O que são alimentos funcionais?
Autor: Josi Peres | Publicado: 2015-02-14T17:23:00-02:00





É de consenso que para
termos uma qualidade de vida devemos ter associado à saúde uma boa alimentação.
Já alguns anos, os alimentos funcionais vêm sendo inclusos nos cardápios de
pessoas que optaram por esses alimentos na busca de um corpo mais forte para
não adoecer com facilidade.


Os alimentos
funcionais, segundo a ANVISA (Agência Nacional de Vigilância Sanitária), são
“aqueles alimentos que produzem efeitos metabólicos ou fisiológicos através da
atuação de um nutriente ou não nutriente no crescimento, desenvolvimento,
manutenção e em outras funções normais do organismo humano”.


&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Os
alimentos funcionais são associados à prevenção de doenças crônicas
degenerativas, como câncer e diabetes, porém, não se pode afirmar que alimentos
curem essas doenças. Sendo assim, a dica é que esses alimentos entrem no
cardápio e possam ser consumidos de forma regular, para atingir os benefícios
oferecidos através deles.


&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; É
importante lembrar que quando esses alimentos são industrializados eles perdem
seus componentes funcionais, então, para garantir os benefícios dos alimentos é
recomendável o consumo da forma mais natural possível. Algumas pessoas preferem
o consumo de alguns nutrientes de forma industrializada através, por exemplo,
da compra de cápsulas de ômega3, óleo de coco... que é uma opção para quem não
gosta de consumir certos alimentos in natura.


&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; São
classificados como alimentos funcionais: aveia, centeio, cevada, farelo de
trigo, soja, tomate, uva, linhaça, brócolis, couve-flor, hortaliças (de
preferência com talos), leite fermentado... e muitos outros.


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Segue abaixo alguns
compostos funcionais investigados pela ciência*:



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Composto

  
Ação

  
Alimentos onde é encontrado

 

  
Isoflavonas

  
Ação
  estrogênica (reduz sintomas da menopausa) e anti-câncer

  
Soja e
  derivados

 

  
Proteínas
  de soja

  
Redução
  dos níveis de colesterol

  
Soja e
  derivados

 

  
Ácidos
  graxos ômega-3

  
Redução
  do LDL - colesterol; ação antiinflamatória; é indispensável para o
  desenvolvimento do cérebro e

da
  retina de recém nascidos

  
Peixes
  marinhos como sardinha, salmão, atum, anchova, arenque, etc

 

  
Ácido a
  - linolênico

  
Estimula
  o sistema imunológico e tem ação antiinflamatória

  
Óleos
  de linhaça, colza, soja; nozes e amêndoas

 

  
Catequinas

  
Reduzem
  a incidência de certos tipos de câncer, reduzem o colesterol e estimulam o
  sistema imunológico 

  
Chá
  verde, cerejas, amoras, framboesas, mirtilo, uva roxa, vinho tinto

 

  
Licopeno

  
Antioxidante,
  reduz níveis de colesterol e o risco de certos tipos de câncer, como de
  próstata

  
Tomate
  e derivados, goiaba vermelha, pimentão vermelho, melancia

 

  
Luteína
  e Zeaxantina

  
Antioxidantes;
  protegem contra degeneração macular

  
Folhas
  verdes (luteína). Pequi e milho (zeaxantina)

 

  
Indóis
  e Isotiocianatos

  
Indutores
  de enzimas protetoras contra o câncer, principalmente de mama

  
Couve
  flor, repolho, brócolis, couve de bruxelas, rabanete, mostarda

 

  
Flavonóides

  
Atividade
  anti-câncer, vasodilatadora, antiinflamatória e antioxidante

  
Soja,
  frutas cítricas, tomate, pimentão, alcachofra, cereja

 

  
Fibras
  solúveis e

insolúveis

  
Reduz
  risco de câncer de cólon, melhora o funcionamento intestinal. As solúveis
  podem ajudar no controle da glicemia e no tratamento da obesidade, pois dão
  maior saciedade.

  
Cereais
  integrais como aveia, centeio, cevada, farelo de trigo, etc; leguminosas como
  soja, feijão, ervilha, etc.; hortaliças com talos e frutas com casca

 

  
Prebióticos
  - frutooligossacarídeos, inulina

  
Ativam
  a microflora intestinal, favorecendo o bom funcionamento do intestino

  
Extraídos
  de vegetais como raiz de chicória e batata yacon

 

  
Sulfetos
  alílicos (alilsulfetos)

  
Reduzem
  colesterol, pressão sanguínea, melhoram o sistema imunológico e reduzem risco
  de câncer gástrico

  
Alho e
  cebola

 

  
Lignanas

  
Inibição
  de tumores hormônio-dependentes

  
Linhaça,
  noz moscada

 

  
Tanino

  
Antioxidante,
  anti-séptico, vaso-constritor

  
Maçã,
  sorgo, manjericão, manjerona, sálvia, uva, caju, soja

 

  
Estanóis
  e esteróis vegetais

  
Reduzem
  risco de doenças cardiovasculares

  
Extraídos
  de óleos vegetais como soja e de madeiras

 

  
Probióticos
  - Bífidobacterias e Lactobacilos

  
Favorecem
  as funções gastrointestinais, reduzindo o risco de constipação e câncer de
  cólon

  
Leites
  fermentados, Iogurtes e outros produtos lácteos fermentados

 

&nbsp;

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   UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
  <w:LsdException Locked="false" Priority="63" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
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   UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
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   UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
  <w:LsdException Locked="false" Priority="69" SemiHidden="false"
   UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
  <w:LsdException Locked="false" Priority="70" SemiHidden="false"
   UnhideWhenUsed="false" Name="Dark List Accent 6"/>
  <w:LsdException Locked="false" Priority="71" SemiHidden="false"
   UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
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   UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
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  <w:LsdException Locked="false" Priority="33" SemiHidden="false"
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<![endif]--><!--[if gte mso 10]>

 /* Style Definitions */
 table.MsoNormalTable
 {mso-style-name:"Tabela normal";
 mso-tstyle-rowband-size:0;
 mso-tstyle-colband-size:0;
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 mso-style-priority:99;
 mso-style-qformat:yes;
 mso-style-parent:"";
 mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
 mso-para-margin-top:0cm;
 mso-para-margin-right:0cm;
 mso-para-margin-bottom:10.0pt;
 mso-para-margin-left:0cm;
 line-height:115%;
 mso-pagination:widow-orphan;
 font-size:11.0pt;
 font-family:"Calibri","sans-serif";
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 mso-ascii-theme-font:minor-latin;
 mso-fareast-font-family:"Times New Roman";
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*Fonte da tabela: BVS (Ministério da Saúde)



Joselene Peres é adepta de uma vida saudável, gosta de ler, ouvir rock e escreve sobre saúde toda semana aqui no site Não Tão Longe, sendo que este é o seu texto de estreia

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