When it comes to our diet, we try to pay attention to all sorts of aspects that we consider important: origin, organic quality and vitamins are just a few examples of many. One of the most important aspects that many people lose sight of or forget about in the flood of What you may not even know about from advertising promises is the bioactivity of foods and supplements.
The term "bioactivity" already gives a good indication of what this expression is about: biological activity. Now you might think that our body should be able to digest all foods well and certainly get nutrients from them, but that is not the case.
The bioactivity of a food or product determines how efficiently and actively our body can use and absorb the nutrients it ingests. Several factors play an important role in this, which we would like to discuss in more detail in this article.
What is bioactivity and why is it important?
" Bioactivity " defines the ability of nutrients and other substances in our food to induce specific biochemical and physiological responses in our body. Bioactive compounds in food can have a variety of effects in our body, including antioxidant, anti-inflammatory, immune-stimulating, antimicrobial, anti-cancer and cardioprotective effects.
These compounds can interfere with metabolism at the cellular and molecular level, triggering biochemical reactions that can have a positive impact on health and well-being. The bioactivity of a food or food supplement therefore plays a fundamental role in our diet, health and well-being. In this article, we will explore the importance of bioactivity in our daily diet, its effects on different aspects of health and highlight why it is important to include bioactive foods and supplements in our diet.
Our diet today has evolved from a pure energy source to a complex matrix of biologically active compounds. Bioactive substances are capable of doing just that - interacting with cellular and molecular processes in our body and having positive effects on our health that go beyond just providing energy.
So what exactly are these bioactive substances and how can they have a positive effect on our body?
Bioactive compounds and their effects
Bioactive compounds in food are chemical substances that occur naturally in food and can induce specific biochemical and physiological reactions in our bodies. They are often referred to as "functional compounds" because they go beyond simply providing energy and can have targeted positive effects and functions for our health.
These bioactive compounds include a variety of substance groups such as antioxidants, phytochemicals, fiber and omega-3 fatty acids. Such bioactive substances are mainly found in plant foods such as fruits, vegetables, whole grains, nuts, seeds and legumes, but can also be found in animal foods such as fish and seafood.
BE THE CHANGE sees the bioactivity and bioavailability of nutrients and foods as one of the most important aspects - our products are therefore tailored to human biochemistry and designed according to the principles of bioactivity and bioavailability. Bioactivity is one of our cornerstones , along with other important aspects.
Consequently, we would like to take a closer look at individual bioactive compounds.
antioxidants
Antioxidants are bioactive substances that can fight oxidative stress and reduce cell damage caused by free radicals. They play an important role in the prevention of chronic diseases such as heart disease, cancer and neurodegenerative disorders.
Foods rich in bioactive antioxidants include:
Berries : Berries such as blueberries, raspberries and blackberries are excellent sources of antioxidants. They contain a variety of phytochemicals such as anthocyanins, flavonoids and vitamin C.
Dark chocolate : Dark chocolate with a high cocoa content contains flavanols, which have strong antioxidant properties. The chocolate should have a cocoa content of at least 70%. Our regeneration shake, for example, contains valuable cocoa.
Green tea : Green tea is rich in catechins, a type of flavanols. These powerful antioxidants can help reduce oxidative stress and fight inflammation in the body.
phytochemicals
Phytochemicals are natural compounds found in plants that may have anti-inflammatory, antioxidant and anti-cancer properties. Flavonoids, carotenoids and polyphenols are examples of phytochemical compounds found in fruits, vegetables, herbs and spices that may provide a variety of health benefits due to their bioactivity.
Good sources of phytochemicals include the following foods:
Fruit: Berries (blueberries, raspberries), citrus fruits (oranges, grapefruits, lemons), apples, grapes, cherries and pomegranates contain a variety of phytochemicals such as anthocyanins, flavonoids and carotenoids. To benefit from these valuable phytochemicals, we have also developed our Protein Porridge in the “Berries” variety .
Vegetables: Green leafy vegetables (spinach, kale, chard), broccoli, carrots, tomatoes, peppers, garlic, onions and cruciferous vegetables (cauliflower, broccoli, cabbage) contain phytochemicals such as sulforaphane, lycopene, indoles and quercetin.
Spices and herbs: Turmeric, ginger, cinnamon, oregano, rosemary, basil and garlic contain a variety of phytochemicals such as curcumin, gingerol, rosmarinic acid and allicin. Our Curcuma Longa extract also contains valuable phytochemicals that are bioactive and highly bioavailable.
Whole grains : Whole grains such as oatmeal, brown rice, quinoa and whole grain bread contain phytochemicals such as lignans, phytosterols and phenolic acids. Our organic protein porridge in various varieties is a good source of fiber and phytochemicals.
fiber
Dietary fiber is a bioactive component of carbohydrates found in plant-based foods such as whole grains, legumes and vegetables. It promotes gut health, regulates blood sugar levels, supports satiety and contributes to weight control.
Whole grains: Oatmeal , whole grain bread, brown rice, quinoa, millet and barley are rich in fiber. Replacing refined grain products with whole grain alternatives is a good way to increase fiber consumption.
Vegetables : Broccoli, carrots, kale, spinach, celery, beets, artichokes and cauliflower are good sources of fiber.
Fruit : Berries (raspberries, blackberries, blueberries), apples, pears, oranges and avocados are rich in fiber.
omega-3 fatty acids
Omega-3 fatty acids are essential fatty acids found primarily in oily fish, flaxseeds, and walnuts. They play an important role in reducing inflammation, heart health, brain function, and maintaining a healthy immune system.
Omega-3 fatty acids are abundant in certain foods, especially marine fish and some plant sources:
Fatty fish : Salmon, mackerel, sardines, herring, tuna and trout are excellent sources of omega-3 fatty acids. Eating two to three servings of fatty fish per week can help increase omega-3 levels. Our Omega-3 capsules are also a good and bioactive option to ensure your omega-3 supply.
Flaxseeds : Whole flaxseeds and flaxseed oil are rich in omega-3 fatty acids. It is recommended to use flaxseeds ground or as flaxseed oil to improve the absorption of the fatty acids.
Chia seeds : Chia seeds are a good plant-based source of omega-3 fatty acids. The small, swelling seeds can be added to yogurt, smoothies or cereal.
Walnuts : Walnuts contain omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Eating a handful of walnuts a day can help increase omega-3 levels.
Optimization of bioactivity in nutrition
In order to benefit from the advantages of bioactive compounds, we can also change our diet in the long term. We would like to show you what this can look like in concrete terms and how to achieve a bioactive diet:
diversity
A varied diet with a variety of fruits, vegetables, whole grains, nuts, seeds and legumes allows us to consume a wide range of bioactive compounds and benefit from their different health benefits.
Fresh and natural foods
In general, it is advisable to eat fresh, unprocessed foods, as these generally contain higher amounts of bioactive compounds than processed foods. By eating fresh products, we can ensure that we incorporate an optimal amount of bioactivity into our diet.
gentle preparation methods
The way we prepare our food can affect bioactivity. Gentle preparation methods such as steaming, grilling or gently frying can help to minimize the loss of bioactive compounds. When it comes to supplements and dietary supplements, you should only use suppliers who pay attention to bioactivity and bioavailability.
combination of foods
Combining certain foods can increase bioactivity. For example, consuming foods rich in vitamin C (e.g. citrus fruits) and iron (e.g. dark leafy vegetables) at the same time can improve iron absorption.
Challenges and Future Research
The study of bioactivity in nutrition is a complex and constantly evolving field. Scientifically, we are only at the beginning of this exciting chapter that will reveal so many more things to come.
There is still much to be discovered, including the precise mechanisms by which bioactive compounds affect our health. If future research continues to focus on exploring the optimal intake, processing and storage of bioactive compounds in foods, we can harness their health benefits even more effectively in the future.
BE THE CHANGE is proud to be an active part of this progress and change in the food industry and to make an important contribution to a healthy and sustainable future.
Sources
- Ahtesham Hussain, Shambhunath Bose, Jing-Hua Wang, Mukesh Kumar Yadav, Girish B. Mahajan, Hojun Kim: Fermentation, a feasible strategy for enhancing bioactivity of herbal medicines, Food Research International, Volume 81, 2016, Pages 1-16.
- Rui Hai Liu, Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals, The American Journal of Clinical Nutrition, Volume 78, Issue 3, September 2003, Pages 517S–520S.
- Osorio-Tobón JF, Carvalho PI, Barbero GF, Nogueira GC, Rostagno MA, de Almeida Meireles MA (2016) Fast analysis of curcuminoids from turmeric (Curcuma longa L.) by high-performance liquid chromatography using a fused-core column. Food Chem 200:167–174.
- Akter J, Hossain MA, Takara K, Islam MZ, Hou DX (2019) Antioxidant activity of different species and varieties of turmeric (Curcuma spp): isolation of active compounds. Comp Biochem Physiol C Toxicol Pharmacol 215:9–17.
- Gentile C. Biological Activities of Plant Food Components: Implications in Human Health. Foods. 2021 Feb 19;10(2):456. doi: 10.3390/foods10020456. PMID: 33669658; PMCID: PMC7922861.