What are food builders? See functions and examples

Builder foods are those considered to be good sources of protein , such as eggs, meat, legumes, milk and dairy products. This group is responsible for building new tissues in the body and also for healing the skin, so they are important for good health.

These foods should always be part of the daily diet, as the body continually needs the building properties. And that is at all stages of life.

For a child, for example, who is in a growth phase, the protein present in the building foods is important in the development process of the organism.

But in adulthood, even after the tissues and organs formed, they are important for the renewal of the tissues that make up our body, maintenance of lean mass (muscles) and cellular formation.

What are plastic foods or builders?

Despite the different names, plastic foods and manufacturers are the same food group. They have a structural function for the body, because due to the large amounts of proteins in the composition, they are essential for the formation, maintenance and development of organs and tissues in the body.

Meats, eggs, beans , soy, cheese and milk are examples of foods considered plastics (builders).

Read more: Egg and cholesterol: the secret is the balance in intake

What is the function of these foods?

These protein-rich foods participate in some important processes in the body throughout life and the correct intake must be made since pregnancy.

Functions such as: growth and maintenance of hair, nails, teeth and skin, protection of internal organs, formation of joints and ligaments, transport of nutrients and oxygen are some of the roles that protein plays in our body.

So, we have separated other important participations that the food manufacturers have, in different stages of life:

Pregnancy and childhood

The constructive foods help in the formation of new tissues, in the formation and development of fetal organs and cells.

Thus, it is important that they are consumed by the mother throughout the pregnancy, ensuring the proper formation of the fetus, both in the physical and neurological systems.

During childhood, they play a fundamental role in the growth, formation of blood cells, maintenance and restoration of tissues (such as skin), in addition to good neurological functioning (learning, memorization).

Adult life

After the body is formed, it is still necessary to replace the cells, restore or renew tissues, in addition to continuing to keep the systems functioning.

The consumption of food builders during youth and adulthood is also necessary to maintain or gain lean mass and prevent muscle loss during aging.

This ensures more quality of life and health afterwards.

Read more: Metabolism of physical exercise: how do we gain muscle mass?

Examples: what are the food builders?

Builder foods are those rich in protein, which have the function of helping in the construction of new tissues by the body. Meat is a good example of a food builder, in addition to eggs and milk. But there are vegetable options as well. For this reason, the construction supply is very varied.

It is important that their intake is done in a balanced way, uniting necessary nutrients to the body, such as vitamins and minerals.

See the list of foods that make up each of them below:

Vegetable origin

Plant-based foods are those from the land, for example, legumes and oilseeds, which are also rich in protein. Check out the list of plant-based food builders below:

  • Beans, soy, peas, lentils and chickpeas;
  • Cashew nuts, Brazil nuts;
  • Peanuts, almonds, hazelnuts and walnuts;
  • Integral rice;
  • Corn;
  • Quinoa.

These foods, in addition to being rich in protein, also contain fiber, B vitamins and minerals, such as iron, zinc and calcium. Therefore, they are good allies to maintain a healthy diet.

For vegetarian or vegan people, it is important that there is special care to replenish the building nutrients through the sources of vegetable protein .

Contrary to what many people think, it is possible to have a complete protein intake without the consumption of meat, milk and even eggs.

What happens is that foods of animal origin have higher concentrations of protein than those of plant origin.

But by increasing the consumption of vegetables that are part of the food builders and combining them with each other (diversifying the diet), it is possible to supply the needs in a simple way.

Read more: Exchanging animal proteins for vegetables reduces risk of disease

Animal origin

Animal products, such as milk, meat and eggs, are famous sources of protein. They are part of the diet of many people and, if consumed correctly, they are very beneficial to the body, as they also contain other essential nutrients.

For example, milk, in addition to being rich in protein, still has vitamin A and calcium, which is directly linked to bone formation.

See examples of animal-based food builders:

  • Red and white meat;
  • Fish, crustaceans and molluscs;
  • Eggs;
  • Milk;
  • Yogurt;
  • Cheeses.

Read more: How to consume egg in the diet? Learn 4 ways to prepare


Builder foods are essential in our meals regardless of the stage of life.

For a balanced diet, it is important that there is a variety between foods, so you guarantee the nutrients necessary for a good diet and also a good quality of life.

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