Food is more than just fuel for the body. It's the key to feeling better, having more energy, and naturally protecting yourself from health problems. This is precisely the goal of functional foods. Discover what they are and how the products you consume every day can become an ally in your health.
What is functional food?
Functional foods encompass food products that, in addition to providing essential nutrients, have a documented positive impact on one or more bodily functions. The goal of consuming them is to improve health and well-being, or reduce the risk of disease. They are not a medicine, but rather a dietary component with health-promoting properties. This concept originated in Japan in the 1980s, where the FOSHU ( Foods for Specified Health Uses ) certification system was first introduced for products with confirmed effects.
The difference between conventional and functional foods
The main difference is the added value:
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conventional food, such as bread or an apple, satisfies hunger and provides energy, vitamins and minerals;
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the definition of functional food assumes that it is similar to conventional food, but must contain bioactive substances in a concentration that allows for a specific physiological effect.
What types of functional foods are there?
Functional foods, sometimes called designer foods, are obtained in two main ways. The first involves using raw materials sourced from specialized, strictly controlled crops or breeding. The goal is to naturally increase the content of health-promoting ingredients or reduce undesirable substances. The second involves technological modifications, such as enriching the product with specific bioactive substances (e.g., vitamins, probiotics), eliminating ingredients (e.g., allergens), or modifying their availability to make them more readily absorbed by the body.
Division according to purpose
Based on their intended use, functional foods can be classified according to their specific health goals. These include products aimed at reducing the risk of cardiovascular disease, cancer, and osteoporosis. There are also specialized categories, such as those for infants, pregnant and breastfeeding women, athletes, and the elderly. Each group aims to meet unique nutritional needs and support the body at different stages of life.
Division according to composition
Another popular classification criterion is product composition. This classification includes, among others:
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enriched foods (e.g. with vitamins or plant sterols);
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high-fiber food that supports the functioning of the digestive system;
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probiotic products containing live bacterial cultures.
This group also includes low-energy foods (eatyx offers nutritious, low-calorie meals ), low-sodium foods, and low-cholesterol foods. It's worth noting that a single product can belong to several of these categories simultaneously, combining different functional properties.
What ingredients make food functional?
Functional food status is determined by the presence of specific bioactive compounds with proven efficacy. The most important compounds in this group include dietary fiber, oligosaccharides, and polyunsaturated fatty acids. Live probiotic bacteria, antioxidant vitamins, lecithin, and choline also play a key role. Numerous phytochemicals, including flavonoids, carotenoids, phytosterols, and certain proteins, also contribute to the functional value of products.
Each of these substances has a specific, beneficial effect on the body. Dietary fiber supports digestive function, while probiotic bacteria enrich the intestinal microbiota. Polyunsaturated fatty acids are essential for the proper functioning of the nervous and circulatory systems. Phytochemicals such as phytosterols can contribute to lowering blood cholesterol levels. The antioxidant properties of vitamins help protect cells from the harmful effects of free radicals.
What are examples of functional foods?
There are many products of this type on the market, including yogurts and kefirs with live bacterial cultures, margarines enriched with plant stanols and sterols, eggs with a higher omega-3 content, and breakfast cereals with added fiber and folic acid.
Eatyx meals are a perfect example of a modern approach to functional foods. They are designed to meet all the body's nutritional needs in one convenient liquid serving with precisely calculated calorie counts. They have a complete macronutrient profile (high in protein) and are also packed with vitamins and minerals. This means they not only nourish but also support immunity, cognitive function, and overall vitality. Their formula meets the needs of active and busy individuals.
The eatyx offer includes two types of meals:
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liquid meals that provide a feeling of fullness for up to 5 hours – they can successfully replace breakfast, lunch or dinner, and are also great as snacks during the day;
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meals in the form of a bar , an excellent source of energy and nutrients - they fill you up for up to 3 hours and you can always have them on hand.
What are the health benefits of functional foods?
Regularly incorporating functional foods into your diet can bring numerous health benefits. Improved digestive function is most often cited, thanks to probiotics and fiber. Other benefits include strengthening the immune system, supporting bone health through calcium and vitamin D supplementation, and protecting the circulatory system. Ingredients like phytosterols and omega-3 fatty acids help maintain a healthy blood lipid profile, which is crucial for preventing atherosclerosis and heart disease.
A growing body of research points to the importance of the gut-brain axis, where a healthy gut microbiota, supported by probiotics, can positively impact mood and cognitive function .
Who is functional food intended for?
These types of products are intended for virtually anyone who wants to consciously take care of their health. Physically active individuals, seniors who have an increased need for certain nutrients, and those struggling with digestive issues can particularly benefit from their consumption. It's also an excellent solution for those with an irregular lifestyle who don't always have time to prepare balanced meals.
These products can help replenish deficiencies and maintain good body condition. Functional foods therefore respond to the specific, individualized needs of various consumer groups, providing health support.
How do functional foods affect disease prevention?
Functional foods play a significant role in prevention, as their regular consumption can significantly reduce the risk of developing many diseases, especially lifestyle diseases. Their health-promoting effects are aimed at supporting the body's natural defenses and regulatory functions. A diet enriched with functional foods can contribute to the prevention of cardiovascular disease, certain cancers, and osteoporosis. This is possible by providing ingredients that actively intervene in physiological processes, improving overall health and well-being.
The preventive mechanism of functional foods relies on the action of their bioactive ingredients. Antioxidant compounds neutralize free radicals, protecting cells from oxidative stress, a factor underlying many diseases. Phytosterols and omega-3 fatty acids, in turn, influence lipid profiles, lowering cholesterol levels and blood pressure, which is crucial in preventing cardiovascular disease. Dietary fiber and probiotics regulate intestinal function, supporting immunity and reducing the risk of metabolic diseases.
How to recognize functional foods in the store?
Recognizing functional foods on the store shelf requires careful label reading. Nutritional and health claims on the packaging are key:
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Nutrition claim messages provide information about the content of a given ingredient (e.g. "high protein", "source of fibre");
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A health claim goes a step further by linking the product or its ingredient to a specific health effect (e.g., "calcium is needed to maintain normal bones"). All health claims in the European Union must be approved by the European Commission.
When analyzing a label, pay attention to the ingredients list and nutritional table. This is where you'll find confirmation of the presence and quantity of the functional ingredient, as advertised by the manufacturer. It's worth looking for specific names, such as the probiotic bacteria strain ( Lactobacillus rhamnosus GG ) or the amount of added vitamins. A critical assessment of the label allows you to distinguish a truly functional product from one that merely uses marketing slogans without any real substance or documented effectiveness.
Can functional foods have side effects?
Despite their numerous benefits, functional foods should be consumed in moderation as part of a balanced diet. Excessive consumption of certain foods can lead to undesirable effects. For example, too much fiber, especially when introduced suddenly, can cause bloating and abdominal pain. An overdose of fat-soluble vitamins (A, D, E, K) is toxic to the body. People with food allergies or intolerances should also carefully check the ingredients to avoid adverse reactions to added ingredients.
How to introduce functional foods into your diet?
Incorporating functional foods into your daily diet doesn't have to be difficult. The simplest approach is to take small steps and make swaps. You can start by replacing regular bread with fiber-rich whole grain bread. You can swap plain yogurt for one with probiotics, and traditional oil for polyphenol-rich olive oil. It's important to choose products that suit your individual taste preferences and lifestyle. This will help healthy habits become a natural part of your daily routine, not a chore.
During the day, instead of a sweet snack, you can reach for a handful of nuts or a functional bar. For a quick and nutritious lunch or dinner on a busy day, eatyx ready-to-eat liquid meal is perfect, providing all the essential nutrients. You can try, for example:
