, functional foods are foods that generate health benefits that go beyond their nutritional value, because they contain important elements such as vitamins, minerals, antioxidants, healthy fatty acids, proteins and fiber.
This concept originated in Japan in the 1980s and refers to two categories of food: conventional and modified. The former are naturally dense with important nutrients, the latter are after being enriched with them.
Some conventional functional foods
- Fruits: berries, kiwis, pears, peaches, apples, oranges, bananas.
- Vegetables: broccoli, cauliflower, kale, spinach, zucchini.
- Nuts: almonds, cashews, pistachios, macadamia nuts, Brazil nuts.
- Seeds: chia seeds, flax seeds, hemp seeds, pumpkin seeds.
- Legumes: black beans, chickpeas, sea beans, lentils.
- Whole grains: oats, barley, buckwheat, brown rice, couscous.
- Seafood: salmon, sardines, anchovies, mackerel, cod.
- Fermented foods: tempeh, kombucha, kimchi, kefir, sauerkraut.
- Herbs and spices: turmeric, cinnamon, ginger, cayenne pepper.
- Drinks: coffee, green tea, black tea.
Eating oatmeal in the morning for breakfast also helps reduce abdominal bloating.
Some modified functional foods
- Fortified juices.
- Fortified dairy products, such as milk and yogurt.
- Almond, rice, coconut and cashew milk.
- Fortified cereals, such as bread and pasta and muesli.
- Fortified eggs.
Foods that perform an anti-aging function exert their influence mainly through antioxidant and anti-inflammatory effects, which prevent the degradation of collagen, and by increasing the synthesis of pro-collagen.
The ingredients with the greatest anti-aging power are carotenoids, polyphenols, minerals, aloe vera, vitamins C, B and E, red ginseng, omega-3 fatty acids and collagen peptides.
The role of minerals
Water is a vital constituent of the body and drinking regularly facilitates the maintenance of tissue balance and function. The appearance of the skin, therefore, is a direct reflection of the state of moisture in the body and of proper hydration.
The minerals contained in the water, or trace elements such as iron, iodine, zinc and copper, are the elements that most affect the slowing down of aging and the aesthetic quality of the skin.
Copper and zinc are very useful in patients with psoriasis, in the treatment of the disorder.
Clinical studies have shown that copper also helps improve skin elasticity, reduce facial fine lines and wrinkles, and promote wound healing.
The lack of iron and selenium in the diet weakens the UV-B induced antioxidant capacity of the skin, making it more sensitive to oxidative stress due to ultraviolet radiation.
The importance of vitamins
Vitamin deficiency also affects skin health.
B vitamins counteract skin aging mainly by preventing skin inflammation and pigmentation.
Vitamin C is a powerful antioxidant and promotes collagen synthesis, relieving skin aging.
Vitamin D can also alleviate photo-aging because it reduces the damage caused by ultraviolet rays.
Collagen peptides: skin friendly proteins
The primary physiological function of proteins is to build and repair tissues and provide energy. All the cells of the tissues of the body are constantly renewed and only an adequate intake of proteins can guarantee the normal renewal and repair of the tissues. This mechanism also affects the skin.
Although all are important, the cylindrical polymeric protein known as collagen performs a targeted anti-aging action. It is the most abundant in the human body, it is the structural element of the skin and is not assumed through food but its production can be stimulated.
Specifically, the most significant rejuvenating effects are given by collagen peptides, a series of small molecular peptides obtained from the proteolytic hydrolysis of collagen which, having a smaller molecular weight, are easier to absorb.
They come mainly from the skin, bones, tendons, muscles and other animal tissues.
Thanks to their anti-inflammatory and antioxidant characteristics, they relieve skin aging.
Omega 3 and 6 and Red Ginseng are also elixir of youth
Omega-3 and omega-6 polyunsaturated fatty acids play an important role as human skin barriers and also have significant effects in the prevention and treatment of skin inflammation.
Olive or fish oil can reduce skin aging induced by chronic psychological stress.
Finally, ginseng has antioxidant, immunostimulating and anti-aging properties. The constant intake would induce a greater synthesis of collagen which would visibly reduce facial wrinkles.
Ginseng would also fight inflammation.
