“Let food be your medicine, let your medicine be your food!” The owner of this meaningful saying is Hippocrates, one of the pioneers of medicine and nutrition science. This meaningful statement, which he said in 500 BC, is still valid in the 21st century. Especially thanks to developing technology, we can better understand the relationship between nutrition and chronic diseases. We call foods that can reduce the risk of many diseases and provide various physiological benefits to the body as functional foods. These nutrients, which have a direct effect on improving health, have a significant protective effect, especially against cardiovascular diseases and diseases that reduce living standards such as cancer and osteoporosis.
Functional foods can be consumed naturally or can be created by enriching and changing nutrients. For example, functional eggs have been obtained by adding omega 3 fatty acids and selenium minerals to eggs. The biggest area where functional foods are developed in our country is milk and its derivatives.
So which functional food protects our body against which disease? I have summarized some functional foods that we use daily and are easy to access and their benefits below:
-Canola oil: Its fatty acid pattern is quite developed. It is rich in Omega 3 fatty acids. Thanks to this content, it protects against many diseases, including heart diseases and cancer. Additionally, its saturated fat content is lower than other vegetable oils. Thus, it also reduces the risk of cholesterol.
-Red blueberries: It prevents disorders that may occur especially in the urinary tract and ensures the continuity of bladder health.
-Soy. Beans: Soybean plant is responsible for lowering high cholesterol and protecting the heart. Thanks to the phytoestrogens it contains, it protects against hormonal cancers such as breast cancer and prostate cancer. It also reduces the risk of diabetes and osteoporosis.
-Garlic: Garlic, which has been used therapeutically for centuries, supports immunity. It is effective in lowering cholesterol. It reduces the risk of colon cancer in menopausal women.
-Flaxseed: Prevents colon, breast and lung tumors. It prevents swelling. They have heart-protective effects.
-Green vegetables (spinach, cabbage, etc.): These vegetables, with high lutein content, improve visual sensitivity and help reduce the risk of cataracts. It also has protective effects against heart attack.
-Probiotic yoghurt: Probiotic fortified foods support intestinal health. They are protective against colon cancer. They protect the body against harmful microorganisms and reduce the risk of various cancers.
-Cooked tomatoes: Lycopene, which is released while cooking tomatoes, has antioxidant properties. It reduces the risk of coronary heart diseases, type 2 diabetes and osteoporosis.
-Hazelnut: It has high proanthocyanidin content. In this way, it prevents inflammation. It reduces the risk of asthma and cancer. It also helps prevent heart health and high blood pressure.
-Green tea: It is the type of tea with the highest catechin content. It has been proven to reduce the risk of obesity. Thanks to its antioxidant properties, it supports immunity and protects against cancer.
-Buckwheat: Since it is a gluten-free product, it is frequently preferred by celiac patients. Thanks to its prebiotic properties, it protects against colon cancer. It helps prevent high cholesterol, high blood pressure and diabetes. It also reduces the risk of obesity. Its iron content is higher than all other grains and legumes, making it very useful for those with anemia. It has antioxidant properties thanks to the routine and quercetin it contains.
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