Today we will talk in depth about the protective or regulating foods, which play a crucial role in our diet for their ability to improve health and prevent diseases. These foods are full of vitamins, minerals, fiber y water, making them an effective tool for promoting health, strengthening the immune system and reducing the risk of chronic diseases.
What are regulatory foods?
Regulatory or protective foods are those foods that provide essential nutrients for the proper functioning of the body, helping to regulate metabolic processes. These nutrients include vitamins, minerals and antioxidants that strengthen the immune system, help digestion and prevent problems such as constipation. They also offer antioxidant benefits by fighting free radicals that cause premature aging and diseases such as cancer.
Why are protective foods important?
The main function of regulatory foods is to balance and maintain the proper functioning of the body. They are responsible for:
- Strengthen the immune system, helping to prevent infections and chronic diseases such as diabetes or cardiovascular diseases.
- Regulate intestinal transit, thanks to its high fiber content, avoiding digestive problems such as constipation.
- Protect skin and eyes, keeping them healthy and fighting the effects of aging.
- Contribute to proper hormonal functioning, preventing endocrine problems.
Including a good quantity and variety of these foods in our diet is essential to obtain all the nutrients our body needs.
Protective food groups
Protective foods are mainly divided into two groups: vegetables and fruits.
Vegetables
Vegetables are characterized by being rich in fiber, vitamins and minerals essential for the proper functioning of the body. They are especially rich in carotenoids, antioxidant compounds that strengthen the immune system and protect cells.
Some important examples of protective vegetables are:
- Carrots: Rich in vitamin A and carotenoids.
- Spinach: A great source of iron, vitamins A, C and K.
- Peppers: Rich in vitamin C and antioxidants.
- Cucumbers: Hydrating and rich in fiber.
- Brussels sprouts: Source of vitamins C and K, as well as dietary fiber.
Regular consumption of vegetables helps prevent cardiovascular diseases, improve digestion and maintain healthy skin and eyes.
Fruits
Fruits, like vegetables, are an excellent source of essential nutrients such as vitamins, minerals and antioxidants, as well as fibre and water. Depending on their content, fruits can be divided into three subgroups:
- Fruits rich in carotenoids: Papaya, tangerine, and passion fruit are some fruits with a high content of these compounds that help protect the skin and eyesight.
- Fruits rich in vitamin C: Fruits such as mango, orange, lemon and guava contain high amounts of this vitamin, which is essential for strengthening the immune system and preventing infections.
- Fiber-rich fruits: Bananas and melons are examples of fruits that help digestion, regulating intestinal transit and preventing digestive problems.
In addition, the fiber present in these fruits contributes to the health of the digestive system, helping to prevent constipation, reducing the risk of heart disease and maintaining an adequate level of cholesterol in the blood.
Other sources of regulatory foods
In addition to fruits and vegetables, there are other foods that, although not as popular as regulators, offer great benefits.
Low-fat dairy
Dairy products such as natural yogurt and kefir are rich in protein, calcium and probiotics, which contribute to strengthening bones and teeth, aid digestion by balancing intestinal flora, and reduce the risk of diseases such as osteoporosis.
Nuts
They are an excellent source of healthy fats, fiber and protein. Nuts such as walnuts and pistachios provide Omega-3 fatty acids, which help reduce cholesterol, improve cardiovascular health and increase energy.
Water
Water itself is considered essential for regulating body temperature, transporting nutrients and eliminating toxins. It is recommended to consume at least 2 liters of water a day to ensure proper hydration and facilitate the proper functioning of the body.
How to include regulating foods in your daily diet
It is best to make sure that each meal of the day includes a good supply of regulating foods. Here are some simple strategies:
- Include vegetables in every main meal: Salads, side dishes or as ingredients in soups.
- Eat fruit as snacks between meals: Fresh fruit, natural juices or smoothies are excellent options.
- Choose natural yogurt or nuts as a source of protein for breakfast or mid-afternoon.
- Drink enough water or herbal teas to stay hydrated throughout the day.
Including a wide variety of regulating foods of different colors (red, green, yellow, etc.) is essential. Each color provides different benefits and essential nutrients. For example, orange and yellow foods (carrots, pumpkin, oranges) are rich in carotenoids, while green fruits and vegetables (spinach, broccoli) are abundant in iron and calcium.
A change in diet toward greater inclusion of protective foods can significantly reduce the risk of chronic diseases and improve overall quality of life.
Remember that protective foods are not only important for physical health, but they also contribute to mental and emotional well-being, making them an essential food group when planning a balanced diet.