How to properly supplement functional foods?

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In recent years, functional foods have gained popularity in the healthcare world. Supplements have high nutritional value and are associated with a number of powerful health benefits. For example, they may protect against disease, prevent nutrient deficiencies, and promote proper growth and development. This article looks at the definition, benefits, and uses of functional foods and how to use them correctly.

1. What are functional foods?

Functional foods are ingredients that provide health benefits beyond their nutritional value. Some types contain supplements or other additional ingredients designed to improve health.
Some examples include foods fortified with vitamins, minerals, probiotics or fiber. Nutrient-rich ingredients such as fruits, vegetables, nuts, seeds and whole grains are also often considered functional foods.
For example, oats contain a type of fiber called beta glucan, which has been shown to reduce inflammation, boost immune function, and improve heart health.
Similarly, fruits and vegetables are high in antioxidants, which are beneficial compounds that help protect against disease.
Thực phẩm giàu axit béo omega-3 có khả năng tăng cường chức năng não và giảm trầm cảm
Thực phẩm giàu axit béo omega-3 có khả năng tăng cường chức năng não và giảm trầm cảm

The term functional food can be viewed as covering a wide range of products, from foods created around a specific functional ingredient (e.g. to everyday essentials fortified with a nutrients that are not normally present to any extent (eg, omega 3 fatty acids from fish oil added to bread or baked beans)
Supplements can provide health benefits, but should not be seen as a substitute for a varied and balanced diet and healthy lifestyle.To maximize health and well-being, people should be encouraged to avoid smoking, Get plenty of physical activity and have a varied diet that includes lots of fruits and vegetables. Supplements do not provide a miracle solution to health problems but can be helpful for some people such as part of a healthy diet and lifestyle.

2. What are the types of functional foods?

Functional foods include a variety of foods, including whole foods along with fortified, enriched or fortified foods. In general, they have beneficial health effects when consumed regularly in certain levels.
Functional foods may include:
Common foods such as grains, fruits, vegetables and nuts. Change foods like yogurt, cereal and orange juice. Functional foods and medicines are different from a legal perspective. Should you take functional foods? Functional foods are drugs that have the ability to prevent or prevent disease, but not treat or cure disease. But they are allowed to be used on drugs. So we can drink and use functional foods as medicine.
Ngũ cốc nguyên hạt có hàm lượng chất xơ cao
Ngũ cốc nguyên hạt,lúa mạch có chứa nhiều chất xơ có thể giúp giảm cholesterol và hỗ trợ kiểm soát lượng đường trong máu

Here are some examples of common and fortified supplements:
Cold-water fish, sardines and salmon: These protein-packed fish contain less mercury and are higher in omega-3 fatty acids higher levels, which can help reduce the risk of heart disease and improve the health of babies when a woman is pregnant or while breastfeeding. About 8 ounces of seafood per week is a good target for adults, which equates to two meals per week. Nuts: They are a great snack, help you feel full, and may help promote heart health. Bonus: most unsalted nuts, including cashews and almonds, are good sources of magnesium, which plays a role in blood pressure management. Whole grains, barley: often overshadowed by the popularity of oatmeal, barley offers similar benefits. It is high in fiber, a nutrient consumed little known for public health and may help lower cholesterol and aid in blood sugar control. Beans: Beans provide fiber, as well as protein, potassium, and folate. While canned beans are fine, look for ones without added salt. If you choose beans with added salt, rinse and drain before using, this will reduce the sodium content significantly. Berries: whether you choose strawberries, cranberries, blueberries, raspberries or blackberries, berries in general are great supplements. Not only are they low in calories, the anthocyanin pigments, which give them their color, can provide health-promoting benefits. If you can't afford fresh berries, frozen unsweetened berries are a good alternative.

3. Uses of functional foods

3.1. Preventing nutrient deficiencies Supplements often contain many important nutrients, including vitamins, minerals, healthy fats, and fiber.
Adding a variety of functional foods to your diet, including regular and fortified foods, can help ensure you're getting the nutrients you need and protect against deficiencies. nutrient deficiency.
In fact, since the advent of fortified foods, the prevalence of nutrient deficiencies has dropped dramatically globally.
Fortification has also been used to prevent other conditions caused by nutrient deficiencies, including rickets, goiter, and birth defects.
3.2. Protects against disease Supplements provide important nutrients that can help protect against disease.
Many are especially rich in antioxidants. These molecules help neutralize harmful compounds called free radicals, which help prevent cell damage and a number of chronic diseases, including heart disease, cancer, and diabetes.
Some supplements are also high in omega-3 fatty acids, a type of healthy fat that's been shown to reduce inflammation, boost brain function, and promote heart health.
Chất xơ
Chất xơ có trong thực phẩm có thể giúp ngăn ngừa rối loạn tiêu hóa
Others are rich in fiber, which may promote better blood sugar control and protect against diseases like diabetes, obesity, heart disease and stroke. Fiber can also help prevent digestive disorders, including diverticulitis, stomach ulcers, hemorrhoids, and acid reflux.

4. How to supplement functional foods properly?

A complete and healthy diet should include a variety of functional foods, including foods rich in nutrients such as fruits, vegetables, whole grains and legumes.
These foods not only provide your body with essential vitamins and minerals, but also support overall health.
Modified, fortified supplements can also fit into a balanced diet. In fact, they can help fill in any gaps in your diet to prevent nutrient deficiencies, as well as promote health by enhancing absorption of important nutrients. like vitamins, minerals, fiber, heart-healthy fats, or probiotics.

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