Natural Sciences

Foods: Iron, Mineral, Organic, Vegetable, Protein, Fiber

Protective Foods

Protective foods are all those foods that are responsible for protecting our body against diseases. Thanks to the high content of vitamins, proteins and minerals, this type of food increases our defenses in the body, thus preventing us from suffering from diseases.

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In our daily food (as long as it is not processed) there is a large amount of nutrients that are beneficial to our health, helping us in this way, to prevent various diseases and ailments as well as increase our organic defenses.

Here is an informative list of foods that can help protect your body.

10 Examples of Protective Foods

  1. Lettuce: this plant is considered rich in water and sulforate. It is a plant commonly used in salads. Helps refresh and calm the nerves.
  2. Milky: rich in vitamins and antioxidants, in addition to having an enzyme that helps the body called papain papayotin.
  3. Cucumber: abundant in phytonutrients and flavonoids, this vegetable is low in calories but rich in vitamins and minerals.
  4. Tangerine: It has a high content of vitamin C and is ideal for fighting free radicals.
  5. Tomato: Tomato is considered the only one capable of preventing and reducing the formation of nitrosamine, which is nothing more than a carcinogenic chemical that comes from some foods that we consume.
  6. Grapes: eliminates free radicals and is helpful against aging.
  7. Mango: it has a high content of fiber, sugar and vitamins C and A.
  8. Basil: it has a large amount of potassium, calcium, polyphenols and magnesium. Helps prevent cancer and regulate tension.
  9. Apple: contributes to the nutritional balance, is rich in minerals and has vitamins K, C, B and E.
  10. Broccoli: thanks to its active ingredient called sulforaphane, this vegetable is one of the main protectors against cancer.

Altered Foods

When we talk about altered foods, we refer to those foods that have undergone modifications or changes, thus limiting their degree of use. We must know that all food is susceptible to deterioration, some in a greater or lesser time but in the same way. This deterioration makes it impossible to consume since it loses its nutritional value and its hygienic state, among other things.

The main causes of this alteration are due to 3 factors:

  • Chemicals: are the modifications in the constituents of food.
  • Physical: mishandling of food such as blows, exposure to high temperatures, among others.
  • Biological: bacteria, parasites, fungi, among others.

10 Examples of Altered Foods

  1. Orange juice.
  2. Apple juice.
  3. Milk
  4. Vegetables
  5. Vegetables
  6. Vegetables
  7. Coffee
  8. Honey
  9. Fruit
  10. Protein

Genuine Food

These are those foods that in their constitution or preparation do not contain elements that alter their natural or original production process. A genuine food is one that after adding its components and processing results in purity in its chemical components and properties.

It is important to note that, in some cases, it may be presented that the fact that a food is not genuine does not mean that it is unfit for consumption or harmful to health. In these cases, it is very likely that they have only removed or added a component that is not described in the elaboration table.

Generally, this type of food is often adulterated due to its high cost in the market, making the buyer believe that he is purchasing an original product in order to generate more income for himself.

10 Examples of Genuine Food

  1. Virgin olive oil
  2. Extra virgin olive oil
  3. International or national liquors of recognized brands.
  4. Fruit juices
  5. Saffron
  6. Honey
  7. Coffee
  8. Milk
  9. International cut sausages.
  10. Meat products.

Fortified Foods

It is a type of food that has been slightly altered or modified in its manufacturing process or original composition in order to add essential and necessary nutrients to the basic diet of some people.

This type of fortified food generally receives an additional amount of vitamins, amino acids, proteins, minerals, among others, in its original composition, in order to replace and fortify some nutrients that have been lost in the manufacturing process until reaching the final consumer.

10 Examples of Fortified Foods

  1. Vegetable oils
  2. Salt: this type of food contains a large amount of sodium. It allows food to be flavored and iodine is usually added to it, thus providing benefits to the functioning of the thyroid.
  3. Bread: this type of food is usually made with white flour or whole grains. It is usually fortified with folic acid and vitamin B.
  4. Butter
  5. Soy milk: this type of dairy drink is made from soy and is mostly consumed by people who are lactose intolerant or those who are vegetarians. It is rich in protein and is usually fortified with calcium since it is a component that this drink does not originally come with.
  6. Cereals: generally contain abundant fiber and carbohydrates. They are mostly fortified with vitamin B.
  7. Chocolate
  8. Milk: This dairy drink is rich in calcium, carbohydrate, and protein. It is usually fortified with vitamins A and B as it provides great benefits to the bones by helping their absorption.
  9. Flours: wheat flours destined to be consumed by the population generally have elements that fortify it such as niacin, thiamine, rivoflavin, iron and folic acid.
  10. Yogurt

Contaminated food

When we refer to contaminated food, we are talking about those foods that are not suitable for consumption due to an alteration in their composition, by an external agent. This contamination can originate from bacteria, fungi or parasites to chemicals, pesticides, toxic substances, among others.

Contaminated food can come from various sources, either from the environment or from poor handling, poor or lack of hygiene, pests or garbage. There is even something called cross contamination, which is derived from the combination or use of the same kitchen or product preparation tools without proper hygiene, both for raw and cooked foods.

This type of food generates millions of deaths annually in the world as well as diseases, ranging from diarrhea, vomiting to cancer.

10 Examples of Contaminated Food

  1. Oats: 28%
  2. Strawberry: 63%
  3. Peaches: 53%
  4. Milk: 3.6%
  5. Apple: 46%
  6. Cucumber: 16%
  7. Cabbage: 4.8%
  8. Tomato: 27%
  9. Leek: 14%
  10. Rye: 16%

Transgenic foods

These are genetically modified foods, adding in their composition one or more genes other than the one it originally contains. These added genes are inserted by experts in laboratories. This is why in some cases we find large vegetables or vegetables, seasonal fruits outside of this season, or foods without seeds or with few seeds, among others.

It is considered that this type of food is more resistant to drought, its durability is greater, and it can occur in areas of low fertility.

10 Examples of GMO Foods

  1. Potatoes: Through laboratory processes, starch enzymes are invalidated.
  2. Tomato: in order to last longer than ordinary tomatoes, one of their enzymes is oppressed through an opposite gene.
  3. Corn
  4. Meats: they are genetically altered in order that their growth is greater and accelerated, as well as their flavor and weight.
  5. Soy: its resistance to pesticides is altered.
  6. Rice: more vitamin A is added.
  7. Alfalfa: they are modified in order to be more resistant to herbicides.
  8. Pumpkin: they are genetically altered in order to resist viruses.
  9. Milk: the cattle that produce this drink are altered so that the animals produce more milk.
  10. Canola

Enriched Foods

We understand by enriched foods those to which special components have been added that previously did not have or had little. These additives are special nutrients such as vitamins, proteins, minerals, amino acids, among others.

Its purpose is to cover any deficiency that may be caused by a lack of any of these components in the daily diet of a person or a group of people. This type of nutrient enriches the food to be consumed, helping the nutritional balance in certain areas of the population. These can vary in percentage, from 20% to 100% of complement in the food.

Generally, these enriched additives will provide the chemical elements necessary for the body, which have been lost in the process of making the product.

10 Examples of Fortified Foods

  1. Cereal
  2. Butter
  3. Milk
  4. Bread
  5. Chicken feed: this in order for the eggs to provide a greater amount of fatty acids.
  6. Sausages
  7. Fruit juices
  8. Meat derivatives
  9. Yogurt
  10. Cheeses

Nonperishable food

It is about those foods that are pre-manufactured and processed in order to have a long shelf life. Its deterioration is long-term. The exception to this rule, is presented in case it is perforated, damaged, opened or not refrigerated after use.

It should be noted that due to the way in which these foods are prepared, both their nutritional content and their taste tend to change over time and therefore decrease. It is important to note that, when purchasing one of these non-perishable products, both its packaging and its expiration date must be verified very well.

10 Examples of Non-Perishable Foods

  1. Canned Tuna – These foods are known for their long shelf life. They usually last approximately 3 years, but if they are kept in dry and cool places, their life can be extended for 2 more years. It should be noted that for this period of time to last, it must be well sealed, without any air intake.
  2. Energy bars: these types of bars are ideal when it comes to staying active, since they provide a large amount of energy. Their durability is long, however, over time they tend to get chewy, lose moisture and properties.
  3. Canned soups: despite being an option at lunchtime, this type of food, due to its high content of chemicals and preservatives, can be harmful to health. Its duration is approximately 18 months.
  4. Instant noodle soup: this type of soup is ideal and easy to prepare, the only thing that should be added is water and that’s it. Its durability is not extensive, however, some claim that it can be consumed even after its expiration date. The difference lies in its taste and texture.
  5. Pastes: generally contain added vitamins and minerals. This well-preserved food can last a long time.
  6. Canned meat: This type of food is prepared and preserved through the brine process. Well sealed, it can last up to 5 years. After opening, its duration decreases, being only 4 to 7 days, if it is well refrigerated.
  7. Canned corn: studies show that canned corn may have more properties than fresh corn itself. It has vitamins, minerals and other components that can help the body in its daily nutrient intake.
  8. Sugar: its shelf life so far has not been calculated, since in its preparation and processing, it has been shown that it does not support bacterial growth. At the time of being opened the package can tend to harden like rock, however, if it is refrigerated well, its texture lasts over time.
  9. Instant coffee: if it is stored in a dry and cool place and in a sealed container, away from moisture, its durability can be extended for a long time.
  10. Rice: if it is kept in a cool and dry place, its shelf life is infinite.

Counterfeit Foods

It is about those foods that pretend to be others to be sold at the same price. This type of food, in some cases, is usually harmful to health, since whoever makes and distributes it only seeks to profit from this, regardless of the risk or damage that may be caused to those who consume it.

10 Examples of Counterfeit Foods

  1. Parmesan
  2. Honey
  3. Cinnamon
  4. Green peas
  5. Rice
  6. Coffee
  7. Sushi
  8. Mineral water
  9. Scallops
  10. Whipped cream

Carbohydrate Foods

Foods rich in carbohydrates are those that, after being consumed, provide a large amount of calories to the body, since they are rich in sugars. So those who consume it frequently tend to have obesity problems over time.

It is considered that a food is rich in carbohydrate, when it contains in its components, 50 grams or more of carbohydrate for every 100 grams of food.

10 Examples of Carbohydrate Foods

  1. Sugar in white or brown presentation.
  2. White or brown rice
  3. Chocolates and their derivatives, with or without milk.
  4. Grains such as lentils, beans, beans, among others.
  5. Condensed or skimmed milk powder.
  6. White bread
  7. Biscuits
  8. Pasta and dough based on wheat or corn flour.
  9. Cereals
  10. Soft drinks or sodas.

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