In today's fast-paced world, maintaining a healthy diet can be financially challenging and time-consuming. In light of this, incorporating whole foods and fortified foods into our daily meals can make a significant difference, helping us to meet our daily nutritional requirements efficiently.
The term "functional foods" can be classified into several categories, in this article the main focus is on whole foods and fortified foods.
Whole foods are those food products which are minimally processed, they provide essential nutrients in their natural form, as their name implies. On the other hand, fortified foods offer additional vitamins and minerals beyond their natural forms, these help to prevent deficiencies.
This article explores the benefits of functional foods and how they contribute to overall health. Overall, the article stresses the need to consume a balanced diet to improve health outcomes.
Definition and types of functional foods
Functional foods can be defined as products which offer a benefit in the physiological functioning of the body, besides offering various nutrients and overall energy in the form of calories. Their production is aimed to improve overall health, mainly by preventing diseases and reducing the rates of deficiencies.
These products may contain added beneficial substances introduced during production, for example, some have antioxidants, minerals, vitamins, probiotics, omega-3 fatty acids and fibre.
Whole foods are natural, unprocessed products, hence retaining their original nutrient value. This means that vitamins, minerals and fibres that were originally part of these products are untouched. Examples of these include fruits, vegetables, whole grains and lean meats.
Fortified foods, on the other hand, have added vitamins and minerals to address specific health needs. These enhancements are made during the production process to boost the nutritional content of the food. Common examples include fortified cereals, milk with added vitamin D, and orange juice fortified with calcium. These products aim to bridge the gap in nutrient intake.
Benefits of whole foods
Whole foods help maintain a healthy digestive system, reduce the risk of chronic diseases and provide energy. For example, berries are packed with antioxidants that protect cells from damage, while leafy greens like spinach and kale are high in vitamin K, which supports blood clotting. Carrots and citrus fruits provide vitamins A and C respectively, which support eye health and immune function.
Whole grains, such as oats and brown rice, contain fibre that aids in digestion and helps regulate blood sugar levels. Fibre is a type of complex carbohydrate that cannot be digested by the human body, thereby passing through the digestive system intact. This aids in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation.
Lean meats and fish provide high-quality protein necessary for muscle repair and growth, along with haem-iron, which helps prevent iron-deficiency anaemia and is exclusively found in animal-derived foods. Proteins are broken down by the body to various amino acids which are essential for overall bodily functions. Fish, particularly fatty fish like salmon and mackerel, are also rich in omega-3 fatty acids, which are known to support the cardiovascular system.
Moreover, whole foods are less likely to contain added sugars, unhealthy fats and artificial ingredients commonly found in processed foods, making them a healthier choice for maintaining a balanced diet.
By consuming a variety of whole foods, individuals can ensure they receive a wide range of essential nutrients for overall health. This variety not only supports physical health but can also improve mental well-being, by providing the body with the nourishment it needs to function optimally.
Importance of fortified food
Fortified foods play a crucial role in preventing nutrient deficiencies, particularly in populations with limited access to diverse diets.
Iron-fortified cereals are especially important for individuals at risk of anaemia, such as children and pregnant women. Anaemia is a state of low haemoglobin, which is the carrier of oxygen found in red blood cells. This is very commonly caused by iron-deficiency. Symptoms of anaemia include fatigue and weakness.
Milk that has been fortified with vitamin D promotes bone health by facilitating the absorption of calcium, a mineral essential for the growth and maintenance of strong bones and teeth. Vitamin D deficiency can lead to conditions such as rickets in children and osteomalacia in adults, highlighting the importance of this vitamin.
Calcium-fortified orange juice provides an alternative source of calcium for those who are lactose intolerant or do not consume dairy products. Calcium is also muscle functioning, and nerve signalling. By offering a non-dairy option, fortified orange juice ensures that individuals with dietary restrictions can still meet their calcium needs.
Fortified foods can be particularly beneficial in addressing public health concerns. For instance, the addition of folic acid to bread and cereal products has significantly reduced the incidence of neural tube defects in newborns. Folic acid, also known as vitamin B9, is crucial during early pregnancy for the development of the neural tube, which later becomes the baby's spinal cord and brain.
Similarly, iodine-fortified salt has helped prevent iodine deficiency, which can lead to thyroid problems. The thyroid gland uses iodine to produce hormones that regulate metabolism, growth and development. Iodine deficiency can result in goitre (enlarged thyroid gland in the neck) and other thyroid-related disorders.
However, it is essential to consume fortified foods in moderation and as part of a balanced diet. Over-reliance on fortified foods can lead to excessive intake of certain nutrients and vitamins, which may have adverse effects.
People can maximise their nutritional intake and gain the advantages of both whole foods and fortified meals by combining them in their daily meals.
Criticisms and controversies
Despite their benefits, both whole foods and fortified foods face criticism.
Whole foods are usually more expensive and less convenient than processed alternatives, making them less accessible to some populations. Additionally, the natural nutrient content of whole foods can vary based on factors such as soil quality and farming practices. Moreover, the flavour and texture of these unprocessed foods are typically less pleasant, however this may be diminished by combining them into salads or different dishes.
Fortified foods, while addressing specific nutrient deficiencies, can also lead to overconsumption of certain vitamins and minerals if not carefully consumed. For example, excessive intake of fortified products containing vitamin A can led to toxicity, resulting in liver damage and other health issues. There is also concern that reliance on fortified foods may encourage the consumption of processed foods, which often contain added sugars, unhealthy fats, excessive salts and artificial ingredients.
Moreover, some argue that the focus on fortified foods may divert attention from the need for broader dietary improvements and public health strategies. Rather than relying on fortified products, there should be a greater emphasis on promoting diverse, whole food-based diets that naturally provide essential nutrients.
Conclusion
As you plan your meals, consider incorporating a variety of whole foods such as fruits, vegetables, whole grains, and lean proteins. Additionally, fortified foods can be a valuable addition. Ultimately, the key to a healthy diet lies in diversity and balance. By making informed food choices and understanding the benefits and limitations of both whole and fortified foods, you can take proactive steps towards improving your health and preventing chronic diseases.
This holistic dietary approach emphasises the significance of nutrition in our day-to-day lives and can be used as a preventative tool against a variety of health problems. Anyone can greatly improve their longevity and overall well-being by implementing these dietary habits, laying the foundation for a better future.
Renald Blundell is a biochemist and biotechnologist with a special interest in Natural and Alternative Medicine. He is a professor at the Faculty of Medicine and Surgery, University of Malta.
Shaisen Muscat is currently a medical student at the University of Malta.