What are Functional Foods and Nutraceuticals?

Posted November 9th, 2007 by Jamo Nezzar

Functional foods and nutraceuticals are terms you may have heard tossed around lately, but exactly what are they?

There are various definitions for functional foods, none of which are universally accepted. According to Health Canada, a functional food “is similar in appearance to, or may be, a conventional food, is consumed as part of a usual diet, and is demonstrated to have physiological benefits and/or reduce the risk of chronic disease beyond basic nutritional functions”. Examples can include fruits and vegetables, whole grains, and fortified and/or enhanced foods and beverages.

Health Canada specifies a nutraceutical as “a product isolated or purified from foods that is generally sold in medicinal forms not usually associated with foods. A nutraceutical is demonstrated to have a physiological benefit or provide protection against chronic disease.” An example of a nutraceutical would be isoflavones from soy.

Functional foods must have a large body of scientific evidence to support the nutritional claim. Common functional foods such as fruits and omega-3 oils and omega-3 containing products can be found at regular grocery stores. Other, more specialized products such as evening primrose oil can be found online or in health food stores.

Below we have listed of some examples of functional components. Please note that this is not an inclusive list, and we’re not suggesting that you should avoid foods that are not functional foods. Functional foods are an important part of an overall healthy lifestyle, which includes a variety of components such as regular physical activity, stress-reduction techniques, maintaining a healthy bodyweight, and consuming and a variety of healthy foods.

Examples of Functional Food Components

Functional components	Source	Potential benefits
Source: International Food Information Council
Carotenoids
Alpha-carotene Beta-carotene	Carrots, Fruits, Vegetables	Neutralize free radicals, which may cause damage to cells; helps bolster cellular antioxidant defences
Lutein	Green vegetables	May contribute to the maintenance of healthy vision by reducing the risk of macular degeneration
Lycopene	Tomato products (ketchup, sauces)	May reduce the risk of prostate cancer
Dietary Fibre
Insoluble Fibre	Wheat Bran	May reduce risk of breast or colon cancer; may contribute to the maintenance of a healthy digestive tract
Beta-Glucan	Oats, barley	May reduce risk of cardiovascular disease. May protect against heart disease and some cancers; lower LDL and total cholesterol
Soluble Fibre	Psyllium
Fatty Acids
Long chain omega -3 Fatty Acids-DHA/EPA	Salmon and other fish oils	May reduce risk of cardiovascular disease. May improve mental, visual functions
Conjugated Linoleic Acid (CLA)	Cheese, meat products	May help improve body composition and decrease risk of certain cancers
Phenolics
Anthocyanidins	Fruits	May neutralize free radicals; may reduce risk of cancer
Catechins	Tea
Flavonones	Citrus
Flavones	Fruits/vegetables
Lignans	Flax, rye, vegetables	May help prevent cancer and renal failure
Tannins (proanthocyanidines)	Cranberries, cranberry products, cocoa, chocolate	May improve urinary tract health; reduce risk of cardiovascular disease
Plant Sterols
Stanol ester	Corn, soy, wheat, wood oils	May lower blood cholesterol levels by inhibiting cholesterol absorption
Prebiotics/Probiotics
Fructo-oligosaccharides (FOS)	Jerusalem artichokes, shallots, onion powder	May improve quality of intestinal microflora; gastrointestinal health
Lactobacillus	Yogurt, Other dairy	May improve gastrointestinal health and systemic immunity
Soy Phytoestrogens
Isoflavones: Daidzein Genistein	Soybeans and soy-based foods	May contribute to the maintenance of menopausal health; may protect against heart disease and some cancers; may lower LDL and total cholesterol; may contribute to healthy brain and immune function