If you are concerned about aging and preventing disease, you can include functional foods rich in antioxidants such as bright, deeply-colored vegetables and fruits in your diet.

If a family member has heart disease or hypertension, including functional foods like salmon, halibut and tuna in the family meal might help minimize their chance of a serious event related to these diseases.

If your kids seem to get one cold after another, you'll want to make sure they eat plenty of immune-building functional foods such as vitamin C-rich juices, citrus fruits and yogurt with probiotics.

Nuts, particularly walnuts and almondshelp reduce total cholesterol, LDL cholesterol and triglycerides, leading to a reduced risk of heart disease.

Omega-3 fatty acids are most commonly found in cold-water fish like salmon, halibut and tuna. They are rich in omega-3 fatty acids, help reduce cholesterol and triglycerides, and can help lower blood pressure, all factors that reduce risk of heart disease. Eating fish at least once a week is associated with a reduced risk of cardiac arrest, as well as overall mortality.

Tea, black and green contains polyphenols which are believed to be protective against heart attacks and certain cancers. Research has shown that as little as 1-1.5 cups/day provides benefits.

Phytochemicals are the thousands of plant compounds found in fruits and vegetables that are associated with decreased risk of chronic diseases, especially heart disease and cancer. Phytochemicals are found in cruciferous vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower as well as carrots, strawberries, spinach, parsley, carrots, citrus fruit, berries, cucumbers, cruciferous vegetables, peppers, squash, yams, tomatoes, eggplant and garlic.

Antioxidants are anti-disease and anti-aging nutrients that work by destroying "free radicals", which can cause a variety of diseases, including cancer, heart disease and arthritis. The most common antioxidants include vitamins A, C, E and beta carotene, which can be found in a wide array of foods, especially fruits and vegetables. Research shows that a combination of antioxidants such as those found in food, rather than a single antioxidant (found in supplements), provide a more complete defense against free radicals.

Sphingomyelin, bioactive peptides, whey and lactoferrin are components in milk being studied for their cancer-fighting and immune-boosting properties.

Probiotics are the beneficial bacteria found in cultured dairy products such as yogurt and acidophilus milk. They may be protective in a number of ways: these "friendly" bacteria help keep the digestive tract healthy, minimize constipation problems, relieve diarrhea and minimize symptoms of lactose intolerance. Preliminary studies also show that they may also strengthen the immune system and reduce risk for certain cancers.

Soluble fiber is found in oatmeal, legumes, fruits and vegetables and may be effective in lowering blood cholesterol levels by binding with cholesterol in the gut and preventing its absorption. Food high in soluble fiber includes oat bran, oatmeal, beans, peas, lentils, barley, citrus fruits, strawberries and apple pulp.

Insoluble fiber may protect against colon cancer by aiding in normal bowel function. Food high in insoluble fiber includes whole-wheat breads, wheat cereals, wheat bran, rye; cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.
Adults under age 50 need a daily intake of 38 grams of fiber for men and 25 grams for women. Over age 50 the recommendations are 30 grams for men and 21 grams for women.