Functional Food: Get More Than Taste and Nutrition from Your Food

The term "functional food" seems a little unclear at first blush — because all food serves some function, right? Taste, nutrition, hydration...

When dieticians talk about functional foods, they are talking about foods that could have health benefits if eaten consistently in certain amounts, according to the Academy of Nutrition and Dieticians. They might be talking about nutrient-dense whole foods, fortified foods, or enriched foods, and functional foods typically assist with a common but general health goal, such as regulating blood sugar or lowering cholesterol.

As you're filling your grocery basket, here are some functional food ideas that might improve your diet, along with tips and recipes from the corporate dietician at United Supermarkets:

Omega-3 fatty acids

• Function: Reduce inflammation, boost brain function, and promote heart health
• Examples: Salmon, anchovies, walnuts, chia seeds, and edamame
• Recipes: Air fryer salmon with spinach and lentils
  Salmon with creamy lemon-dill sauce
  Chicken sesame noodle bowl
  Blueberry walnut overnight oats

Fiber

• Function: Improves blood sugar control and helps prevent digestive disorders
• Examples: Oatmeal, beans, whole barley, farro and buckwheat
• Recipes: Instant pot charro beans
  Easy summer white bean salad
  Baked cherry almond oatmeal
  Mixed berry baked oatmeal cups
  

Magnesium

• Function: Improves sleep quality, lowers blood sugar levels, and lowers inflammation
• Examples: Dark chocolate, nuts and seeds, avocado, tofu, leafy greens, and bananas
• Recipes: Grilled avocado with fruit salsa
  Tuna & avocado toast
  Mango-balsamic spinach salad with chicken
  Orange ginger dark chocolate truffles
  

In general, Corporate Dietician Brenda Garcia encourages people to try to meet their nutritional needs with food before looking to supplements.

United Supermarkets' website is chock-full of recipes and blogs to help you make and maintain healthy habits, whether you're trying to incorporate more functional foods or simply shop for better ingredients.