Functional nutrition has recently become a way of eating that has made a name for itself with functional medicine. The aim of functional nutrition is to regulate the intestinal flora of the person and to improve the immune system in the body by improving the intestines, which are called the second brain in the body. Functional nutrition means avoiding low-GI carbohydrates, gluten-free products and dairy products. Especially packaged products are not recommended and not used in this diet.
What is Functional Nutrition?
Functional nutrition is the practice of considering all aspects of a person's health, diet and overall lifestyle when making nutritional recommendations.
As the physicians of Aristotle's time said "let food be your medicine and medicine be your food", determine which food is good for your body and which is not.
What can be done for Functional Nutrition?
- Include nutrients such as vitamins, minerals, essential fatty acids, amino acids, probiotics, complex carbohydrates and more.
- Avoid foods with high toxic content. GMO products and pesticide-added products, fabricated products that will negatively affect your digestive system.
- Loading up on heavily processed junk food will prevent you from getting all the nutrients you need, potentially compromising your system.
- Prioritize gut health. Make sure you know the signs of leaky gut syndrome, irritable bowel syndrome and other conditions, and eliminate harmful foods through elimination.
- Pay attention to your microbiota. They are responsible for countless health processes that affect your immune system, body weight composition, mental health, memory formation and risk of lifestyle diseases such as diabetes. Eating foods packed with probiotics ensures that your microbial levels remain high, which in turn keeps your immune system functioning as it should.
Foods to Use in Functional Nutrition
The foods that should be consumed in a functional diet are as follows:
Gluten Free Products
Functional nutrition is based on gluten-free products. These include nuts, fruits, gluten-free cereals. Dairy products are included in functional nutrition.
Garlic-Onion
Daily garlic consumption has been shown to lower systolic blood pressure by 3.75 mmHg and diastolic blood pressure by 3.39 mmHg in patients with hypertension.
Studies investigating the effects of garlic on lipid metabolism have also been conducted in patients with hypercholesterolemia.
Patients were given a garlic preparation and as a result, high-density lipoprotein
(HDL) levels increased by 11.5% and cholesterol levels decreased by 7.5%. In a study investigating the effect of garlic on lipid profile and blood glucose in diabetic patients, garlic was shown to have a therapeutic effect on glucose and lipid profile.
Tomato
Tomatoes and many tomato products help support our cardiovascular health as they have antioxidant properties due to their potassium, phosphorus, vitamins A, C, E and phytochemical content such as carotenoids, polyphenols and flavonoids.
Lycopene, a carotenoid, has been shown to reduce the risk of prostate cancer.
Soy
Phytosterols, one of the bioactive components such as protease inhibitors, phytosterols, saponins, phenolic acid, phytic acid obtained from soy, help to reduce serum cholesterol levels by inhibiting the absorption of cholesterol in the intestine. It has been reported that low density lipoprotein (LDL) decreased by 5.25%.
A study has shown that the reduction in the risk of breast, prostate and colon cancer, cardiovascular diseases, menopausal symptoms and osteropause in Asian countries is associated with soybean consumption, and isoflavones in soybeans have antioxidant and anti-osteoporosis activities.
Tea
Especially the polyphenolic components of green tea indicate that tea may have protective effects against cancer.
A significant risk reduction in coronary heart disease has been observed in green tea and black tea consumers.
The results of a study conducted with 1495 women in China, one of the countries with high tea consumption, showed that increased bone density was associated with tea consumption and it was concluded that it may reduce the risk of osteoporosis.
Walnut
The vitamin E and other antioxidants (phytosterols and polyphenols) in walnuts make them a functional food.
L-arginine has a special importance in the treatment of hypertension. L-arginine is converted into nitric oxide in the human body, softening the inner walls of blood vessels and relaxing them.
Its omega-3 and omega-9 essential fatty acid content and polyphenol-rich content have a regulatory-protective effect on heart health, cognitive performance and blood lipid levels.
Citrus fruits
Citrus consumption is thought to have positive effects in the treatment of obesity. In a study on white adipose tissue and lipid metabolism, lemon polyphenols suppressed hyperlipidemia and hyperglycemia.
In studies on the blood pressure of orange juice and hesperidin, one of its flavonoids, it was determined that orange juice decreased diastolic blood pressure.
Olive oil
Oleic acid, one of the most important essential fatty acid components, reduces the amount of LDL cholesterol and triglycerides, protects cell membranes and lipoproteins against oxidative stress, reduces the risk of colon, breast and prostate cancer, reduces plasma glucose and insulin levels.
Flaxseed
Flaxseed contains 800 times more lignans than any other plant food. Flax lignans have shown promising effects in reducing the growth of cancerous tumors, especially hormone-sensitive ones such as breast, endometrium and prostate.
Buckwheat
It contains flavanoid, fagopirin and thiamine binding proteins in its structure. These proteins are effective against cholesterol lowering and antihypertension.
It is possible to multiply examples like this.
Which Diseases Can Functional Nutrition Prevent?
Studies have shown that functional foods have beneficial effects in the prevention of chronic diseases and treatment of various diseases. Regular consumption of functional foods is positively associated with reducing the risk of certain diseases such as diabetes, cancer, cardiovascular diseases, gastrointestinal diseases, menopause and osteoporosis, ulcers and diarrhea.