F.FOOD

FOOD:
Food is any substance that is consumed to provide the body with essential nutrients and
energy for growth, maintenance, and overall functioning. It typically consists of a
combination of macronutrients (carbohydrates, proteins, and fats) and micronutrients
(vitamins and minerals)
Food Group:
Food groups are categories of food that share similar nutritional properties and are
essential for a balanced diet. There are typically five main food groups:
1. Fruits: These are naturally sweet, nutrient-rich foods that provide vitamins (like
vitamin C), minerals, and fiber. Examples include apples, oranges, berries, and
bananas.
2. Vegetables: Vegetables are rich in vitamins, minerals, and fiber, and they are low
in calories. They come in various colors, each providing different nutrients.
Examples include spinach, carrots, broccoli, and bell peppers.
3. Proteins: This group includes foods that are rich in protein, which is essential for
building and repairing tissues in the body. Examples are meat, poultry, fish, eggs,
beans, lentils, nuts, and seeds.
4. Grains: Grains provide carbohydrates, which are the body's primary energy
source. They also contain fiber and other essential nutrients. Examples include
rice, bread, pasta, oats, and quinoa. Whole grains, like brown rice and whole
wheat, are generally healthier than refined grains.
5. Dairy: This group includes milk, cheese, yogurt, and other milk-based products.
These foods are rich in calcium, vitamin D, and protein, which are important for
bone health.
6. Fats and Oils: This includes healthy fats from sources like olive oil, nuts, seeds,
and avocados, though they are typically consumed in smaller amounts compared
to other food groups.
Functional foods:
They are the foods that provide health benefits beyond basic nutrition. In addition to
supplying essential nutrients like vitamins, minerals, and macronutrients (carbohydrates,
proteins, and fats), functional foods contain bioactive compounds that may help improve
health, reduce the risk of disease, or promote well-being.
Examples of Functional Foods:
 Probiotic foods (like yogurt with live cultures) that promote gut health.
 Fortified foods (like vitamin D-fortified milk) that provide extra nutrients.
 Omega-3-rich foods (like fatty fish or flaxseeds) that support heart health.
 Antioxidant-rich foods (like berries, pomegranates, or green tea) that help
protect cells from oxidative stress.
Key Characteristics of Functional Foods:
1. Nutrient-rich: They provide essential nutrients (like vitamins, minerals, fiber,

and antioxidants) in amounts higher than what is typically found in conventional
foods.
2. Health benefits: They are thought to offer specific physiological benefits or
reduce the risk of chronic diseases (e.g., heart disease, cancer, or diabetes).
3. Bioactive compounds: Many functional foods contain compounds like
antioxidants, phytochemicals, probiotics, omega-3 fatty acids, or fiber that
contribute to their health-promoting effects.
FUNCTIONAL FOODS FOUND IN PAKISTANI MARKET
In Pakistan, functional foods are those that provide health benefits beyond basic nutrition,
often supporting or enhancing specific aspects of health like immunity, digestion, heart
health, or bone strength. These foods can be naturally occurring or fortified with
additional nutrients. Here’s a list of some functional foods commonly found in the
Pakistani market:
Here are some of the fortified products commonly found in the Pakistani market:
1. Fortified Wheat Flour
 Nutrients Added: Iron, folic acid, vitamin A, and sometimes zinc.

 Purpose: To address iron deficiency anemia, improve overall micronutrient
intake, and help combat malnutrition. The government has made efforts to fortify
wheat flour in some regions as part of public health initiatives.
 Brands: Several local brands such as Shan, Bake Parlor, and Fauji Flour Mills
offer fortified wheat flour in the market.
2. Fortified Milk and Dairy Products
 Nutrients Added: Vitamin D, calcium, and sometimes vitamin A.

 Purpose: To improve bone health and prevent conditions like rickets and
osteomalacia, particularly in areas with limited sunlight.
 Brands: Brands such as Nestlé, Dairy Milk, Olper's, and Milk Pak offer fortified
milk and dairy products enriched with vitamin D and calcium.
3. Fortified Breakfast Cereals
 Nutrients Added: Vitamins (B vitamins, vitamin A), minerals (iron, calcium),

and sometimes fiber.
 Purpose: To provide a quick and easy way to boost micronutrient intake,
particularly in children and adults.
 Brands: International brands like Nestlé (Cornflakes), Kellogg's (Chocos, Special
K), and local options like Sufi Cornflakes.
4. Fortified Juices
 Nutrients Added: Vitamin C, calcium, and sometimes other vitamins and

minerals.
 Purpose: To improve immune function and support bone health.
 Brands: Pakola, Tang, and Nestlé offer fortified juices, especially vitamin C-
fortified juices.
5. Fortified Infant Formula
 Nutrients Added: Iron, DHA, and other essential vitamins and minerals.
 Purpose: To ensure proper growth and development in infants, especially in cases
where breastfeeding may not be possible or sufficient.
 Brands: Popular brands include Nestlé (Nan), S26, Similac, and Dumex.
6. Fortified Biscuits
 Nutrients Added: Iron, zinc, vitamins A and B complex.

 Purpose: To address common deficiencies, particularly in school-age children, in
a convenient snack form.
 Brands: Local brands like Peppy and Little Hearts offer fortified biscuits.
7. Fortified Water
 Nutrients Added: Calcium, magnesium, sometimes vitamin D.

 Purpose: To help meet the body’s mineral requirements in areas where water
sources may lack essential nutrients.
 Brands: Nestlé and other bottled water companies sometimes offer fortified
bottled water.
8. Fortified Energy Bars and Snacks
 Nutrients Added: Protein, vitamins, and minerals.

 Purpose: To provide a quick and easy source of energy along with additional
nutrients, often targeting busy urban populations, athletes, or children.
 Brands: Saffola, Nutri-Crunch, and Oreo offer fortified snack options.
Here are some of the Probiotic foods, Antioxidant-rich foods and Omega-3-rich foods
commonly found in the Pakistani market:
1. Honey (Especially Sidr Honey)
 Health Benefits: Honey is known for its antibacterial properties and is often used
to boost immunity, soothe sore throats, and improve digestion. Sidr honey, in
particular, is highly regarded for its medicinal properties.
 Common Usage: As a natural sweetener, in herbal teas, or consumed directly for
health benefits.
2. Yogurt (Dahi) and Probiotic Yogurt
 Health Benefits: Yogurt contains probiotics, which are beneficial bacteria that
support gut health and digestion. Probiotic yogurts (like those fortified with
Lactobacillus or Bifidobacterium) can help maintain a healthy balance of gut
flora, boost immunity, and improve digestive health.
 Common Usage: A staple in Pakistani households, served with meals, as a snack,
or in dishes like raita.
3. Flaxseeds (Alsi)
 Health Benefits: Rich in omega-3 fatty acids, fiber, and antioxidants, flaxseeds
are known to support heart health, regulate blood sugar levels, and improve
digestion.
 Common Usage: Ground flaxseeds are often added to smoothies, yogurts, or
sprinkled on cereals and salads.
4. Pomegranate (Anar)
 Health Benefits: Known for its high antioxidant content, pomegranate helps to
improve heart health, lower blood pressure, and reduce inflammation.
 Common Usage: Consumed as fresh fruit, juice, or in salads and desserts.
5. Ghee (Clarified Butter)
 Health Benefits: Traditionally used in many South Asian diets, ghee is rich in
healthy fats, particularly short-chain fatty acids, and is believed to support
digestion, provide energy, and promote skin health.
 Common Usage: Used for cooking, frying, and as a flavoring agent in various
dishes like biryani, paratha, and halwa.
6. Amla (Indian Gooseberry)
 Health Benefits: Amla is a powerhouse of vitamin C, antioxidants, and other

nutrients that boost immunity, support digestion, improve skin health, and
regulate blood sugar.
 Common Usage: Amla can be consumed fresh, as a juice, or in dried and
powdered forms. It’s also used in herbal remedies and traditional medicines.
7. Chia Seeds
 Health Benefits: Chia seeds are a rich source of omega-3 fatty acids, fiber,
antioxidants, and protein. They support digestive health, heart health, and weight
management.
 Common Usage: Added to smoothies, yogurt, or oatmeal, and can also be used in
baking.
8. Green Tea
 Health Benefits: Green tea is known for its high antioxidant content (especially
catechins), which can aid in weight management, improve heart health, and
enhance metabolism.
 Common Usage: Consumed as a beverage, both in traditional and modern forms
(ready-to-drink bottles or tea bags).
9. Dates (Khajoor)
 Health Benefits: Dates are high in fiber, potassium, magnesium, and

antioxidants. They are often used to improve digestion, boost energy, and enhance
heart health.
 Common Usage: Eaten raw or used in desserts, smoothies, or as a natural
sweetener.
10. Cinnamon Tea (Dalchini)
 Health Benefits: Cinnamon is known for its anti-inflammatory and antioxidant

properties, and it helps regulate blood sugar, improve heart health, and reduce
cholesterol levels.
 Common Usage: Used in tea, desserts, and savory dishes.
11. Pumpkin Seeds (Kaddu Ke Beej)
 Health Benefits: Rich in magnesium, zinc, and antioxidants, pumpkin seeds

support heart health, boost immunity, and improve prostate health in men.
 Common Usage: Eaten as a snack, added to salads, or incorporated into
smoothies.

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FOOD:

1. Nutrient-rich: They provide essential nutrients (like vitamins, minerals, fiber,

FUNCTIONAL FOODS FOUND IN PAKISTANI MARKET

1. Fortified Wheat Flour

 Nutrients Added: Iron, folic acid, vitamin A, and sometimes zinc.

2. Fortified Milk and Dairy Products

 Nutrients Added: Vitamin D, calcium, and sometimes vitamin A.

3. Fortified Breakfast Cereals

 Nutrients Added: Vitamins (B vitamins, vitamin A), minerals (iron, calcium),

 Nutrients Added: Vitamin C, calcium, and sometimes other vitamins and

5. Fortified Infant Formula

 Nutrients Added: Iron, zinc, vitamins A and B complex.

 Nutrients Added: Calcium, magnesium, sometimes vitamin D.

8. Fortified Energy Bars and Snacks

 Nutrients Added: Protein, vitamins, and minerals.

1. Honey (Especially Sidr Honey)

2. Yogurt (Dahi) and Probiotic Yogurt

5. Ghee (Clarified Butter)

 Health Benefits: Amla is a powerhouse of vitamin C, antioxidants, and other

 Health Benefits: Dates are high in fiber, potassium, magnesium, and

10. Cinnamon Tea (Dalchini)

 Health Benefits: Cinnamon is known for its anti-inflammatory and antioxidant

11. Pumpkin Seeds (Kaddu Ke Beej)

 Health Benefits: Rich in magnesium, zinc, and antioxidants, pumpkin seeds

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