Buffer Foods: What Are They and Why Consume Them?

Regular consumption of regulating foods plays an important role in health care. We tell you in detail what they are and why they are beneficial.

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 29 September, 2022

Buffer foods are those with a high nutritional density that can help the body’s functions to be carried out properly. They will help to boost the immune system, avoid constipation, and reduce the risk of developing chronic pathologies.

For this reason, they have to be present in the diet on a regular basis. In this way, it will be easier to maintain a good state of health over the years. Generally speaking, buffer foods are fresh products, such as vegetables.

They usually contain many vitamins and antioxidants. Their regular intake avoids deficiencies of essential micronutrients and is associated with a lower risk of death from any cause. Want to know more about them?

Functions of buffer foods

Examples of buffer foods include strawberries, plums, pineapples, bananas, grapes, avocados, and arugula. They’re all characterized by being fresh, having a limited energy density, and being a source of micronutrients.

Due to their nutritional value, they improve the functioning of the internal physiology, which helps to prevent diseases. To be more precise, they’re an abundant source of vitamin C, an element with many implications within the organism.

For example, it’s important to enhance immune function, both innate and adaptive. So says a study published in the journal Nutrients. In addition, its optimal levels are key to the management of symptoms of infectious diseases.

Moreover, it should be noted that the phytochemicals that these foods contain can neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues.

We are talking about an effect that has been shown to protect against the development of chronic health problems. An example of these would be cardiovascular pathologies or even certain types of cancer.

They also provide essential minerals that play an important role in well-being. Those that provide iron help to maintain good oxygen transportation through the blood. Their deficiency could lead to anemia, as evidenced by research in the Journal of Internal Medicine.

When to include buffer foods in the diet?

Ideally, buffer foods should appear in your diet on a daily basis. In fact, nutrition experts advise that your diet should be based on fresh produce and that 5 servings of fruits and vegetables should be taken every day.

In this way, a good state of health will be maintained over the years, as long as other good habits such as regular physical exercise are ensured. It’s also important to alternate the intake of raw and cooked foods.

Sometimes, cooking processes affect the availability of nutrients, which modifies their absorption. A part of these elements could even separate and fall back into the cooking water.

In this line, it’s also key to prioritize their consumption in an unprocessed form. When only the juice is used or they’re included in smoothies, part of the fiber is disregarded, which causes a concentration of sugars and a faster entry of these into the bloodstream.

Some experts agree that this mechanism could be related to a higher risk of developing metabolic pathologies in the medium term, as is the case of type 2 diabetes.

Consume these foods daily

As you have seen, there are certain foods that must be included regularly in your diet in order to look after your health. The nutrients they provide are actively involved in the proper functioning of the body, so their deficit can lead to an increased risk of disease.

Of course, you have to keep in mind that it isn’t enough just to take care of your diet to protect your health as you get older. It’s crucial to promote a series of good habits as a whole.

For example, the daily practice of physical exercise makes a difference, giving special emphasis to strength work. It’s also essential to get a good night’s sleep every night to ensure that the recovery processes are carried out correctly and to achieve a good balance at a hormonal level.