What is Functional Nutrition?
Unleashing Your Body's Potential: Advantages of Functional Medicine for Personalized Nutrition
Functional nutrition is about finding the best way to eat for optimal health and performance. It is individualized because no universal diet meets every person’s needs. We have different genetics, different preferences, and different lifestyles. Functional nutrition offers the concepts, strategies, and tools to enhance and enable our performance in all the roles, habits, and routines of our daily life.
Food is medicine. For centuries, humans have relied on the food supply for energy, health, and connection. In the past, people had direct control of their food source through agriculture and farming. However, in the last few decades, our food source has changed and there has been a growing epidemic of chronic disease. Pesticides, preservatives, and fast food have contributed to the problem. Poor quality food can create disease. Functional nutrition developed from a deep concern to change the health of the population. Emerging science is confirming that food is a powerful influence on health.
There are 3 basic elements in foods:
Macronutrients: Proteins, fats and carbohydrates
Micronutrients: Vitamins and minerals
Phytonutrients: substances in plants that have a positive effect on health (antioxidants)
Macronutrients
Proteins can be found in every living thing on Earth. Protein is essential for muscle development and function, bone health, connective tissue strength, tissue repair and growth, blood oxygenation, and basic cell activity. All proteins are made up of amino acids that are considered the building blocks of life. Amino acids make up our DNA, hormones, and nearly all our muscles. Because our bodies do not store protein, we need to eat protein daily for proper functioning.
Protein sources can be animal or plant. Animal protein is in the form of meat, poultry, eggs, fish, shellfish, and dairy. Animal sources are considered “complete” because they contain all the amino acids your body needs to get from food (aka essential amino acids.) Plant proteins are considered “incomplete” because they contain low levels of some essential amino acids. High protein vegetables include dark leafy greens, asparagus, broccoli, brussel sprouts, and cauliflower. Foods like tofu and tempeh are also plant proteins. Beans and legumes are sources of both plant protein and carbohydrates. For vegetarians, combining beans and legumes with whole grains helps supply the body with all essential amino acids forming a complete protein. Nuts and seeds are both protein and fat. They contain other important vitamins and minerals like magnesium, zinc, selenium, and copper.
The Institute for Functional Medicine (IFM) recommend 20% to 30% of daily calories should come from protein with extra protein recommended for pregnant or nursing women, athletes, active individuals, the elderly, or those suffering from or recovering from an illness.
Carbohydrates are the main source of energy for your body. Some of the carbohydrates you eat are immediately used and the rest are stored in muscle or fat cells for later use. The important thing to remember is the source and quality of the carbohydrates you eat. Some are more nutrient dense than others. Good carbohydrates provide fiber, vitamins, minerals, and phytonutrients that help bodily functions of the kidneys, brain, muscle, and digestion. A doughnut is a carbohydrate but is not healthy for your body.
Good sources of carbohydrates include the following:
Vegetables including starchy and non-starchy
Fruits in limited amounts due to sugar content
Whole grains (unprocessed) that are high in fiber and help you feel full
Beans and legumes that contain vitamins and minerals like folate, potassium, iron and magnesium
Dairy products as long as you are able to digest these products, otherwise they are not necessary for a balanced diet.
Micronutrients
According to the World Health Organization, micronutrients are defined as:
“vitamins and minerals needed by the body in very small amounts. However, their impact on a body's health are critical, and deficiency in any of them can cause severe and even life-threatening conditions”.
Vitamins are fat soluble or water soluble. There are four essential fat-soluble vitamins: Vitamins A, D, E, and K. These vitamins require fat and bile for absorption in the body. They are stored in fat cells and the liver until they are needed. Because these vitamins can be stored and can accumulate, it is possible to take too much of a fat-soluble vitamin that can cause damage to the body. Water soluble vitamins are not stored and must be used by the body immediately. Excess water-soluble vitamins are excreted through urine making some large doses of these vitamins not only unnecessary but also a waste of money. Examples of water soluble vitamins are: Vitamin B1 (Thiamine), B2 (Riboflavin) ,B3 (Niacin) , B6 (Pyridoxine), B9 (Folate/Folic Acid), Biotin, and Pantothenic acid.
Phytonutrients
Also known as phytochemicals, phytonutrients are natural compounds found in all plant foods. They are responsible for the color and smell of fruits and vegetables. Phytonutrients provide plants with protection from pests and environmental stressor. In humans, these chemicals help with toxin elimination, hormone metabolism, and strengthening the immune system.
More than 25,000 phytonutrients are found in plant foods. The goal for functional nutrition is to target 1 to 2 of each color per day. The benefits of each color are as follows:
Red foods: anti-bacterial, anti-cancer, anti-inflammatory, blood vessel health (think red), brain health, cell production, heart health, and prostate health
Orange foods: anti-inflammatory, blood vessels, brain, cell protection, heart health, reproductive health
Yellow foods: anti-inflammatory, cell protection, digestion, eye health, heart health, immune health
Green foods: anti-cancer, anti-inflammatory, blood vessel health, bone health, brain health, cell protection, heart health, hormone health, metabolic health
Blue/purple/black foods: anti-inflammatory, blood vessel health, bone health, brain health, cell protection, digestive health, heart health, liver health
White/tan/brown foods: anti-cancer, anti-inflammatory, blood vessel health, bone health, brain health, cell protection, digestive health, heart health, immune health, metabolic health
How we can help you
Traditional one-size-fits-all dietary plans often fall short. Functional medicine takes a personalized approach to nutrition, considering your unique needs and goals. Here's how a functional medicine practitioner can unlock the full potential of food for your health:
Individualized Plan: Forget generic recommendations. Functional medicine practitioners tailor a plan based on your health history, genetics, lifestyle, and current health status. This ensures you get the exact nutrients your body needs to thrive.
Macronutrient Balance: We don't just tell you to "eat healthy." We help you achieve a balance of macronutrients – carbohydrates, protein, and fats – optimized for your specific needs. This balance is crucial for energy levels, weight management, and overall health.
Micronutrient Powerhouse: Functional medicine goes beyond basic calories. We ensure you're getting enough essential vitamins and minerals (micronutrients) to support your body's vital functions and prevent deficiencies.
Phytochemical Advantage: We delve deeper, incorporating the power of phytochemicals – plant-based compounds with a wealth of health benefits. These can provide antioxidant protection, reduce inflammation, and support various body systems.
By focusing on these key elements, we create a personalized nutritional roadmap that:
Targets the Root Cause: We address underlying issues that may be contributing to health concerns, not just managing symptoms.
Optimizes Your Health: The focus is on optimizing your overall well-being, promoting vitality and preventing future health problems.
Investing in a functional medicine approach to nutrition can be a game-changer for your health journey.
REFERENCES
Micronutrient Information Center. Linus Pauling Institute. http://lpi.oregonstate.edu/mic. Published October 21, 2016. Accessed January 12, 2017.
Sienkiewicz Sizer F, Whitney E. Nutrition Concepts & Controversies. 12th ed. Belmont, CA: Wadsworth Cengage Learning; 2011.
The World’s Healthiest Foods. The World’s Healthiest Foods. http://www.whfoods.com/index.php. Accessed March 3, 2017.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.
IFM.org
