attain the diverse array of unique anthocyanins present in all of them.

BRAIN FUNCTION: FISH

The omega-3 fatty acid known as docosahexaenoic acid (DHA) is an important ingredient for optimal brain function

DHA is essential in the function of brain cell membranes, which are important for the transmission of brain signals.

Lack of omega-3 in the body can cause a communication breakdown in the brain

Several recent studies, conducted in both animals and humans, have shown that babies who receive adequate amounts of this vital fat have better functioning brains and higher IQs,‖ writes Dr. Russell L. Blaylock in Health And Nutrition Secrets. ―Those with low amounts of DHA demonstrate learning difficulties and visual problems.‖

BRAIN FUNCTION: FISH

Low levels of DHA have been linked to memory loss, depression, bipolar disorder, attention deficit disorder, schizophrenia, autism and general learning difficulties or bad moods.

―If you don't feed brain cell membranes enough of the right type of fat, the messages can be short-circuited and garbled. That may mean a disturbance in mood, concentration, memory, attention, and behavior,‖ writes Miracle Curesauthor Jean Carper.

Depression in particular has been frequently linked to low levels of DHA, since omega-3 fatty acids help regulate mood by increasing levels of serotonin, the hormone that relieves depression.

ABOUT THE GI TRACT

•The human gastrointestinal

environment and the microflora

play an important role in the

health of its host.

•The gut microflora are important

in maintaining a healthy intestinal

tract.

• Act as a barrier to toxins and

pathogens and also allows

nutrients to be absorbed

Functions of the gut microflora: Breaks down vitamins

Ferments fibers and carbohydrates that are not digested in the upper GI tract

This breakdown produces fatty acids that are important for supporting a healthy intestinal barrier and also inhibits the growth of harmful bacteria.

PROBITOICS

Probiotics are microorganisms such as bacteria or

yeast that are believed to improve health.

Species : Lactobacillus, Bifidobacterium,

Streptococus and Enterococus

http://www.youtube.com/watch?v=ht0erio_

pNA&feature=related

FUNCTIONS OF THE PROBIOTICS

―Balance‖ the flora by increasing the number of helpful

bacteria and reducing harmful bacteria in the intestine.

Regulate healthy gut immune system responses by

keeping the intestinal lining healthy which improves the

barrier function

Assists in breaking down of foods.

Reduces lactose intolerance

HOW DO I GET PROBIOTICS IN MY DIET?

Foods:

Yogurt

Cultured dairy products

Sauerkraut

Tempeh

How much do you need?

At least 1 cup a day for intestinal benefits

Active Components:

Calcium, Vitamins A, D; protein, riboflavin, phosphorus,

probiotics

PREBIOTIC

Prebiotics are carbohydrates in food that our body

cannot digest or absorb. Probiotics feed on them.

Prebiotics are the food that keeps beneficial

probiotic populations adequate and healthy. This in

turn may improve intestinal health and nutrient

absorption.

Prebiotics—Inulin, Polydextrose, and Fructo-

oligosaccharides

PREBIOTIC FUNCTIONS

Promote the growth of probiotics gut micro flora

Influence digestive regularity and health in a

positive way

Improve mineral absorption

Improve immune system functions

HOW CAN I GET PREBIOTICS IN MY DIET?

Look for high-fiber foods

Artichokes

Bananas

Barley

Berries

Chicory

Dairy products

Flax

Garlic

Greens, such as dandelion greens, chard and kale

Honey

Leeks

Legumes

Onions

Wheat and whole grains, such as oatmeal

ARTICHOKES

High content of bioactive phenolic compounds,

such as caffeoylquinic derivatives and flavonoids,

but also due to substantial amounts of inulin, fibres

and minerals

Help relieve GI problems that result from an inability

to adequately process fats, a result of poor bile

secretion. Because it stimulates the liver to produce

this important gastric ―juice,‖ artichoke can ease

upset-stomach symptoms (e.g., nausea, bloating,

abdominal pain, vomiting).

FUNCTIONAL BEVERAGES

•Drinks that have been enhanced with added

ingredients to provide specific health benefits

beyond general nutrition

SPORTS DRINKS

Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrates; made for the average athlete.

Hypotonic - quickly replaces fluid lost, and is best for low-perspiration athletes such as jockeys and gymnasts.

Hypertonic – supplements daily carbohydrate intake after exercise to top current glycogen stores; used primarily for athletes such as long distance runners who need the extra carbohydrates and electrolytes.

SPORTS DRINKS

Replenish electrolytes needed to help maintain the

acid-base balance for normal cellular activities and

control osmosis of water between body

compartments

Added carbohydrate prevents low blood glucose

levels and maintain body’s glycogen stores needed

for energy

Enhances fluid absorption by decreasing the speed

at which the stomach is emptied and slowing the

rate of absorption in the small intestine

ENERGY DRINKS

Contain caffeine with other ingredients such as

taurine, guaruna, and B vitamins

Can significantly improve physical and mental

performance, driving ability when tired, and

decrease mental fatigue during long periods of

concentration

Not known which ingredients provide energy or if it

is a combination

Top 3 energy drink components:

Guarana Increases energy,

enhances physical

performance, and

promotes weight loss

Major component is

caffeine, which has

been associated with

increased energy,

enhancement of

physical performance,

and suppressed

appetite

Taurine Lowers risk of diabetes,

epilepsy, and high blood

pressure

Clinical evidence is

insufficient to show that

it is effective in treating

diabetes or epilepsy,

but it may lower blood

pressure

B Vitamins Help the process your

body uses to get or make

energy from the food you

eat

Essential for the

breakdown of

carbohydrates into

glucose

VISION

The eye is one of the most important sensory organs for

enjoying the world around us. It is used in everything we

do.

Nobody is guaranteed perfect vision forever, but there are

foods you can eat to protect your eyesight and keep your

eyes healthy.

According to the American Dietetic Association, Vitamin

A, Vitamin E, Vitamin C, lutein, and zeaxanthin are five

compounds found in food that are essential for good eye

health.

VITAMIN A

Vitamin A promotes normal vision and helps you

see in the dark by adjusting to lower levels of light

according to ADA.

Functional Foods:

Carrots

Kale

Papaya

Milk

Cantaloupe

VITAMIN E AND C

Vitamin E foods

Wheat germ

Nuts

Seeds

oil

Vitamin C foods

Oranges

Red berries

Red and yellow

bellpeppers

Brocolli

spinach

Vitamin E works with Vitamin C to help protect your body from cell

damage that could lead to cataracts or other eye problems

LUTEIN

Lutein is a carotenoid that reduces harmful free radicals and

provide nutritional support to the rod cells in the eye.

Within the eye, lutein is highly concentrated in the macular

region of the retina and is dispersed in low amounts throughout

the retina and lens

It filters the high-energy, blue wavelengths of light that are

believed to induce oxidative stress.

Because the body does not produce lutein, research suggests

eating 6-10 mg per day of lutein

Lutein helps reduce the risk of macular degeneration

ZEAXANTHIN

Zeaxanthin is a pigment found in the retina of the

eye that helps prevent free radicals from damaging

the eye.

It is concentrated mostly in the cone cells, which

are responsible for detailed central vision.

In nature, it helps absorb excess light energy to

prevent damage to plants from too much sunlight.

FUNCTIONAL FOODS WITH LUTEIN AND

ZEAXANTHIN

Egg yolk (one of the better sources)

Carrots

Squash

Cantaloupe

Tomato

Oranges

Kale

Collard greens

Red pepper

Broccoli

Corn

Usually, you will find lutein and zeaxanthin together in a food

SULFUR IN FOODS

Sulfur in the body is used to produce glutathione,

an antioxidant that benefits the lens of the eyes

Found in

Garlic

Onions

Shallots

Beef

Potatoes

Winter squash

tomatoes

FISH

It is important that the eye get the right kind of fat.

The retina of the eye contains a high concentration

of the fatty acid DHA, or Dihydroxyacetone.

DHA provides structural support to cell membranes

and is also recommended for dry eyes

Salmon, sablefish, and tuna are excellent sources

of omega-3 fatty acids that help dry eyes

RED WINE

The substance, resveratrol, found in the grapes

protects the blood vessels.

It helps prevent deterioration in the eye as one gets

older.

Resveratrol is a natural compound produced in a

variety of plants to prevent fungal and bacterial

growth.

Activates Sirt1 without a caloric restriction and helps

extend lifespan and prevent deterioration in the eye as

one grows older

Since resveratrol is found in grapes, it is consequently

found in red wine after the fermenting process.

HOW DO OUR BODIES USE

CHOLESTEROL?•Helps build new cells

•Insulates nerves

•Produces hormones

•Liver makes the amount of cholesterol that the body needs

•Also get additional sources of cholesterol from diet

•Too much cholesterol in the body eventually leads to heart disease

Low-density lipoprotein (LDL)

•Also known as “bad” cholesterol, because it can build up on the walls of the arteries

•Little protein and high amount of cholesterol

High-density lipoprotein (HDL)

• Also known as “good” cholesterol, because it protects against heart disease by taking LDL out of your blood.

•High amount of protein and very little cholesterol

WHAT AFFECTS CHOLESTEROL LEVELS?

Weight- being overweight can increase your cholesterol. Losing weight can help lower your LDL, total cholesterol levels, and triglyceride levels, as well as raise your HDL.

Exercise- ~30 minutes a day can lower LDL cholesterol and raise HDL cholesterol.

Age and Gender- as age increases, cholesterol levels rise. For women, after menopause, LDL levels tend to rise.

Heredity- genes also have an impact on how much cholesterol your body makes.

Medical conditions- medical conditions such as hypothyroidism, liver disease, and kidney disease can all have an effect on cholesterol levels.

Medications- some medicines, like steroids and progestins may increase the "bad" cholesterol and decrease the "good" cholesterol

Diet- by reducing the amount of saturated and trans fats in your diet, you can lower your blood cholesterol level.

FOODS PROVEN TO LOWER CHOLESTEROL

Soy protein

Plant Sterols

Soluble Fiber

OAT BRAN FOR SOLUBLE FIBER

Study conducted by Cynthia M. Ripson and Dr. Joseph M. Keenan (department of family practice) at the University of Minnesota.

1, 278 adults studied; an average of 2-3% drop in cholesterol was shown and even higher drops in adults that had higher cholesterol levels

Found that adults should consume 3 grams of soluble fiber (1 1/3 cup of ready to eat oat bran or 3 small packets of oatmeal) for best results

Adults with high cholesterol levels (229 mg/deciliter of blood), when consumed 3+ grams of oat bran had a 6-7% drop

Oat bran muffins, however, will not lower cholesterol. "There may be a drop because of the oat bran, but there will be a rise from the two egg yolks and the other fats," Ms. Ripson said.

They concluded that even a 1% decrease in cholesterol levels could lower death rates from heart disease by about 2%

PLANT STEROLS AND STANOLS

naturally occurring substances found in plants

have chemical structures resembling that of cholesterol but

are only available to humans

can be found in small amounts in foods such as vegetable

oils, nuts, seeds, cereals, legumes, fruits, and vegetables

The FDA approved the health claim regarding the role of plant

sterols esters in reducing risk of heart disease

PLANT STEROLS AND STANOLS

A study was conducted at the Swedish University of Agricultural sciences

• proved that soluble fibers and plant sterols were found to interfere with cholesterol absorption and to lower its levels in serum

―Daily consumption of 1-2 grams of plant sterols or stanolswas shown to cause 10-20% reduction in low-density lipoprotein cholesterol (LDL cholesterol).‖

The first types of food products containing plant sterols/stanols had relatively high lipid content (ex. margarines, spreads, mayonnaise and salad dressings)

plant sterol/stanol esters were incorporated into new lowfatfood products, including bread and cereals, low-fat milk, and low-fat yogurt—they were found to be as effective in lowering cholesterol as when incorporated in margarines

PLANT STEROLS AND STANOLS

Sterols are naturally present in small quantities in vegetable oil, nuts,

legumes, whole grains, fruits and vegetables.

Cargill Health & Food Technologies has made it possible for plant

sterols to be added to foods with no impact on taste or texture

(examples of such foods would be orange juice, cheese and dairy

substitutes)

FISH FOR OMEGA-3 FATTY ACIDS

•"It's important to remember that a food cannot be

functional without the rest of a person's diet being

healthy and balanced,"-Catherine Collins, the chief dietician at St George's Hospital, south London.