What are regulatory foods? See which ones to include in the diet

Regulatory foods are those rich in vitamins , fibers and minerals that help keep our bodies in balance. They are essential for our organism, as they work for the maintenance of organic functions.

That is, our body needs several nutrients daily, and these regulating foods will replace what is missing, as they are a group directly linked to the main actions of the organism.

The scarcity of these foods in a diet can cause problems such as lack of memory, changes in appetite, in the functioning of the intestine, and weakening of nails and hair.

Therefore, they are foods that must be part of the meals daily, to ensure that the body works properly, and without any nutritional deficiency.

Read more: Healthy Eating: what it is, benefits, how to have it, menu, tips


Function: what are regulating foods for?

In general, regulating foods are used to maintain our body in order to keep “everything in order”. For example, regulating intestinal processes, supplying minerals to the blood and bones, and also preventing the body from running out of essential nutrients.

It happens as follows: our body needs some nutrients to assist in the functions of the body, for example in the digestion process and also in the immune system.

So, this is where regulating foods come in, as they serve precisely to help the body play these roles.

Because they are rich in minerals, vitamins, fiber and water, this group of foods can bring several benefits to the body.

Check out some of them below:

Strengthens skin, hair and nails

In regulating foods, the presence of vitamins is important to maintain the health of the skin, hair and nails.

This is because they are not produced sufficiently in our body. In some cases, our bodies don’t even have the capacity to produce them. Therefore, the intake of these nutrients is essential.

With a correct intake of regulating foods, the vitamins ingested can help nails to be stronger and with healthy growth.

For hair and nails, regulating foods can have similar functions, as they help in combating hair loss and assist in the growth and strengthening process as well.

In addition, due to the amount of mineral salts in these foods, tissue repair and construction can also be regulated.

Fights cardiovascular diseases

Another benefit that these foods can provide is in relation to immunity and the prevention of diseases that affect the heart or blood vessels (cardiovascular).

Vegetables have polyphenols, which function as antioxidants in the body. These substances are directly linked to a decrease in the risks of these cardiovascular diseases and also of stroke.

Improves immunity

The immune system is also benefited. With adequate intake of all nutrients, it is possible for the body to function properly and immunity to be strengthened.

Green colored vegetables, for example, have a high concentration of pigment called beta-carotene. The substance turns into vitamin A, which helps to strengthen the body’s immune function.

Improves bowel function

Fruits, in addition to being good natural sources of vitamins and minerals, also have what we call dietary fibers, which are important for improving the digestive tract.

Thus, a diet rich in fiber reduces the chances of constipation or dysregulation of intestinal transit.

Helps in eye health

Regulatory foods are also able to take care of eye health.

Among the list of regulating foods that we will talk about below is tomato, which contains lycopene. This substance is responsible for the pigmentation of food, but it also has important antioxidant functions in the body.

As it helps to protect cells, preventing their oxidation, lycopene helps to prevent eye diseases, such as cataracts .

Examples: what foods are regulators?

Regulatory foods are presented mainly as foods of plant origin, such as fruits, vegetables and legumes, as they are rich in nutrients such as vitamins, minerals and fibers.

Read more: Why should we prefer a nutritious diet over supplements?

So, we separated them so that you know the list of regulating foods that are part of each of them, see below:


Regulatory foods contain high concentrations of vitamins, such as vitamins A, C, E and the B complex , for example.

All are important for the functions of the organism, as they assist in cellular metabolism and also help in the absorption of nutrients.

Adequate intake can help in the immune system and also in the health of the skin, hair and nails.

Therefore, they must be part of the diet. You can find good sources of vitamins at:

  • Strawberry;
  • Pineapple;
  • Melon;
  • Khaki;
  • Plum;
  • Orange;
  • Tomato;
  • Cabbage;
  • Banana.


Fibers are very important in the regulating food group. They help in the regulation and health of the intestine, interfere with satiety and participate in the release of sugar in the blood (glycemia).

Whole grains and cereals, fruits, vegetables and legumes are part of this list, which may include:

  • Oat;
  • Carrot;
  • Arugula;
  • Cress;
  • Almeirão;
  • Lettuce;
  • Spinach;
  • Chard.

Read more: Why eat vegetables?

Know ores

Regulatory foods still contain good amounts of mineral salts, such as cobalt, phosphorus, iron, potassium, magnesium, manganese, copper and zinc.

These nutrients are fundamental for the organism and participate in the formation and maintenance of bones, transport and storage of nutrients and oxygen, in addition to the production of blood cells.

Therefore, it is important to include foods such as:

  • Avocado;
  • Plum;
  • Banana;
  • Strawberry;
  • Orange;
  • Lettuce;
  • Chard;
  • Zucchini;
  • Cabbage.

In general, fruits, hardwoods and vegetables are rich sources of mineral salts.

Regulatory foods are very important to maintain a healthy day.

Putting them in the diet can be simpler than it seems, as it is enough to invest in a diet rich in fruits and vegetables.

Follow more articles in the Healthy Minute !!