Functional Foods: Daily Allies for Better Health
10 functional foods to add to the menu
Functional foods may look like regular foods, but these “nutraceuticals” provide additional benefits that go beyond basic nutritional requirements, boosting our overall health.
Research shows that nutraceuticals can provide physiological benefits and even help reduce the risk of certain diseases. Their positive effects on the body come from naturally occurring bioactive compounds, such as antioxidant vitamins, soluble fibre, phytosterols, and flavonoids. These compounds can help modulate metabolic processes, reduce inflammation, improve gut health, lower cholesterol levels, and more. This makes functional foods a great addition to your daily diet !
10 functional foods to add to the menu
1. Nutritional yeast
Nutritional yeast is an inactive yeast made from microscopic mushrooms that comes in flake form. It’s a great source of protein and, most importantly, B-complex vitamins, which play many roles in cell metabolism. Often fortified with vitamin B12, nutritional yeast is especially beneficial for vegetarians and vegans who consume little or no meat, eggs and dairy—the main sources of B12.
With its Parmesan-like taste, nutritional yeast is an excellent cheese substitute in vegan sauces, pastas, soups, salads, and nachos.
2. Hemp seeds
Although they come from cannabis plants, edible hemp seeds contain no THC (the active compound in marijuana). Available shelled or hulled, they provide a balanced ratio of omega-3 and omega-6 fatty acids—essential nutrients that support heart and brain health. They’re also rich in complete plant-based proteins and magnesium, a mineral that supports muscle relaxation and mental well-being.
With their delicate, nutty flavour, hemp seeds make a tasty addition to many recipes, including smoothies, energy balls, yogurts, salads and soups.
3. Psyllium
Also known as ispaghula, psyllium is a plant whose seeds are packed with soluble fibre. This gentle, natural laxative is known to promote regular bowel movements and help regulate blood sugar levels. Several studies have also shown that consuming psyllium lowers bad cholesterol levels in the blood, reducing the risk of heart disease.
Psyllium can be added to fruit juices, smoothies, yogurts, cereals, soups, muffins and more.
4. Maca
Native to the Andes, the maca plant is widely appreciated for its many health benefits, especially among athletes. It’s known to enhance physical endurance, improve mood, reduce the effects of stress and boost libido. Maca also plays a key role in balancing hormones in both men and women.
Maca powder pairs well with smoothies, compotes, and even cookie dough !
5. Ashwagandha
Used for centuries in traditional Ayurvedic medicine, ashwagandha is an adaptogenic plant that increases the body’s resistance to stress. It regulates the level of cortisol (a.k.a. the “stress hormone”) in the body, which can rise during chronic periods of stress. This helps reduce anxiety, improves sleep, and supports cognitive function. Ashwagandha also strengthens the immune system by balancing hormones and reducing oxidative stress.
Ashwagandha can be taken as an infusion, powder, tincture, tablet, or capsule. It’s often blended into coffees and lattes.
6. Spirulina
Spirulina is a nutrient-rich superfood and a type of cyanobacteria (or blue-green algae). It stands out for its high protein content (including all essential amino acids) and rich supply of iron and bioactive polyphenols. Studies suggest that spirulina could help reduce inflammation, boost the immune system, and support heart health. It’s also known for improving energy levels and reducing fatigue.
Spirulina can be taken as a powder, tablet, or capsule. The powder is especially convenient for adding extra protein to meals or as a replacement for a quick, healthy snack.
7. Flaxseed and camelina oils
Known for its cholesterol-lowering properties, camelina oil is rich in omega-3 fatty acids and vitamin E. Flaxseed oil has an even higher content of omega-3s, which help reduce inflammation and support heart and brain health. To preserve their nutritional benefits, it’s best to consume these oils cold.
Flaxseed oil has a strong, bitter taste and should only be eaten raw. Camelina oil has a mild and versatile flavour that can tolerate heat. Both oils make perfect additions to smoothies, Budwig cream, salad dressings, pestos, and more.
8. Apple cider vinegar
Thanks to its acetic acid and prebiotics—the products of fermentation—apple cider vinegar stimulates digestion, restores gut health, and regulates blood sugar levels.
Dilute apple cider vinegar in water, add it to teas, or use it in salad dressings and vegetable marinades.
9. Black garlic
Invented in Japan, black garlic is fermented under controlled high heat and humidity for several weeks. It has a higher concentration of antioxidants than white garlic, which are important in protecting cells from oxidative stress—a key factor in many diseases.
Black garlic has a buttery texture and a smooth, umami taste and is easier to digest than white garlic. It adds a unique flavour to spreads, salad dressings, marinades, soups and meats. You can even use it in chocolate-based recipes, like truffles. It’s also available as an oil and as a salt.
10. Greens powder
Greens powder is a convenient way to supply your body with essential vitamins, minerals, antioxidants and phytonutrients to keep you energized. It also supports your acid-base balance due to its alkalizing properties and helps fill in common nutritional gaps.
Simply add the powder to juices and smoothies for a quick, healthy boost.
This article provides general information only and is not a substitute for professional advice or care. The effect of the products presented in this article may vary from person to person. Some products may be contraindicated for you if they interact with any medication you’re taking. If you’re under medical supervision for a health problem, please consult your health professional before including these products in your diet.