Regulatory foods: what they are, functions and examples of foods

Regulating foods strengthen the immune system and facilitate the digestive process, preventing constipation and diarrhea, because they are rich in vitamins, minerals, fiber and water, nutrients responsible for regulating the body’s functions.

Furthermore, as they contain several nutrients and compounds with antioxidant action, regulatory foods also keep the skin and eyes healthy, in addition to preventing diseases such as diabetes, obesity, heart attack or stroke.

Regulatory foods are of plant origin, such as carrots, oranges, bananas and cabbage, and are part of groups 2 and 3 of the food pyramid, which is a graphic representation of the food groups that should be part of the diet. Learn more about the food pyramid.

Examples of regulatory foods

Regulatory foods are of plant origin and can be rich in fiber, minerals, vitamins and/or water.

1. Vitamin-rich regulatory foods

Some examples of regulatory foods rich in vitamins are:

• Strawberry;
• Orange;
• Pineapple;
• Melon;
• Khaki;
• Lettuce;
• Spinach;
• Tomato;
• Zucchini;
• Pepper.

Regulatory foods rich in vitamins help to strengthen the immune system and prevent the emergence of diseases or hormonal problems.

Furthermore, regulatory foods rich in vitamins also fight free radicals, maintain skin and hair health, preventing premature aging and hair loss. Discover all the benefits of foods rich in vitamins.

2. Regulatory foods rich in mineral salts

Some regulatory foods rich in mineral salts include:

• Carrot;
• Aipo;
• Artichoke;
• Beet;
• Brussels sprouts;
• Banana;
• Kiwi;
• Uva;
• Avocado.

Regulatory foods rich in mineral salts act in the transport of oxygen in the blood, participate in the production of hormones, in the formation of teeth and bones and in balancing blood pressure.

3. Fiber-rich regulatory foods

Some examples of fiber-rich regulatory foods are fruits, such as avocado, persimmon, plums, papaya, coconut and guava, and vegetables, such as kale, broccoli, carrots and chicory.

Regulatory foods rich in fiber are important for maintaining the health of the intestinal flora, combating and preventing situations such as constipation, obesity, diabetes and cardiovascular diseases. Check out other fiber-rich foods.

4. Water

Water is considered a regulatory food, because it helps filter and remove excess liquids and impurities from the body through urine, in addition to transporting white blood cells throughout the body, helping to strengthen the immune system.

The daily water recommendation is around 2 liters. However, the exact amount of water recommended for each person varies depending on weight, age, season and physical activity, for example. Find out how many liters of water you should drink per day.

Main functions

The main functions of regulatory foods are:

• Strengthen the immune system;
• Prevent cardiovascular diseases;
• Keep the body hydrated;
• Avoid constipation and diarrhea;
• Maintain the health of hair, skin and nails;
• Control body temperature;
• Promote eye health;

Furthermore, the nutrients present in large quantities in regulatory foods are also necessary for child growth and development.

Regulatory foods can also have good amounts of other energy-giving nutrients that help build and maintain the body’s tissues, which are known as energy-building foods.