According to the International Food Information Council, functional foods are "foods that provides health benefits beyond basic nutrition". In order for functional foods to provide health benefits, they should be consumed as part of a varied diet on a regular basis. Functional foods include whole foods such as fruit and vegetables, fish and olive oil; and modified foods such as fortified breakfast cereal and fortified margarine. Among all functional foods that have been researched, a few might provide health benefits especially to women as they have higher risk of urinary tract infection and coronary heart disease after menopause.

1. Plant Sterols and stanols
There are very strong evidences that plant sterol and stanol which are naturally found in nuts, vegetable oils and corn, can lower bad cholesterol level (LDL - cholesterol) in our blood which consequently lower the risk of coronary heart disease. However, our daily intake level of plant sterol and stanol from these foods cannot achieve a cholesterol lowering effect. Therefore in order to reduce LDL levels effectively by approximately 10%, the National Heart Foundation of Australia suggests that one should consume 2 to 3g of plant sterol or stanol from sterol-enriched margarine which is about 2-3 tablespoons of such margarine daily.

2. Psyllium
Psyllium has a similar cholesterol lowering effect of oatmeal. Soluble fiber in psyllium seed husk, when included as part of a low saturated fat and cholesterol diet, may also reduce the risk of coronary heart disease by lowering blood cholesterol levels. An intake of 10.2 g of psyllium seed husk which provide 7g of soluble fiber everyday can significant reduce bad cholesterol by 9% and total cholesterol by 5%.

3. Tree nuts
Tree nuts including walnuts, almonds, hazelnuts, and macadamia nuts, etc. contains monounsaturated fats and vitamin E which help lower bad cholesterol and prevent artery blockage respectively. It is recommended to have 1 - 2 ounces of nuts everyday to reduce the risk of coronary heart disease. Since nuts are high in fat, people should consume nuts in moderation, and choose unsalted nuts as over consumption of salt which might lead to high blood pressure.

4. Cranberry Juice
Moderate strength evidence shows that a polyphenol called proanthocyanidins in cranberry juice can reduce urinary tract infections and prevent its reoccurrence. Recent studies suggest that proanthocyanidins block Escherichia coli bacteria from sticking to the urinary tract walls reducing infection. Drinking 300 ml of cranberry juice everyday might have the protective effect. However since cranberry juice is high in calories and oxalate, diabetic, overweight and people who has kidney stones should not consume cranberry juice excessively.