Ishita Roy

What Are Functional Foods?

What are functional foods?

Do you know what <span>functional foods</span> are? Functional <span>foods</span> are also known as "nutraceuticals". This concept has gained attention in the recent past with getting a lot of prominence in the health and wellness landscape. These are not just any foods, but have benefits that go beyond basic nutrients.

Let's figure out what they really are and why is it important for us!

<h4><span rel="noindex">What Are Functional Foods</span>?</h4>

Ingredients that provide health advantages which goes beyond their nutritional content are known as functional foods. There are natural functional foods and fortified functional foods, each with their own health benefits.

If one wants to know about how it originated, one will have to go straight to Japan. It was in the 1980s, where foods with proven health benefits were promoted to improve public well-being in Japan. This is how the concept came into being.

<h4>Functional foods typically fall into two categories:</h4>

The first one is the natural functional foods. These include nutrient-rich ingredients like fruits, vegetables, and whole grains.

Then comes the fortified functional foods, which are foods enhanced with vitamins, minerals, fiber, or probiotics. Examples include fortified milk, cereals, and juices.

<h4>What are some examples of Natural foods?</h4>

There are various categories even in natural foods too, including fruits like berries, oranges, bananas and many more. Then comes vegetables like spinach, broccoli and kale. Then, we have nuts and seeds like almonds, chia seeds, flaxseeds, whereas in whole grains, we have oats, brown rice, and quinoa. Then there is seafood, which includes salmon, sardines and fermented foods like kimchi, kombucha and kefir.

<h4>What are some examples of Fortified foods?</h4>

Milk alternatives fortified with calcium or vitamin D.

Grains and cereals enriched with folic acid or iron.

The functional foods help prevent nutrient deficiencies, and are packed with essential nutrients, including vitamins, minerals, and healthy fats. Fortification also plays an important role in reducing global nutrient deficiencies.

<ul><li>The introduction of iron-fortified wheat flour in Jordan halved cases of iron deficiency anemia among children.</li><li>Fortified foods like milk with vitamin D have helped combat rickets, a condition caused by vitamin D deficiency.</li></ul>

Many functional foods are rich in antioxidants, which combat free radicals that damage cells. This helps prevent chronic conditions such as heart disease, diabetes, and cancer.

<ul><li>Omega-3 fatty acids: Found in fatty fish like salmon, these promote heart health, reduce inflammation, and support brain function.</li><li>Fiber-rich foods: Legumes, grains, and vegetables aid in controlling blood sugar levels, reducing the risk of obesity, and improving gut health.</li></ul>

<h4>Supporting Growth and Development</h4>

Certain nutrients in functional foods are crucial for children’s growth and development. For example:

<ul><li>Folic acid: Fortified grains and cereals help prevent neural tube defects in newborns.</li><li>Calcium and vitamin D: Essential for bone development.</li><li>Iron and zinc: Support cognitive and physical growth.</li></ul>

While functional foods primarily aim to enhance health, their societal impact is vast. The rise of fortified foods has led to a decline in conditions like neural tube defects. Increasing access to these foods can further improve public health outcomes.

<h4>Balancing Diets with Functional Foods</h4>

Incorporating functional foods into your <span>diet</span> is not only practical but also essential for long-term health. Whole foods like fruits, vegetables, and legumes should form the foundation, while fortified options can help bridge nutrient gaps.

Functional foods can easily integrate into your daily meals to boost nutrient intake and promote overall well-being.

<ul><li>For breakfast: Add fortified cereals or nutrient-rich fruits.</li><li>Snacks: Choose nuts, seeds, or yogurt fortified with probiotics.</li><li>Meals: Include vegetables, legumes, and whole grains for a balanced diet.</li></ul>By combining natural and fortified functional foods, you can create a diet that supports immunity, growth, and disease prevention.

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Do you know what functional foods are? Functional foods are also known as "nutraceuticals". This concept has gained attention in the recent past with getting a lot of prominence in the health and wellness landscape. These are not just any foods, but have benefits that go beyond basic nutrients.Let's figure out what they really are and why is it important for us!What Are Functional Foods?Ingredients that provide health advantages which goes beyond their nutritional content are known as functional foods. There are natural functional foods and fortified functional foods, each with their own health benefits.If one wants to know about how it originated, one will have to go straight to Japan. It was in the 1980s, where foods with proven health benefits were promoted to improve public well-being in Japan. This is how the concept came into being.Functional foods typically fall into two categories:The first one is the natural functional foods. These include nutrient-rich ingredients like fruits, vegetables, and whole grains.Then comes the fortified functional foods, which are foods enhanced with vitamins, minerals, fiber, or probiotics. Examples include fortified milk, cereals, and juices.What are some examples of Natural foods?There are various categories even in natural foods too, including fruits like berries, oranges, bananas and many more. Then comes vegetables like spinach, broccoli and kale. Then, we have nuts and seeds like almonds, chia seeds, flaxseeds, whereas in whole grains, we have oats, brown rice, and quinoa. Then there is seafood, which includes salmon, sardines and fermented foods like kimchi, kombucha and kefir.What are some examples of Fortified foods?Juices with added vitamins.Milk alternatives fortified with calcium or vitamin D.Grains and cereals enriched with folic acid or iron.Benefits of Functional FoodsThe functional foods help prevent nutrient deficiencies, and are packed with essential nutrients, including vitamins, minerals, and healthy fats. Fortification also plays an important role in reducing global nutrient deficiencies.For instance:The introduction of iron-fortified wheat flour in Jordan halved cases of iron deficiency anemia among children.Fortified foods like milk with vitamin D have helped combat rickets, a condition caused by vitamin D deficiency.Protecting Against DiseasesMany functional foods are rich in antioxidants, which combat free radicals that damage cells. This helps prevent chronic conditions such as heart disease, diabetes, and cancer.Omega-3 fatty acids: Found in fatty fish like salmon, these promote heart health, reduce inflammation, and support brain function.Fiber-rich foods: Legumes, grains, and vegetables aid in controlling blood sugar levels, reducing the risk of obesity, and improving gut health.Supporting Growth and DevelopmentCertain nutrients in functional foods are crucial for children’s growth and development. For example:Folic acid: Fortified grains and cereals help prevent neural tube defects in newborns.Calcium and vitamin D: Essential for bone development.Iron and zinc: Support cognitive and physical growth.While functional foods primarily aim to enhance health, their societal impact is vast. The rise of fortified foods has led to a decline in conditions like neural tube defects. Increasing access to these foods can further improve public health outcomes.Balancing Diets with Functional FoodsIncorporating functional foods into your diet is not only practical but also essential for long-term health. Whole foods like fruits, vegetables, and legumes should form the foundation, while fortified options can help bridge nutrient gaps.How to Use Functional FoodsFunctional foods can easily integrate into your daily meals to boost nutrient intake and promote overall well-being.For breakfast: Add fortified cereals or nutrient-rich fruits.Snacks: Choose nuts, seeds, or yogurt fortified with probiotics.Meals: Include vegetables, legumes, and whole grains for a balanced diet.By combining natural and fortified functional foods, you can create a diet that supports immunity, growth, and disease prevention.

what are functional foods?

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A team of researchers has discovered a group o<sup></sup>f brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in <em>Nature Communications</em>, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.

<h4>The Brain’s Food Log: What Are Meal Engrams?</h4>

Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.

“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”

Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.

<h4>Why This Matters: <span rel="noindex">Overeating</span> and Memory Loss</h4>

The findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.

Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.

The study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.

Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the <span>meal memory</span> neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.

Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.

<h4>A New Angle on Obesity Treatment</h4>

Kanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.

“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.

In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.

overeating

nutrition

meal memory

meal memory and over eating

overeating hormone

A team of researchers has discovered a group of brain cells responsible for creating “meal memories” — a finding that could explain why people often overeat after forgetting a recent meal. Published in Nature Communications, the study reveals how these neurons not only store information about what was eaten but also when it was consumed. The research, conducted on laboratory rats, may offer new insights into eating disorders, memory loss, and even distracted eating habits.The Brain’s Food Log: What Are Meal Engrams?Scientists observed that while eating, a specific set of neurons in the ventral hippocampus became active. These neurons formed what researchers are calling meal engrams — memory traces that preserve the details of eating experiences, including the place and time a meal occurred.“Meal engrams function like biological databases,” explained Scott Kanoski, senior author of the study and professor at USC Dornsife. “They help the brain log not just the food, but the full context of the meal.”Engrams have long been known to store different types of memories. This study is the first to identify engrams tied specifically to eating.Why This Matters: Overeating and Memory LossThe findings could help explain why individuals with memory impairments — such as those with dementia or brain injuries — may eat multiple meals in a short span of time. If the brain cannot properly recall a recent meal, it may mistakenly interpret hunger signals and prompt overeating.Disordered eating can also be triggered by distracted eating. Whether it’s watching TV or scrolling on a phone, these distractions may interfere with how effectively the brain forms meal memories. According to lead author Lea Decarie-Spain, these interruptions weaken or prevent the creation of complete meal engrams. Without these memory markers, the brain may fail to recognize that a meal has already been consumed.How the Brain Records a MealThe study showed that rats formed meal memories during short pauses between bites — moments when their brains naturally surveyed the environment. These pauses are key to integrating various streams of information such as time, place, and sensory details. When attention is disrupted during these pauses, memory formation suffers.Using advanced neuroscience tools, researchers monitored brain activity in real-time as the rats ate. When the meal memory neurons were destroyed, the rats forgot where food was located but could still perform non-food-related memory tasks. This suggests that these neurons are uniquely dedicated to processing meal-related memories.Further analysis showed that these neurons communicate with the lateral hypothalamus, a brain area crucial for regulating hunger. When this link was blocked, rats overate and could not remember meal details — further proving the importance of this memory mechanism.A New Angle on Obesity TreatmentKanoski believes this research opens new avenues for managing obesity and disordered eating. While current approaches largely focus on calorie restriction and exercise, strengthening meal memory formation could become an equally important strategy.“Remembering what and when you ate could be just as vital as making healthy food choices,” he said.In a world filled with distractions, this study underscores the power of mindful eating — not just for the sake of enjoyment, but for better memory, appetite control, and long-term health.

what is the 'meal memory' cell that leads to overeating?

Aarushi Bhadury

These Two Herbs Found In Your Kitchen Could Protect Your Brain From Dementia

Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong! 

Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like <span>dementia</span>, a condition that affects memory and thinking. 

Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's. 

<h2>New Hope for Alzheimer's Treatment </h2>

In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease. 

Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease. 

Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline. 

Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake. 

<h2>General <span rel="noindex">Tips for Dementia Prevention</span> </h2>

The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia: 

<ul><li>Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.</li><li>Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.</li><li>Keep a healthy weight.</li><li>Stop smoking if you do.</li><li>Cut back on alcohol.</li><li>Keep your blood pressure at a healthy level.</li><li>Stay socially active, meaning keep connecting with friends and family.</li></ul>

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Herbs and spices are important parts of our diet. Used to enhance the taste and aroma of the food, these spices can be used in various ways. However, is the incredible taste and strong aroma the only benefits you get from herbs? There are many benefits to them as well, whether it is making our immunity strong, warding off cold or other infections as well as keeping our brain health strong! Two herbs you probably have in your kitchen, rosemary and sage, might be surprisingly good for your health. New research published in the journal Antioxidants suggests these everyday plants could help improve your memory and even protect your brain from serious problems like dementia, a condition that affects memory and thinking. Power of Carnosic Acid Research shows that a special substance found in both rosemary and sage, called carnosic acid, could lower your chance of getting Alzheimer's disease. Carnosic acid is a strong "antioxidant" (which fights off harmful things in your body) and "anti-inflammatory" (which reduces swelling and irritation). This means it helps protect your brain cells from damage, like the kind of damage that leads to Alzheimer's. New Hope for Alzheimer's Treatment In a recent study published in the journal Antioxidants, scientists created a new, more stable version of carnosic acid called diAcCA. Early tests in labs showed that this new compound helped improve memory, increased the number of connections between brain cells, and reduced harmful proteins (like amyloid-beta and tau) that are linked to Alzheimer's disease. Scientists are hopeful that they can soon test diAcCA on humans. What's especially exciting is that diAcCA only becomes active in parts of the brain that are inflamed (swollen), which could mean fewer side effects. So far, studies in mice have shown no signs of harm and big improvements in how their brains work. Researchers also believe diAcCA might help treat other conditions that involve inflammation, such as type 2 diabetes, heart problems, and Parkinson's disease. Other Brain-Boosting Compounds Besides carnosic acid, rosemary and sage contain another helpful substance called 1,8-cineole. This compound helps stop the breakdown of acetylcholine, which is a brain chemical that is very important for learning and memory. By protecting acetylcholine, rosemary might help keep our brains sharp as we get older. Plus, rosemary is full of antioxidants that protect brain cells from damage caused by something called "oxidative stress," which is a big reason why our thinking skills can decline. Even just smelling rosemary might help your memory! A 2016 study from Northumbria University found that people who were in a room that smelled like rosemary had better memory. In this study, older adults in a rosemary-scented room did much better on memory tests compared to those in a room with no smell, scoring 15% higher. They also felt more awake. General Tips for Dementia Prevention The NHS (National Health Service) in the UK gives general advice on how to lower your risk of dementia: Eat a healthy, balanced diet with lots of fruits, vegetables, and whole grains.Get at least 150 minutes of exercise (about 2.5 hours) every week. This means doing things like brisk walking, cycling, or swimming.Keep a healthy weight.Stop smoking if you do.Cut back on alcohol.Keep your blood pressure at a healthy level.Stay socially active, meaning keep connecting with friends and family.

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The food one eats, plays a very important role in helping us control our <span>cholesterol</span>. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time. 

Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits.

<h2>Top <span rel="noindex">Foods for Cholesterol Management</span> </h2>

There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol: 

Avocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet. 

Almonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body. 

Eating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers. 

Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber. 

Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol. 

Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty. 

Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages. 

It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health. 

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Foods for Cholesterol Management

Cholesterol

The food one eats, plays a very important role in helping us control our cholesterol. While one may be able to keep things under control by exercising, without fixing your food habits, it will be difficult to sustain for a longer period of time. Doctor Sood, M.D, known on social media for health advice, recently shared a list of seven foods that can help reduce cholesterol levels. The good news is these foods are easy to add to any meal, whether it's breakfast, lunch, dinner, or even just a snack, making them simple to include in your daily eating habits. Top Foods for Cholesterol Management There are many studies that back Dr. Sood’s suggested diet additions. Here are the foods recommended to help lower cholesterol: AvocadoAvocados can help lower bad cholesterol. They contain healthy fats, fiber, and plant compounds. A 2023 study published in Cureus showed that eating avocados can reduce overall cholesterol and "bad" LDL cholesterol, supporting a healthier heart. They're a great addition to a low-fat diet. AlmondsAlmonds are good for your heart and can lower "bad" LDL cholesterol. They're low in unhealthy fats but rich in good fats, fiber, and plant protein. A 2011 study published in Nutrition Reviews found that almonds contain special nutrients that help reduce cholesterol absorption and boost its removal from the body. SoyEating soy protein can help lower "bad" LDL cholesterol. A 2019 study in The Journal of Nutrition found that having about 25 grams of soy protein daily for six weeks lowered LDL levels by 3-4%. You can get soy from foods like tofu, soy milk, and veggie burgers. Berries Berries are excellent for lowering cholesterol. They are packed with fiber and have no cholesterol or unhealthy saturated fat. According to Mass General Brigham, eating whole fruits, especially berries, helps you feel full and provides important nutrients for heart health. Avoid fruit juices, as they lack the beneficial fiber. Salmon Eating salmon twice a week can help lower "bad" LDL cholesterol. It's a cold-water fish rich in healthy omega-3 fats, which are good for your heart. As explained by Harvard Health Publishing, choosing salmon instead of meat high in saturated fat is a beneficial dietary swap for managing cholesterol. Oatmeal Eating about one and a half cups of cooked oatmeal each day is suggested to help lower cholesterol. While many things can affect how well oatmeal works, some experts note that you might start seeing results from dietary changes in as little as two to four weeks. Beyond its health benefits, oatmeal can also be quite tasty. Olive Oil Olive oil is incredibly versatile and can be used in many ways, like dipping bread, drizzling over salads, or for cooking. Extra virgin olive oil is particularly beneficial because it's rich in polyphenols, which are plant-based compounds known for various health advantages. It also contains oleic acid, which can help reduce inflammation, improve memory, and lower blood pressure. Recent research combining 30 studies showed that having olive oil daily lowered levels of certain inflammation markers in the body. Many find the flavor of olive oil enjoyable, making it a "win-win" for both taste and heart health. 

7 essential additions to lower your cholesterol, according to doctor

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