Plant -based foods are classified on the basis of their function in the body. In this classification, regulatory foods stand out , whose function is the contribution of necessary elements for the functioning of the organism.
In the following article, we give you the necessary information about regulatory foods and their usefulness for humans.
What are regulatory foods?
Regulatory foods are a type of food that have in their composition fibers, vitamins, minerals and other compounds, which are not produced in sufficient quantity by the body and which directly affect the functioning of the human body.
They provide fundamentally micro and macronutrients, and among their properties they have an antioxidant action as well as regulating metabolic processes.
Important: Its main function is to make the body work correctly ; They are also known as protective foods , this, because of the control they have in the organs of the body.
What are regulatory foods for?
In these foods, as in the food groups , builders , and energy , there are many chemical and nutritional properties that provide various benefits to the body. Here we mention the most prominent:
1. Boost the immune system
A characteristic of this type of food is its contribution of vitamins A, B complex, vitamin C and vitamin E (1) , which function as powerful antioxidants, thereby helping to strengthen the immune system.
Note: The color of regulatory foods identifies their potential for human health , just as red and orange identify foods rich in vitamin C and antioxidant compounds.
2. Keep the body hydrated
Another particularity of these fruits and vegetables is that they have a high percentage of water and their consumption guarantees the hydration of the human organism, especially fruits.
Fruits such as: strawberries, oranges, tangerines , pineapple , avocados, grapes , mango, lemon, papaya, banana, watermelon , among others, with a high water content can enter this group .
3. Regulate digestive functions
Regulatory foods have a significant amount of soluble and insoluble fibers, with a beneficial result on digestive activity. Soluble fibers have the positive effect of sticking to fats and cholesterol in food, thereby preventing their absorption.
To highlight: The effect of insoluble fibers is mainly to give shape, volume and consistency to the excrements, so that they are easily expelled, avoiding constipation, allowing the proper functioning of the intestines.
4. Strengthen the bone, muscle and visual system
Thanks to its high percentage of vitamins such as A, C and K, added to minerals such as calcium, magnesium, manganese and phosphorus, in addition to the contribution of cofactors for collagen synthesis, regulating foods strengthen the musculoskeletal (2) and visual (3) system functions .
5. Stimulate nutrient absorption
Certain vitamins and minerals are necessary for the body to absorb other nutrients. Regulatory foods provide, for example, ascorbic acid or vitamin C that helps in the absorption of iron.
Note: Vitamin D favors calcium fixation and fruits such as pineapple contain an enzyme that helps digestion and absorption of different nutrients.
6. Promote mental health and mood
Serotonin and other neurotransmitters are responsible for the balance of the central nervous system. Vitamin C, B6, B12 and minerals such as magnesium and zinc regulate mood through various mechanisms that are essential in the synthesis of serotonin, a hormone that promotes mental health. (4)
7. Improve skin and hair health
Nuts such as hazelnuts or walnuts contain a type of B vitamin called biotin (5) . This vitamin is involved in hair growth and nail strengthening.
To highlight: Also the antioxidants contained in the regulating foods, prevent the oxidative stress of the cells caused by free radicals, retarding the aging of the skin cells.
What are regulatory foods?
The main regulatory foods are found especially in the plant kingdom . We mention below its main sources:
1. Fruits
Among the regulatory foods are fruits such as oranges, tangerines, lemons, watermelons, pineapples or strawberries among others, they provide a large amount of vitamins, mainly vitamin C and water. They are suitable for athletes and in general should be included in the diet.
2. Vegetables and vegetables
Vegetables are another source of vitamins and minerals. They stand out in their contribution of beta-carotene and abundant fiber. In this group of regulatory foods we can find vegetables such as: lettuce, chard, raw carrots and spinach, as well as vegetables such as asparagus, beets, mushrooms, broccoli among others.
3. Seeds
Another regulatory food source is seeds such as chia, pumpkin, chickpeas, beans, poppy, corn, among others. Its main contribution is made up of omega 6 long-chain fatty acids.
Key Findings
- Regulatory foods provide the micro and macronutrients required by the human body.
- Its main source comes from the vegetable kingdom, such as fruits, vegetables, vegetables and seeds.
- They have antioxidant properties and enhance various functions of the body.
- They contribute to many metabolic processes in the body, guaranteeing its proper functioning.
- They are foods free of saturated fats, so their excess intake does not represent a danger to health.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.