Many functional foods can be found in your grocery store… and you may even have some of them in your refrigerator and pantry! Remember that to reap the benefits of functional foods they need to be consumed in appropriate amounts. Your health care provider can help you establish realistic and maintainable goals for both foods and activity to help you achieve your goals.


Almonds
May lower LDL and total cholesterol
May reduce risk of heart disease
Monounsaturated fatty acids, protein, fiber, vitamin E, magnesium
Blueberries
May reduce risk of cancer
May improve vision problems
May prevent urinary tract infection
Antioxidants such as anthocyanin, fiber
Broccoli
May lower LDL cholesterol
May reduce risk of cancer
May maintain healthy immune system
Vitamins A, K, C, E; beta-carotene, potassium, folate, fiber, sulforaphane, glucosinolates
Cheese
May decrease risk of certain cancers
Calcium, vitamins A, D; protein, riboflavin, phosphorus, conjugated linoleic acid (CLA)
Chocolate, Dark
May decrease risk of heart disease
Flavonoids, potassium, iron, phosphorus, monounsaturated fatty acids, and stearic acid
Cranberries
May improve urinary tract health
May reduce risk of acute and recurrent urinary tract infection
May reduce risk of heart disease
Fructose and proanthocyanidins
Flax Seed
May reduce risk of heart disease
May decrease high blood pressure
May reduce osteoporosis risk
May decrease total cholesterol and LDL
Omega-3 fatty acids, vitamin E, fiber, beta-carotene, magnesium, potassium, lignans
Garlic
May reduce risk of cancer
May lower total cholesterol levels
May lower blood pressure
May protect against common cold
Antioxidants, potassium, phosphorus
Grapes and Grape Juice
(Red and Purple)
May reduce risk of heart disease
May inhibit tumor growth
May prevent cell damage
Phytonutrients, polyphenols, vitamin C
Milk
May reduce risk of osteoporosis
May decrease colon cancer risk
May reduce high blood pressure
Calcium, vitamins A, D; protein, riboflavin, phosphorus, potassium
Oatmeal
May reduce total and LDL cholesterol levels
Beta-glucan (soluble fiber), protein, B-vitamins
Salmon
May improve mental and visual function
May reduce risk of heart disease
Omega-3 fatty acids, protein, potassium, vitamins D, E; phosphorus
Soy
May reduce risk of heart disease
May decrease risk of certain cancers in some people
May lower LDL cholesterol
May ease menopausal symptoms
Omega-3 fatty acids, protein, potassium, vitamins D, E; phosphorus
Tea
Black: May decrease heart disease risk
May reduce risk of some cancers
Green: May reduce risk for heart disease
May boost immune system
Vitamin C, tannins, catechins, flavonoids, theaflavin-3’-monogallate (TF-2) Polyphenols
Tomatoes
May reduce risk of prostate cancer
May decrease heart attack risk
Lycopene (an antioxidant), vitamins A, C; potassium, beta-carotene, phosphorus
Whey Protein
May reduce the risk of cancer
May strengthen immune system
May improve exercise performance
May increase muscle mass on resistance training program
Lactoferrin, lactoperoxidase, alpha-lactalbumin, sphingomyelin and calcium
Wine, Red
May reduce heart disease risk
May decrease risk of some cancers
May reduce LDL cholesterol
May raise HDL cholesterol
Flavonoids, phenols (an antioxidant), resveratrol
Yogurt, cultured dairy products
Some strains may improve intestinal health
May reduce risk of some cancers
May reduce cholesterol in some groups
Calcium, vitamins A, D; protein, riboflavin, phosphorus, probiotics


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