Discover the food that really helps you to look after yourself and get going!

Functional foods are those with nutritional properties that are beneficial for your health, such as those that help prevent disease. They can be either natural or fortified foods.

Would you like to know which ones are best and why?

1. Fortified milk. They usually have calcium, linoleic acid or omega 3, or vitamins A and D.
   The added calcium helps strengthen bones and prevent osteoporosis, the vitamins help set the calcium and strengthen tissues and the healthy fats help improve your cardiovascular health.
2. Tomatoes. They contain lycopene, an antioxidant that protects the heart and helps prevent prostate cancer in men.
3. Red fruit. They are rich in phytonutrients (flavonoids and carotenoids), they protect blood vessels and help reduce cholesterol levels. Some, like blueberries, help prevent urine infections.
4. Broccoli. It contains gluconates which help the digestive system cells, thus preventing colon or stomach cancer.
5. Grapes. Rich in polyphenols and resveratrol, they lower the risk of heart disease.
6. Oily fish or nuts. They contain omega 3 acids which are polyunsaturated and essential fats. In other words, we are unable to synthesise them so we must obtain them from our diet. They are anti-inflammatory and anti-thrombotic fats which help improve blood circulation and reduce the risk of cardiovascular disease.
7. Vegetables like onions, artichokes, leeks or asparagus are prebiotic foods containing complex carbohydrates that we unable to digest. They stimulate the immune system, activate bacteria beneficial to intestinal flora and help reduce digestive disorders.
8. Soy. It is rich in plant-based proteins and isoflavones which help control cholesterol levels and triglycerides. It is also a source of calcium, and helps prevent bone decalcification.
9. Dairy products containing probiotics help protect our defences and the digestive tract. Moreover, if they are low fat, fat is removed and help you keep the proper weight.
10. Tea, black, red or green, contains amino acids and polyphenols which are antioxidants and prevent the appearance of certain types of cancer.

Add these elements to a varied and complete diet and you will see how they keep you in shape inside and out.