There are two main categories of functional foods: traditional and modified.

As an expat, living in multiple different countries, it can sometimes be difficult to not get the right food in your diet. But, wherever you live in the world this quick 3 minutes read should help you find the right foods to help you stay healthy.

Traditional functional foods are whole foods which are naturally nutrient-rich or contain components that promote health. Examples include fruits, vegetables, whole grains, nuts and seeds. Modified functional foods are foods that have been fortified or enriched with extra nutrients; for example, milk fortified with vitamin D or calcium-spiked orange juice.

Conventional functional food items do not only treat our basic nutritional needs, but provide added healthy components. For example bioactive compounds like vitamins, minerals, fiber, antioxidants and probiotics that occur naturally in food or have been added to it.

Or there are also nutritionally “enhanced” foods - those created not just to feed but to save lives and promote general wellness - that offer well-being benefits beyond some basic convenience or nourishment value but can also serve as treatment for disease. Functional foods are primarily effective in helping us secure our day-to-day health by promoting well-being. However, it is also possible to get some or even all of the benefits from them via indirect ways. e.g., rather than eating traditional sources with their attendant ills (sometimes, for example sugar, high fat, animal products) taking pills that contain only the active ingredient.

How Can You Get Them into Your Diet?

Modified functional foods are easy to fold into planners or diet diaries used by the general public. Buying nutritious groceries doesn’t have to disrupt this way: we will show you how. Whether you are atop a pedestal of power or sitting comfortably on your living room floor and regardless of your accent or opinion on how to invest money, try integrating functional foods!

Examples of Common Functional Foods

1. Fruits and Vegetables: These are some of the most well-known functional foods, rich in vitamins, minerals, fiber, and antioxidants. Blueberries, for example, are high in anthocyanins, which have been linked to improved cognitive function and reduced risk of heart disease.

2. Whole Grains: Foods like oats, quinoa, and brown rice are loaded with fiber, vitamins, and minerals that promote heart health and digestion. Whole grains are also associated with a lower risk of diabetes and certain cancers.

3. Fatty Fish: Salmon, mackerel, and sardines are great sources of omega-3 fatty acids, which are essential for brain and heart health. Regular consumption of fatty fish has been shown to reduce inflammation and lower the risk of cardiovascular disease.

4. Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which support gut health. A healthy gut is essential for proper digestion, immune function, and even mental health.

5. Nuts and Seeds: Almonds, flaxseeds, and chia seeds are packed with healthy fats, fiber, and antioxidants. These foods promote heart health, aid in digestion, and can help regulate blood sugar levels.

How to Incorporate Functional Foods Into Your Diet

Adding functional foods to your diet doesn’t have to be difficult. Here are a few simple ways to incorporate more functional foods into your daily meals:

1. Start your day with a nutrient-rich breakfast: Opt for oatmeal topped with berries and a sprinkle of chia seeds for a fiber- and antioxidant-rich meal.

2. Include more fruits and vegetables: Aim to fill half your plate with colorful fruits and vegetables at each meal. They are not only delicious but also provide essential vitamins and minerals.

3. Choose whole grains: Swap refined grains like white bread and pasta for whole grains like quinoa, brown rice, and whole wheat bread.

4. Snack on nuts and seeds: Keep a bag of almonds, walnuts, or sunflower seeds handy for a healthy, functional snack that’s rich in healthy fats and nutrients.

5. Add fermented foods to your diet: Incorporate yogurt, kefir, or sauerkraut into your meals to boost your intake of probiotics and improve digestive health.

Benefits Of Functional Foods

Among the many benefits of functional foods, the health benefits may vary significantly with the specific food in question and its bioactive components. Here are some of the major health benefits linked to functional food consumption:

Better Heart Health: Many functional food ingredients like oats, flaxseeds, and oily fish contain nutrients good for your heart. One example is that oats, rich in beta-glucan--a type of soluble fiber--helps to lower cholesterol levels. And another is oily fish such as salmon which contains omega-3 fatty acids that can reduce the risk of heart disease

Improves digestive system: Foods containing fiber and probiotics, such as yogurt, kefir and whole grains, can help your digestive system. Probiotics found in fermented foods, help to keep a healthy balance of bacteria in the gut, which is necessary for proper digestion and immune function

A Stronger Immune System: Many functional foods are crammed with antioxidants and vitamins that support the immune system. Berries, citrus fruits and leafy greens are rich in vitamin C and other antioxidants, protecting the body from oxidative stress and fortifying immune defenses.

Better Bone Health: Foods fortified with calcium-enriched orange juice or vitamin D-fortified milk are meant to improve bone health. Together, calcium and vitamin D help maintain strong bones and lower the risk for osteoporosis — particularly as we get older.

The Weight Watcher's Friend: Certain functional foods can aid weight management by promoting a feeling of fullness and reducing overall calorie intake. High fiber foods like whole grains, legumes and vegetables slow digestion and contribute to stabilizing blood sugar, which in turn can help prevent overeating and cravings.

Prevention Of Chronic Diseases: There are many bioactive compounds in functional foods that have anti-inflammatory and anti-oxidant effects, such as polyphenols, flavonoids and carotenoids. These substances lower the risk of chronic diseases, including cancer, diabetes and Alzheimer's disease.