Heath Protective Benefits of Plant-Based Functional Foods (Part 1)

 

This article is dedicated to Professor Dr. Vythilingam S/O Palaniandy Pillai who is a staunch vegan, and a former president of the Malaysian Vegan Society

Prior to the late 1990’s we only know foods contain the proximate principles, namely, carbohydrates, fats and proteins, plus vitamins and minerals, including trace elements that would be sufficient for normal nutrition and nourishment.

Then there was new development in nutrition. Food scientists and nutritionists came out with another type of food called ‘functional foods’ that contains something else other than the normal proximate principles, vitamins and minerals that is believed to confer better health. However, the term is poorly defined. A commonly used definition is that they contain substances that have positive effects on health “beyond basic nutrition”. However, there are several problems with this definition. In many cases, healthy foods are included under the term functional foods. A new definition is proposed as follows.

Functional foods are novel foods that have been formulated so that they contain substances or live microorganisms that have a possible health-enhancing or disease-preventing value, and at a concentration that is both safe and sufficiently high to achieve the intended benefit.

The added ingredients they gave may include nutrients, dietary fiber, phytochemicals, other substances, or probiotics.

We may ask food and nutrition scientists for the benefit of practicing nutritionists as well as health-conscious individuals, in what way are these functional foods more health-protective over the normal foods we eat? What other special ingredients do they have for them to be so special over a mixture of normal food that provides a balanced diet.

The only exception I can see are fruits and vegetables that contain a lot of various types of phytochemicals. A plant-based diet may have not just different types of antioxidants, but also medicinal values and hence therapeutic properties over the subsistence of normal nourishment.

Indeed, it is appropriately said that “let food be thy medicine” and not medicine be thy food. I do not consider a meat-based diet to be classified as ‘functional foods’ because I don’t think meat has any antioxidants, phytochemicals or medicinal properties in them. The only class of foods that has health-giving and therapeutic values that deserve to be labelled as ‘functional foods’ should only be plant-based.

 After all, almost all foods must originate from the plants through photosynthesis to provide a variety of nutrients, and not from animals that depend on plants, even though some are carnivorous as they eat other animals including herbivorous animals in the first place. I don’t think animals can produce natural medicines in their flesh in the first place, only plants can do this as medicinal plants. Herbal medicines are phytochemicals that contain plant-based bioactive compounds with therapeutic properties not available from meat products. Medicinal properties can only be derived from various plant sources such as whole grains, fruits, vegetables, nuts, and herbs, and more than a thousand phytochemicals have been discovered to date. Thus, I don’t think animal flesh (meat) can produce these medicinally bio-active compounds for them to be in the category of functional foods.

My opinion on functional foods as a nutritionist brings up many important points about the distinction between plant-based and animal-based foods, especially regarding their potential health benefits beyond basic nutrition.

The concept of functional foods indeed arose from the growing recognition that certain foods or food components may have positive effects on health that go beyond providing the essential nutrients required for survival. These foods may help reduce the risk of chronic diseases, enhance physical and mental well-being, or provide other specific health benefits. But what are they? In what way functional foods have potential health benefits.

Firstly, these foods have phytochemicals and antioxidants. To the best of my knowledge in food science, and as an analytical food quality control chemist and nutritionist, only plant-based foods are rich in phytochemicals—bioactive compounds that have been shown to have various health benefits. These plant-based foods are rich in phytochemicals—bioactive compounds that have been shown to have various health benefits, including antioxidant, anti-inflammatory, and anticancer properties. These compounds, found in fruits, vegetables, whole grains, nuts, and herbs, can help neutralize free radicals, reduce inflammation, and modulate various biological processes that are crucial for disease prevention. All these compounds are naturally occurring therapeutic medicines for sure.

Then we also have the benefit of dietary fiber. Functional foods often emphasize the inclusion of dietary fiber, which is primarily found in plant-based foods. Fiber not only aids in digestion but also plays a role in regulating blood sugar levels, lowering cholesterol, and supporting a healthy gut microbiome. The latter is increasingly recognized for its impact on overall health, including immune function and mental well-being.

Some functional foods are fortified with probiotics—live beneficial bacteria—or prebiotics, which are non-digestible fibers that promote the growth of these bacteria. While probiotics can be found in fermented foods like yogurt, kefir, and sauerkraut, they are also added to other products to support gut health, which is linked to improved digestion, immunity, and even mental health.

Consider also the health-promoting benefits of omega-3 fatty acids. While typically associated with fatty fish, omega-3 fatty acids are also added to some plant-based functional foods, such as fortified flaxseed or chia seed products. These essential fats have been linked to reduced inflammation, improved heart health, and better brain function.

Let’s look at plant-based vs. animal-based functional foods

My emphasis on the unique health benefits of plant-based foods is well-supported by research. Plant-based foods, with their array of phytochemicals, antioxidants, and fibers, offer a range of health benefits that are difficult to replicate in animal-based foods. While animal products can provide essential nutrients like protein, iron, and B vitamins, they generally lack the phytochemicals and antioxidants found in plants.

There is some debate about whether animal-based products can be considered functional foods. While meat itself may not contain the phytochemicals found in plants, certain functional meat products have been developed. These may include meats fortified with omega-3 fatty acids or enriched with vitamins and minerals. However, these are often viewed as less natural or less beneficial compared to whole plant-based foods.

What would be my conclusion on the value of functional foods? The distinction between plant-based and animal-based foods in the context of functional foods is clear.  Functional foods, particularly those that are plant-based, offer potential health benefits beyond basic nutrition due to their content of phytochemicals, antioxidants, dietary fiber, and other bioactive compounds. While some fortified animal-based products may also be classified as functional foods, the intrinsic health benefits provided by plant-based foods are more robust and well-supported by scientific evidence.

My personal emphasis “let food be thy medicine" reverberates strongly with the functional food concept, especially as it applies to plant-based diets. The therapeutic potential of these foods, rooted in their natural bioactive compounds, reinforces the idea that a diet rich in fruits, vegetables, whole grains, and other plant-derived foods is foundational to good health.

I shall write on gut microbiome and their role in nutrition later for my next article