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

LDL9.3% reduction in

total cholesterol10.5% 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 cholesterolEquivalent 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 atherosclerosisDecrease 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

death30% 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 Cures author 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 vitaminsFerments 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 benefitsActive 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.

Teen Consumers: Health and Safety. Sports Drinks. March 2008. Available at http://www.atg.wa.gov/teenconsumer/health_and_safety/sports_drinks.htm. Accessed September 29, 2010

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

Teen Consumers: Health and Safety. Sports Drinks. March 2008. Available at http://www.atg.wa.gov/teenconsumer/health_and_safety/sports_drinks.htm. Accessed September 29, 2010

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

University of California, Division of Agriculture and Natural Resources. Nutrition and Health Info Sheet: Energy Drinks. 2007. Available at: http://www.google.com/url?sa=t&source=web&cd=1&sqi=2&ved=0CBIQFjAA&url=http%3A%2F%2Fucanr.org%2Ffreepubs%2Fdocs%2F8265.pdf&rct=j&q=are+energy+drinks+recognized+by+the+usda&ei=teioTNClMoO78gb17uXQDA&usg=AFQjCNHM5pOiM472goHiPHffsmHwSmga-g. Accessed September 29, 2010.

ENERGY DRINKS

Adverse effects Nervousness Irritability Sleeplessness Increased urination Heart arrhythmias Decreased bone levels Upset stomach

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

University of California, Division of Agriculture and Natural Resources. Nutrition and Health Info Sheet: Energy Drinks. 2007. Available at: http://www.google.com/url?sa=t&source=web&cd=1&sqi=2&ved=0CBIQFjAA&url=http%3A%2F%2Fucanr.org%2Ffreepubs%2Fdocs%2F8265.pdf&rct=j&q=are+energy+drinks+recognized+by+the+usda&ei=teioTNClMoO78gb17uXQDA&usg=AFQjCNHM5pOiM472goHiPHffsmHwSmga-g. Accessed September 29, 2010.

ENHANCED WATERS

Water enhanced with antioxidants, vitamins, minerals, herbs, fiber, and other ingredients

Popular brands: Vitamin Water Dasani Essentials Aquafina Alive Life Water Propel

ENHANCED WATERS: PROBLEMS

No clear link between antioxidant supplements and disease

Digesting fat soluble vitamins with only a liquid may have a decreased effect on absorption

Fiber waters enhanced with maltodextrin Possible to receive too much of a vitamin Contain hidden caffeine

Palmer, S. Hot Topics: Functional Beverages. February 2008. Avialable at http://www.eatright.org/About/Content.aspx?id=7519. Accessed September 28, 2010. 

ENHANCED WATERS ADA warns consumers to make wise

decisions. Read product labels Read claims carefully Take supplement if concerned with vitamin and

mineral intake Are they worth it?

Lacking in evidence Few benefit from low levels of vitamins and

minerals Many needed nutrients not included Costly

Center for Science in the Public Interest. H2NO: The Scoop on Enhanced Waters. June 2008. Available at

http://docs.google.com/viewer?a=v&q=cache:GmyPvY61YAIJ:www.cspinet.org/nah/06_08/h2no.pdf+h2no+article

+enhanced+waters&hl=en&gl=us&pid=bl&srcid=ADGEESjnZSxHxgOT4q7t0q1INW9pb_1_gH2C2WD9wuCww0Ib

DCuaX2FBXPE7Sqnfh8tNQLoMnz_xwFkF_3nAzknaurXnmc6a3YqWPY8jYwP8FPMSsR0DbeijdfykFEB6Kw_Hu_sHayk

L&sig=AHIEtbRGbHCeW5InS1S001ZJcQSKdtRT8Q

. Accessed September 28, 2010.

VISIONThe 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 stanols was 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 lowfat food 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.