By: Dejan Tanasković – Writer
Fact checked by Emma Vince
Functional foods are rapidly changing the way we approach health—bridging the gap between nutrition and wellness by offering targeted benefits for the body and mind.
To understand this rising trend, DeliveryRank reached out to experts in the field to answer key questions about how these products work, why they matter, and where the future of functional nutrition is headed.
Integrating Functional Ingredients Into Everyday Foods
Lynne Wadsworth, a Certified Holistic Health Practitioner, explains how holistic health and wellness are integrating functional ingredients into everyday foods to support optimal well-being.
“As a holistic health practitioner, Holistic Health & Wellness, LLC integrates functional ingredients into everyday foods by focusing on natural, nutrient-dense whole foods that provide targeted health benefits. Below are some tips on how they do this:
- Enhancing Everyday Meals with Functional Ingredients
Smoothies & Beverages: Adding adaptogens like ashwagandha for stress relief, collagen for skin and joint health, or maca for hormonal balance.
Breakfast Options: Incorporating chia seeds, flaxseeds, or hemp hearts in oatmeal or yogurt for omega-3s and fiber.
Soups & Broths: Boosting with medicinal mushrooms (e.g., reishi, lion’s mane) for immune and cognitive support.
Salads & Dressings: Using turmeric, ginger, and apple cider vinegar to aid digestion and reduce inflammation.
Baking & Snacks: Swapping refined sugars for natural alternatives like raw honey or monk fruit and adding fiber-rich ingredients like psyllium husk.
- Tailoring Ingredients to Individual Needs
For Hormonal Balance: Flaxseeds (phytoestrogens), maca root, and evening primrose oil.
For Gut Health: Fermented foods like kimchi, sauerkraut, and prebiotic-rich foods like garlic and onions.
For Energy & Vitality: B-complex-rich foods such as leafy greens, bee pollen, and spirulina.
For Stress & Sleep Support: Magnesium-rich foods (pumpkin seeds, dark chocolate), chamomile, and valerian root.
- Encouraging Mindful Consumption
A holistic approach isn’t just about ingredients—it’s also about how food is consumed. As a result, I encourage my clients to:
- Eat slowly and mindfully.
- Listen to their body’s hunger and fullness cues.
- Choose organic and minimally processed foods when possible.
By integrating these functional ingredients into daily routines in a simple, practical, and delicious way, Holistic Health & Wellness, LLC helps support overall well-being without drastic dietary overhauls.
Here are a few recipe ideas for integrating these foods into meals and snacks:
BREAKFAST IDEAS
Hormone-Balancing Chia Pudding
✔ 2 tbsp chia seeds
✔ 1 cup unsweetened almond milk
✔ ½ tsp cinnamon (blood sugar balance)
✔ 1 tsp maca powder (hormone support)
✔ 1 tsp raw honey (natural energy)
✔ Top with berries and hemp seeds
Mix and refrigerate overnight for a delicious, hormone-friendly breakfast.
Green Glow Smoothie (for energy & stress support)
✔ 1 cup spinach (magnesium + B vitamins)
✔ ½ frozen banana (natural sweetness + potassium)
✔ ½ avocado (healthy fats for brain + skin)
✔ 1 tbsp flaxseeds (omega-3s + fiber)
✔ 1 scoop collagen powder (skin & joint support)
✔ 1 tsp matcha or maca (natural energy boost)
✔ 1 cup coconut water or almond milk
Blend and enjoy a nourishing, anti-inflammatory start to your day.
LUNCH IDEAS
Gut-Healing Miso & Mushroom Soup
✔ 2 cups bone broth (collagen + gut health)
✔ 1 tbsp miso paste (probiotics)
✔ ½ cup shiitake mushrooms (immune-boosting)
✔ 1 tsp grated ginger (digestion support)
✔ ½ tsp turmeric (anti-inflammatory)
✔ 1 handful of spinach (iron + folate)
Simmer and serve for a comforting, gut-friendly meal.
Hormone-Support Quinoa Power Bowl
✔ ½ cup cooked quinoa (protein + fiber)
✔ ½ cup roasted sweet potatoes (blood sugar balance)
✔ ¼ cup chickpeas (plant-based protein)
✔ ½ avocado (healthy fats)
✔ 1 tbsp pumpkin seeds (zinc for hormone health)
✔ Lemon-tahini dressing (healthy fats + detox support)
Mix everything together for a satisfying, nutrient-dense lunch.
DINNER IDEAS
Omega-3 Salmon with Turmeric Roasted Veggies
✔ 4 oz wild-caught salmon (brain + heart health)
✔ 1 tbsp olive oil (healthy fats)
✔ 1 tsp turmeric & black pepper (anti-inflammatory)
✔ Roasted Brussels sprouts & carrots (fiber + antioxidants)
Bake at 375°F for 20 minutes. Serve with a squeeze of lemon.
Zucchini Noodles with Garlic & Hemp Pesto
✔ 2 cups spiralized zucchini (low-carb, nutrient-dense)
✔ ¼ cup hemp seeds (omega-3s + protein)
✔ 1 tbsp nutritional yeast (B vitamins)
✔ 1 tbsp olive oil (healthy fats)
✔ 1 garlic clove (immune support)
✔ Squeeze of lemon
Blend pesto ingredients, toss with zucchini noodles, and enjoy!
SNACK & DESSERT IDEAS
Golden Milk Latte (Anti-Inflammatory & Relaxing)
✔ 1 cup almond or coconut milk
✔ ½ tsp turmeric + pinch of black pepper
✔ ½ tsp cinnamon (blood sugar balance)
✔ 1 tsp raw honey (optional)
✔ ½ tsp ashwagandha powder (stress support)
Warm and whisk together for a cozy, calming drink.
Superfood Energy Bites
✔ ½ cup almond butter
✔ ¼ cup ground flaxseeds (fiber + omega-3s)
✔ ¼ cup cacao nibs (antioxidants)
✔ 2 tbsp chia seeds (hormone balance)
✔ 1 tbsp maca powder (energy)
✔ 1 tbsp honey (natural sweetness)
Mix, roll into balls, and refrigerate for an easy, grab-and-go snack.
As you can see, these meals are packed with functional ingredients that support hormones, gut health, energy, and overall well-being.
To read the full article from experts in the field, co here: https://www.deliveryrank.com/blog/functional-foods-experts
Looking for a help and support with the foods you choose? Let’s chat. Book a 20-minute consultation call with me and let’s get healthier.
