Examples of Functional Components* |
Class/Components | Source* | Potential Benefit |
Carotenoids | | |
Beta-carotene | carrots, pumpkin,sweet potato, cantaloupe | neutralizes free radicals, which may damage cells; bolsters cellular antioxidant defenses;can be made into vitamin A in the body |
Lutein, Zeaxanthin | kale, collards, spinach, corn, eggs, citrus | may contribute to maintenance of healthy vision |
Lycopene | tomatoes and processed tomato products, watermelon, red/pink grapefruit | may contribute to maintenance of prostate health |
Dietary (functional and total) Fiber | | |
Insoluble fiber | wheat bran, corn bran, fruit skins | may contribute to maintenance of a healthy digestive tract; may reduce the risk of some types of cancer |
Beta glucan** | oat bran, oatmeal, oat flour, barley, rye | may reduce risk of coronary heart disease (CHD) |
Soluble fiber** | psyllium seed husk, peas, beans, apples, citrus fruit | may reduce risk of CHD and some types of cancer |
Whole grains** | cereal grains, whole wheat bread, oatmeal, brown rice | may reduce risk of CHD and some types of cancer; may contribute to maintenance of healthy blood glucose levels |
Fatty Acids | | |
Monounsaturated fatty acids (MUFAs)** | tree nuts, olive oil, canola oil | may reduce risk of CHD |
Polyunsaturated fatty acids (PUFAs)—Omega-3 fatty acids—ALA | walnuts, flax | may contribute to maintenance of heart health; may contribute to maintenance of mental and visual function |
PUFAs—Omega-3 fatty acids—DHA/EPA** | salmon, tuna, marine, and other fish oils | may reduce risk of CHD; may contribute to maintenance of mental and visual function |
Conjugated linoleic acid (CLA) | beef and lamb; some cheese | may contribute to maintenance of desirable body composition and healthy immune function |
Flavonoids | | |
Anthocyanins—Cyanidin, Delphinidin, Malvidin | berries, cherries, red grapes | bolsters cellular antioxidant defenses; may contribute to maintenance of brain function |
Flavanols—Catechins, Epicatechins, Epigallocatechin, Procyanidins | tea, cocoa, chocolate, apples, grapes | may contribute to maintenance of heart health |
Flavanones—Hesperetin, Naringenin | citrus foods | neutralize free radicals, which may damage cells; bolster cellular antioxidant defenses |
Flavonols—Quercetin, Kaempferol, Isorhamnetin, Myricetin | onions, apples, tea, broccoli | neutralize free radicals, which may damage cells; bolster cellular antioxidant defenses |
Proanthocyanidins | cranberries, cocoa, apples, strawberries, grapes, wine, peanuts, cinnamon | may contribute to maintenance of urinary tract health and heart health |
Isothiocyanates | | |
Sulforaphane | cauliflower, broccoli, broccoli sprouts, cabbage, kale, horseradish | may enhance detoxification of undesirable compounds; bolsters cellular antioxidant defenses |
Minerals | | |
Calcium** | sardines, spinach, yogurt, low-fat dairy products, fortified foods and beverages | may reduce the risk of osteoporosis |
Magnesium | spinach, pumpkin seeds, whole grain breads and cereals, halibut, brazil nuts | may contribute to maintenance of normal muscle and nerve function, healthy immune function, and bone health |
Potassium** | potatoes, low-fat dairy products, whole grain breads and cereals, citrus juices, beans, bananas | may reduce the risk of high blood pressure and stroke, in combination with a low-sodium diet |
Selenium | fish, red meat, grains, garlic, liver, eggs | neutralizes free radicals, which may damage cells; may contribute to healthy immune function |
Phenolic Acids | | |
Caffeic acid, Ferulic acid | apples, pears, citrus fruits, some vegetables, coffee | may bolster cellular antioxidant defenses; may contribute to maintenance of healthy vision and heart health |
Plant Stanols/Sterols | | |
Free Stanols/Sterols** | corn, soy, wheat, wood oils, fortified foods and beverages | may reduce risk of CHD |
Stanol/Sterol esters** | fortified table spreads, stanol ester dietary supplements | may reduce risk of CHD |
Polyols | | |
Sugar alcohols**—Xylitol, Sorbitol, Mannitol, Lactitol | some chewing gums and other food | applications may reduce risk of dental caries |
Prebiotics | | |
Inulin, Fructo-oligosaccharides (FOS), Polydextrose | whole grains, onions, some fruits, garlic, honey, leeks, fortified foods and beverages | may improve gastrointestinal health; may improve calcium absorption |
Probiotics | | |
Yeast, Lactobacilli, Bifidobacteria, and other specific strains of beneficial bacteria | certain yogurts and other cultured dairy and non-dairy applications | may improve gastrointestinal health and systemic immunity; benefits are strain-specific |
Phytoestrogens | | |
Isoflavones—Daidzein, Genistein | soybeans and soy-based foods | may contribute to maintenance of bone health, healthy brain and immune function; for women, may contribute to maintenance of menopausal health |
Lignans | flax, rye, some vegetables | may contribute to maintenance of heart health and healthy immune function |
Soy Protein | | |
Soy Protein** | soybeans and soy-based | foods may reduce risk of CHD |
Sulfides/Thiols | | |
Diallyl sulfide, Allyl methyl trisulfide | garlic, onions, leeks, scallions | may enhance detoxification of undesirable compounds; may contribute to maintenance of heart health and healthy immune function |
Dithiolthiones | cruciferous vegetables | may enhance detoxification of undesirable compounds; may contribute to maintenance of healthy immune function |
Vitamins | | |
A*** | organ meats, milk, eggs, carrots, sweet potato, spinach | may contribute to maintenance of healthy vision, immune function, and bone health; may contribute to cell integrity |
B1 (Thiamin) | lentils, peas, long-grain brown rice, brazil nuts | may contribute to maintenance of mental function; helps regulate metabolism |
B2 (Riboflavin) | lean meats, eggs, green leafy vegetables | helps support cell growth; helps regulate metabolism |
B3 (Niacin) | dairy products, poultry, fish, nuts, eggs | helps support cell growth; helps regulate metabolism |
B5 (Pantothenic acid) | organ meats, lobster, soybeans, lentils | helps regulate metabolism and hormone synthesis |
B6 (Pyridoxine) | beans, nuts, legumes, fish, meat, whole grains | may contribute to maintenance of healthy immune function; helps regulate metabolism |
B9 (Folate)** | beans, legumes, citrus foods, green leafy vegetables, fortified breads and cereals | may reduce a woman’s risk of having a child with a brain or spinal cord defect |
B12 (Cobalamin) | eggs, meat, poultry, milk | may contribute to maintenance of mental function; helps regulate metabolism and supports blood cell formation |
Biotin | liver, salmon, dairy, eggs, oysters | helps regulate metabolism and hormone synthesis |
C | guava, sweet red/green pepper, kiwi, citrus fruit, strawberries | neutralizes free radicals, which may damage cells; may contribute to maintenance of bone health and immune function |
D | sunlight, fish, fortified milk and cereals | helps regulate calcium and phosphorus; helps contribute to bone health; may contribute to healthy immune function; helps support cell growth |
E | sunflower seeds, almonds, hazelnuts, turnip greens | neutralizes free radicals, which may damage cells; may contribute to healthy immune function and maintenance of heart health |
* Examples are not an all-inclusive list. ** FDA approved health claim established for component. *** Preformed vitamin A is found in foods that come from animals. Provitamin A carotenoids are found in many darkly colored fruits and vegetables and are a major source of vitamin A for vegetarians. July 2006 |