Regulatory foods: what they are and why consume them

Regular consumption of regulatory foods plays an important role in health care. We tell you in detail what they are and why they are beneficial.

Last update: 22 September, 2022

Regulatory foods are those with high nutritional density that They can help the body’s functions to be carried out properly. They will help boost the immune system, prevent constipation and reduce the risk of developing chronic pathologies.

For this reason, they have to be present on the agenda on a regular basis. Thus, it will be easier to maintain good health over the years. Generally speaking, these are fresh products, such as vegetables.

These usually contain many vitamins and antioxidants inside. Your usual intake allows to avoid deficiencies of essential micronutrients and is associated with a lower risk of death from any cause. Do you want to know more about it?

Functions of regulatory foods

To give some examples of regulatory foods, we can mention strawberries, plums, pineapples, bananas, grapes, avocados, arugula… All are characterized by being fresh, having a limited energy density, but being a source of micronutrients.

Due to its nutritional value they manage to improve the functioning of the internal physiology, something to help prevent disease. To be more precise, they are an abundant source of vitamin C, an element with many implications within the body.

For example, it is important for enhancing immune function, both innate and adaptive. So says a study published in the journal Nutrients. In addition, its optimal levels are key to managing the symptoms of infectious conditions.

On the other hand, it should be noted that the phytochemicals that concentrate these foods are able to neutralize the formation of free radicals and its subsequent accumulation in the tissues of the organism.

We are talking about an effect that has been shown to protect against the development of chronic health problems. An example of these would be cardiovascular pathologies or even certain types of cancer.

They also provide essential minerals that play an important role in well-being. Those that provide iron help maintain good oxygen transport through the blood. Its deficiency could lead to a situation of anemia, as evidenced by an investigation in the journal Journal of Internal Medicine.

Regulatory foods contain nutrients that help optimize the proper functioning of the body.

When to include regulatory foods in the diet?

Ideally, regulatory foods appear in the daily diet. In fact, nutrition experts advise that the guideline be based on fresh products and that the consumption of 5 servings of fruits and vegetables is guaranteed each day.

In this way, a good state of health will be maintained over the years, as long as other good habits are ensured, such as the regular practice of physical exercise. It is also important to alternate the intake of these foods raw and cooked.

Sometimes, cooking processes affect the availability of nutrients, which modifies their absorption. Some of these elements could even separate and fall back into the cooking water..

If the broth is not used, the nutritional value of the dish in general will be reduced. This does not happen when vegetables are eaten raw.

In this line, it will be key to also prioritize its raw consumption. When only the juice is used or they are included in smoothies, part of the fiber is disregarded, which causes a concentration of sugars and a faster entry of these into the bloodstream.

Some experts agree that such a mechanism could be related to a higher risk of developing metabolic pathologies in the medium term, as is the case with type 2 diabetes.

Regulatory foods should appear in the daily diet. Its intake guarantees an adequate absorption of micronutrients.

Eat these foods daily

As you have seen, there are a number of foods that must be included regularly in the guideline to take care of health. The nutrients they provide actively participate in the proper functioning of the body, so their deficit can lead to a greater risk of disease.

Of course, you have to bear in mind that it is not enough to take care of your diet to protect your health as the years go by. yesThe fact of promoting a series of good habits together will be decisive.

For example, the daily practice of physical exercise makes a difference, giving special importance to strength work. Likewise, it will be essential to sleep well every night to guarantee that the recovery processes are carried out and to achieve a good balance at the hormonal level.

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