Functional Foods
Foods that provide health benefits beyond basic nutrition are called “functional foods.” Functional foods do more than meet your minimum daily requirements of nutrients. They can also play roles in reducing the risk of disease and promoting good health.
Phytochemical: Sources – Potential Health Benefit
Allylic sulfides: Garlic, chives, leeks, onions, shallots – Detoxifies; antiviral properties; offers cancer resistance
Beta-carotene: Apricots, carrots, peaches, squash – Enhances immunity; helps prevent cataracts
Catechins: Green and black teas, chocolate – Reduces risk of cancer
Diadzein: Soybeans, tofu – Prevents estrogen from binding to receptors; has anticancer potential
Ellagic acid: Blackberries, cranberries, grapes, strawberries, walnuts – Provides antioxidants
Genistein: Tofu, soymilk, soybeans – Inhibits tumor growth; protects against heart disease
Isothiocyanates: Cruciferous vegetables (broccoli, kale, cabbage, cauliflower) – Reduces risk of cancer
Lutein: Spinach, collard greens, kale – Promotes against age-related eye disease; decreases risk of lung disease
Lycopene: Tomatoes, kiwifruit – Reduces risk of prostate cancer
Monoterpenes: Orange and citrus oils, kale – Slows growth of cancer cells
Omega-3 fatty acids: Fish oil (mackerel, salmon, trout) – Reduces risk of heart disease
Proanthocyanidins: Cranberries, cranberry products, cocoa, chocolate – Improves urinary tract health; reduces risk of cardiovascular disease
Resveratrol: Grapes, red wine, peanuts – Lowers blood pressure and risk of heart disease
Saponins: Soybeans, soy foods – Helps to lower LDL cholesterol; controls blood sugars; prevents cancer
Zeaxanthin: Arugula, collards, horseradish, yellow corn, mustard, sorrel – Provides antioxidants; boosts immune function
This really is why it is so important to start paying attention to our levels of cholesterol by maintaining a healthy pounds, keeping an exercise regime to strengthen your center, avoiding foods which are high in saturated fat and trans weight and following a at a diet that includes many low-cholesterol foods for example fruits, veggies, whole grains (like breads and cereals), legumes (beans), and fish. When you eat more of these carbohydrate-rich meals, you will eat less of the meals higher in fat and ldl cholesterol.