REGULATORY FOODS: FUNCTION, BENEFITS AND EXAMPLES - NUTRITION - 2024

The regulatory foods are those naturally occurring foods whose main function is to regulate and maintain the proper functioning of the human body. Most regulating foods are of plant origin, that is, fruits, vegetables, cereals and vegetables that provide essential vitamins and minerals for a healthy body. However, many foods of animal origin are also included in this group.

When ingesting these foods, the body absorbs the necessary nutrients from them and introduces them to its system through different mechanisms, also providing water and fiber, essential for its proper functioning.

This class of foods are the most recommended in diets or naturopathic eating plans and by those who consider that in nature there are all the tools to have a healthy body.

Role of regulatory foods

Regulatory foods act directly in the control of very important organ functions, which is why they are also known as protective foods.

They belong to one of the many classifications that foods have according to their composition, function or origin. Within this classification are also construction foods (repairing or plastic) and energy foods.

The intake of the regulating foods ensures the balance of the body, preparing it to obtain all the benefits of the other two food groups.

Regulatory foods have as their main function to regulate metabolism and to supply the vitamin deficiencies that the body needs and that many times it is not able to produce on its own in the required quantities.

Depending on the deficiencies that the body has, these can be easily supplied by increasing and / or decreasing the intake of regulating foods, being able to reach a balance without the need to resort to drugs or chemicals.

Benefits

Being essential in the regulation of metabolism, regulatory foods provide the following benefits:

* They favor vision.

* Strengthen tissues.

* Collaborate in the health of the skin.

* Strengthen bones and teeth.

* They allow the good digestion of food.

* They prevent constipation.

* They are involved in the formation of hormones and blood cells.

* They collaborate with the correct formation of the genetic material and the chemical substances of the nervous system.

The intake of regulatory foods is also essential for the proper development of the fetus during pregnancy and promotes a better quality of life during old age.

As its consumption results in the good appearance of the skin, hair and nails and because it has a balancing function, the person looks and feels more vital, healthy and in a better mood.

Vitamin intake and examples of regulatory foods

These foods mainly provide vitamins and minerals that help the proper functioning of the organs of the human body, such as:

1- Vitamin A - retinol

Important for the development of healthy bones and firm skin. It also helps with good vision and is involved in good reproductive function.

It is found in carrots, eggs and in beef liver, cod liver oil and fish in general.

Also in milk, butter, cheeses, and all green vegetables like spinach, chard, watercress, broccoli, cabbage, and asparagus.

2- Vitamin B - beta carotene

It is involved in the regulation of almost all the systems of the human body: nervous, digestive, circulatory and immune.

Vitamin B3 (Niacin) intervenes in the nervous system; vitamin B6 (Pyridoxine) facilitates the metabolism and the production of red blood cells; Vitamin B9 (Folic Acid) is essential in the formation of DNA and the growth of tissues and cells, so it is of great importance for the development of the fetus.

Vitamin B in general is found in animal viscera (beef, chicken, pork), in eggs and in whole grains (that is, with their shell) such as wheat, oats and rice.

Legumes are also good contributors of vitamin B: lentils, peas and soybeans, as well as walnuts, peanuts and other dried fruits. All green vegetables are rich in vitamin B, in addition to carrots and squash.

3- Vitamin C - ascorbic acid

It is the body's main defender against viruses and diseases such as the flu and the common cold and is responsible for good healing (healthy tissues) and strong bones.

It is found in citrus fruits (oranges, grapefruits, tangerines, limes and lemons) also in kiwi and strawberry (strawberry) and in vegetables such as peppers and cauliflower.

4- Vitamin D

Fixes calcium in bones and teeth. It is present in dairy products, fish, shellfish and all kinds of mushrooms.

5- Vitamin E

It is important in the formation of tissues, strengthening of muscles and a balanced blood stream. It is present in corn and sunflower oils and in nuts.

6- Iron

Cellular oxygen carrier, promotes good blood quality. It is found in red meat and legumes.

7- Calcium

It strengthens bones and teeth and is obtained from fish and dairy in general.

8- Phosphorus

It also intervenes in the strengthening of bones and teeth and in good muscular activity. It is found in fish and meat, cereals and nuts.

9- Zinc and copper

Necessary for the tissues of the body. They are found in animal viscera, shellfish and nuts.

It is very important to include regulatory foods in the daily intake at all stages of life, but it is essential in the growth of children from the time they are in the womb.

A deficit of this type of food can lead to serious illnesses and deficiencies at any age.