What are building foods?

As the name suggests, building foods are responsible for the structure, formation and development of the body’s organs and tissues . To achieve this, it is important to eat proteins, the star of this food group.

Unlike protein supplements , builders help heal wounds and are also allies when it comes to increasing muscle mass. After all, it is with protein that growth is possible.

It is worth mentioning that building foods are essential for metabolism and necessary for the proper functioning of vital functions, so be sure to consume proteins, whether of animal or vegetable origin.

Constructor Functions

If protein is the basis of this group, it is common to think that it will only serve to increase muscle mass. However, it has numerous functions, and you can check out the main ones below:

• They help to strengthen the immune system .
• They help in the healing of wounds and post-surgical procedures.
• They prevent the loss of muscle mass in old age.
• They help with metabolic regulation.
• Among other functions.

Types of building foods

Now that you recognize the capabilities and what constructing meals are, permit’s study the kinds that exist to differ your eating regimen. You can get from both animals and plants.

Animal protein

Considered to have high biological value, animal proteins are complete and contain excellent amounts of vitamins, nutrients, minerals and good fats. They are:

• Poultry in general (chicken or duck).
• Beef (rump, muscle or filet mignon).
• Pork (fillet or loin).
• Yogurt.
• Milk and dairy products.
• Egg.
• Fish (salmon, sardines, trout and others)
• Cheese.

As far as dairy products are concerned, make it a point to choose the options that are in line with your dietary plan as there are full-fat, semi-skimmed or fully skimmed dairy products.

Also, don’t forget to include white cheeses in moderation in your diet. In addition to having proteins and good fats, they are versatile and better than caloric options (mozzarella, cheddar and others).

Now, with regards to meat, be careful with the fat layer of the meals. It can be beneficial to prevent the meals from drying out in the course of cooking, but it have to no longer be fed on in a healthful weight-reduction plan. To do that, select other assets of fat which are beneficial to the body.

It is important to remember that these foods should be prepared with a minimum amount of oil or other fat, so for a more balanced diet, eat grilled, boiled or roasted meat.

Finally, remember to eat eggs, in the end, they’re a whole food, adaptable to candy and savory recipes, similarly to having several nutrients and minerals essential for the right functioning of the body.

Vegetable protein

Plant-based totally proteins are considered incomplete because they do now not have all of the important amino acids that the frame wishes, not like the ones of animal starting place. However, they’re terrific for those who have nutritional restrictions or comply with a vegan or vegetarian life-style.

There are several options available for your menu, and below you can see the complete list of plant-based building foods:

• Beans (carioca, black, string beans and all other types).
• Legumes (chickpeas, peas, lentils, soybeans and peanuts).
• Oilseeds (almonds, hazelnuts, walnuts and chestnuts).
• Seeds (flaxseed, pumpkin seed and sesame).

It may seem like few options, but the volume of the above items in a meal tends to be a little larger, so you can relax, as you won’t go hungry during your meal!

It is also interesting to say that vegetable proteins are great sources of fiber, vitamins and minerals , which help to regulate the intestinal microbiota, in addition to improving the functioning of metabolism and immunity.

The only caveat is in relation to the consumption of oilseeds, as most of the options are rich in fat (and calories), so you need to eat them in moderation!

Why can’t building foods be missing from your diet?

If you’ve made it this far, you’ve noticed the variety of building foods available for a healthy diet!

Before closing this article let’s take a look down below at the real reasons, not to leave building food aside after all, that is the importance of noticing the benefits of these proteins in your diet.

• They help the following organs to function properly: heart, lungs, kidneys and intestines.
• They help prevent heart and bone diseases.
• They combat muscle atrophy and sarcopenia.
• They help with skin elasticity.