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Diet and Nutrition 2023

Builder foods: what são, functionsções and food list

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Builder foods: what são, functionsções and food list
Builder foods: what são, functionsções and food list

Building foods are those rich in protein, such as eggs, meats and chicken, which have the function of building new tissues in the body, especially when it comes to muscle mass and wound healing.

In addition, these foods support the body's growth during childhood and adolescence, and are important for maintaining good he alth and muscle mass during aging.

Thus, it is important that building foods are part of a he althy and balanced diet, according to the nutritionist's guidance.

List of food builders

Building foods are rich in protein and can be of animal or vegetable origin, the main ones being:

  • Meat, fish, seafood and chicken;
  • Eggs;
  • Milk and dairy products such as yogurt and cheese;
  • Legumes such as peanuts, beans, soybeans, lentils and chickpeas;
  • Quinoa, buckwheat, boiled rice and tofu;
  • Oilseeds, such as cashews, almonds, hazelnuts, Brazil nuts and walnuts;
  • Seeds such as sesame, flax and pumpkin seeds.

These foods should be consumed daily to keep the body functioning properly.

Also, it is important to remember that vegetarians should be especially careful to consume plant sources rich in protein, as some of these foods must be combined to form high-quality proteins, such as rice and beans, for example, and, therefore, the diet must be made according to the nutritionist's orientation.

See the amount of protein in food.

Functions of food builders

Builder foods perform various functions, such as:

  • Allow growth during childhood and adolescence;
  • Build blood cells and all body tissues;
  • Stimulate the growth of muscle mass, being important for athletes;
  • Healing tissue after injuries, burns and surgery;
  • Strengthen the immune system;
  • Avoid loss of muscle mass during old age;
  • Forming the baby during the gestational period.

In some periods of life, it may also be necessary to consume protein-based supplements to stimulate muscle growth, prevent muscle loss or favor the healing of wounds and burns. See what the diet should be like to gain muscle mass.

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