The daily intake of a balanced diet can help prevent multiple diseases , while helping the body to combat certain health conditions.
Likewise, there is a group of foods whose nutritional value is essential for the correct development and growth of the human being, thus forming foods being one of the most important groups within the diet during gestation.
For these reasons, in the following article we will describe what formative foods are about and what they are , so that you can learn to identify them and start consuming them.
What are formative foods?
Forming foods are a type of food that mostly contain a high protein index , in addition to being rich in nutrients, vitamins and minerals that favor the formation, development, operation and maintenance of teeth , organs, muscles, cells and tissues. .
In this sense, the forming foods, like the protective foods , have the function of maintaining the health of all the body systems , at the same time that they help to regenerate tissues and benefit the correct development of children.
Note: Studies carried out by the Venezuelan Archives of Child Care and Pediatrics (1) , show that there is a close relationship between diets low in formative foods and the presence of various types of kidney diseases in children .
What are the forming foods?
The consumption of a correct diet based on foods rich in vitamins , minerals, proteins , carbohydrates and plenty of water can help the body to stay healthy.
That is why we present a detailed list of formative foods below , so that you can begin to include them in your diet regularly:
1. Dairy
The main component of dairy products are calcium , phosphorus and magnesium , these 3 minerals together with the protein load that this food group has, strengthen the bone system (2) . In addition to belonging to the group of regulatory foods , they have an important role in nerve and muscle functions . They stand out among them:
- Milk.
- Cheese.
- yogurt .
2. Meats
The commonly known source of protein is meat and it is one of the most important building blocks in the human diet. They also belong to the group of energy foods , which is why they provide significant amounts of fat for the proper functioning of the body.
The main reason for this is that within proper nutrition, meat is a food rich in iron that favors the development, growth, and strengthening of the different structures that make up the human body (3) . Among the most consumed meats are:
To highlight: Currently, the vegan or vegetarian diet has become popular in multiple societies, which is why the consumption of meat and animal derivatives is limited . However, these nutrients can be replaced by protein-rich food or vegetable supplements .
3 eggs
Eggs are known for their high amount of high-quality protein , amino acids, vitamins and minerals that favor the formation of the gestating fetus, coupled with the benefit that they provide energy and strengthen bone health .
You should know: Eggs belong to the group of building foods , that is, they have the function of regenerating those parts of the body that have been affected by diseases or the passage of age.
4. Cereals
Cereals are rich in fiber, carbohydrates, proteins and substances that directly benefit people’s nutrition. In addition, cereals have a good content of calcium, iron, B vitamins and are low in fat . Among them are:
5. Legumes
Legumes are within the group of formative foods, due to their great contribution of proteins of vegetable origin , being also considered as a food rich in essential amino acids.
In the same way, they provide energy, fiber and folic acid , which are important substances in the diet during pregnancy . Among the legumes that stand out the most are:
- Beans or beans.
- Vetch.
- Black bean.
- Garbanzo beans.
Note: Legumes are the main substitute for meat, used in vegan diets thanks to their high protein value.
6. Nuts
Nuts, beyond being a nutritious snack or snack, are foods with great nutritional value that can help prevent degeneration of the central nervous system and brain , help improve cognitive functions and are the ideal ally to lose weight. Some of the most consumed are:
- Peanut
- almonds .
- pistachios .
- nuts .
To highlight: Nuts provide a small amount of water, however they are rich in protein, fiber, energy and do not contain cholesterol .
Key Findings
- The forming foods are all those that stand out for their great contribution of proteins and essential amino acids.
- The function of training foods is to benefit the development of cells , tissues, organs and other structures of the human body.
- Meats , oily fish, dairy products and legumes stand out among the foods considered a source of protein.
- It should be taken into account that all food must be complemented with abundant water intake .
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.