WHAT ARE FUNCTIONAL FOODS AND SHOULD YOU BE HAVING THEM? A DOCTOR AND DIETITIAN EXPLAIN

Functional foods claiming to provide all kinds of health benefits are blowing up on social media, but few examples have scientific backing

Social media is rife with companies promoting "functional foods" that claim to make your skin look healthier, improve sleep, boost the immune system, enhance digestion, improve athletic performance, reduce anxiety and more.

From collagen shakes and beauty-enhancing teas to probiotic-rich cookies, antioxidant-loaded superfood gels and magnesium-fortified hot chocolate, there is seemingly something out there for everyone.

The global market for functional foods was estimated at US$186.2 billion in 2023 and is expected to grow to US$212.9 billion by 2028, according to market research company Mordor Intelligence.

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But what are functional foods?

While there is no exact definition, the term broadly refers to foods that have been modified or enhanced to provide health benefits beyond basic nutrition.

"The [US-based] Academy of Nutrition and Dietetics defines functional foods as whole foods and those that are fortified, enriched or enhanced, which can positively impact health when consumed regularly as part of a varied diet, supported by significant scientific evidence," says Hong Kong-based dietitian Sally Poon.

"They endorse health claims on food labels that are substantiated by rigorous scientific research approved by the United States Food and Drug Administration."

Functional foods marketed on social media may offer convenience, but why else are they so popular?

Dr Laurena Law, a Hong Kong-based general practitioner with a special interest in nutrition and lifestyle medicine, suggests four reasons people are keen to try them, based on research published in 2022 in the International Journal of Environmental Research and Public Health.

First, health claims appeal to all kinds of consumers, Law says. Premium-priced products, as functional foods tend to be, may appeal to some buyers who are already health-conscious.

Second, over-65s tend to be more interested in functional foods. As the global population rapidly ages, this represents a large, growing market. These foods also appeal to women with higher incomes.

Third, social or peer influence, as well as the perception of products' health benefits and the desire to be healthy, are all motivators.

Fourth, the research suggests a growing number of people with health concerns - especially cancer patients, diabetics, and people who are overweight or obese - tend to be more willing to purchase functional foods.

Poon adds that social media has also played a pivotal role in popularising these foods, often showcasing personal stories and engaging marketing that emphasises lifestyle enhancement.

"This synergy of convenience and perceived health benefits makes these products particularly attractive to today's health-conscious consumers," she says.

But do these foods really do what they say, or are their health claims just marketing hype?

Law say that few can be backed by scientific evidence. In the US, foods claiming to have health benefits must meet specific high standards and be proven by scientific studies. However, some companies find ways around this to market their products, she says.

"I could use a nutrient function statement for calcium, for instance, saying, 'This product is rich in calcium. Calcium helps to build strong bones.' These are two unrelated sentences but the statement implies that the product prevents osteoporosis without actually making a health claim. So there's exploitation here."

Ironically, these "healthy" products may come with health risks. Poon says that many contain high amounts of sugar, which can contribute to weight gain and type 2 diabetes. High sugar intake is also linked with hypertension, chronic inflammation and an increased risk of heart disease.

I've personally found alarming levels of sodium in one product marketed as having immune-boosting properties. This can harm someone with hypertension
Dr Laurena Law

Additionally, they may contain high amounts of trans and saturated fats. These are unhealthy fats that can raise LDL (bad) cholesterol levels while lowering HDL (good) cholesterol, increasing the risk of cardiovascular diseases.

Heavily processed food products also often contain artificial additives, preservatives and flavour enhancers, the long-term health effects of which remain uncertain, Poon says.

Another risk comes from the potential for nutrient imbalances, she adds.

While some products are fortified with vitamins and minerals, they may lack the fibre and phytonutrients found in whole foods, which are essential for optimal health. Relying heavily on processed options can lead to nutrient deficiencies.

"Most people don't read nutrition labels and are often guided by packaging, so the danger is a heavy reliance on these foods instead of consuming whole foods, which have proven health benefits," Law says.

"I've personally found alarming levels of sodium in one product marketed as having immune-boosting properties. This can harm someone with hypertension."

Some functional foods and beverages can be good for you, Law says. She cites these examples:

  • Products that have been fortified or enriched with a specific ingredient, such as orange juice fortified with vitamin C or folate-enriched bread

  • Medical foods, such as phenylalanine-free products for people with the rare metabolic condition phenylketonuria

  • Foods for specific dietary needs, like gluten-free or lactose-free products

Most whole foods - which have been through minimal or zero processing and are free of artificial ingredients - are also "functional", Law says. Many contain bioactive food compounds: helpful natural substances such as resveratrol, quercetin, sulforaphane and lycopene that provide benefits beyond basic nutrition.

With the exception of a handful of processed foods that have proven health claims - such as probiotic yogurt, spreads and drinks enriched with plant stanols, fortified plant milks, and wholegrain cereals - Poon says that your diet should mostly consist of fresh fruits, vegetables, whole grains, lean proteins, healthy fats and fermented foods.

"This ensures that you receive a broad spectrum of essential nutrients while minimising your intake of harmful additives."

Before buying any processed products, read the nutrition label carefully, she advises.

"Look for foods that are low in added sugars, sodium and unhealthy fats, such as saturated and trans fats, to be sure that you're making health-conscious choices."

What the experts eat to look and feel better

For healthy skin, hair and nails:

Poon: Foods rich in vitamin C, such as citrus fruits, strawberries and bell peppers, and foods containing zinc, like oysters, pumpkin seeds and legumes.

Law: Olive oil, sesame oil and fatty fish, for example salmon and cod fish, which are both great sources of omega-3 fatty acids, which help skin heal.

For gut health:

Poon: Fermented foods like yogurt and natto.

Law: High-fibre vegetables, fruits, wholegrains, and seeds like chia and flax.

For better sleep:

Poon: Foods rich in the neurotransmitter Gaba (gamma-aminobutyric acid), such as germinated brown rice and longan fruit, which help promote relaxation.

For stamina:

Poon: Complex carbohydrates like quinoa and brown rice, paired with lean proteins for sustained energy.

For muscle strength:

Law: Plant protein from soy foods and animal protein from pork, fish and poultry.

For mood, motivation and focus:

Law: "Crunchy" carbs like toasted bagels and rice cakes.

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This article originally appeared on the South China Morning Post (www.scmp.com), the leading news media reporting on China and Asia.

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2025-01-11T05:26:25Z