They are unpopular, but fill the plate of vitamins, minerals and proteins

They do not like as much as the strawberry or leave enemies around like the eggplant. Therefore, at the time of assembly of the dish or the purchase of the month, they are forgotten among the shelves of the supermarket fruits and vegetables. Radish? Turnip? Yam? Themselves nutritionists often forget that they exist. But be aware that some foods that are out of your trivial menu, bring many health benefits and help compose a balanced diet. Who loses with the absence of this group and its nutrients is our health. To get them out of oblivion and to help you put together a diet rich in nutrients and color, the My life It went to the fair select 11 superfoods that are very good for your body and diet. Check it:

lentils

The lentil is much in demand in the celebrations of the end of the year. But then spends the rest of the forgotten year. An injustice, since it is an ideal food for the diet for health, it is rich in vegetable protein, which helps in the formation and strengthening of muscle mass and wound healing. "The lentil is also high in fiber, vitamins and iron and low in fat, great substitute for beans being day to day, for example", Nutritionist Roberta Lucena Ferreti, of Unifesp.

lentils

Lentil - Photo: Getty Images

The lentil is much in demand in the celebrations of the end of the year. But then spends the rest of the forgotten year. An injustice, since it is an ideal food for the diet for health, it is rich in vegetable protein, which helps in the formation and strengthening of muscle mass and wound healing. "The lentil is also high in fiber, vitamins and iron and low in fat, great substitute for beans being day to day, for example", Nutritionist Roberta Lucena Ferreti, of Unifesp.

Sweet potato

sweet potatoes - Photo: Getty Images

Often they are seen with dirty looks and ugly face. Some find it strange that be sweet and still others think it has lot of calories so they need to get away from the plate. But even being about twice the caloric than normal potato and also has more carbohydrates, sweet potato is a good source of vitamin C, fiber and potassium, different from conventional potato. In addition to very versatile - can be used in sweet and savory dishes - it's summer friendly as it is a source of beta carotene, the component that enhances the tan.

Yam

Yam - Photo: Getty Images

The yam is a major source of protein, potassium and phosphorus and may be used to prevent diseases such as osteoporosis, arthritis and kidney stones. Source of carbohydrates and fiber, can be an option for breads, pastas, cereals and all kinds of tubers and roots. Moreover, the consumption of these minerals help maintain memory function even after old age. The best way to consume it is cooked. But it is important that it does not stay too long in the fire, that there is no loss of nutrients and vitamins.

Radish

Radish - Photo: Getty Images

Pink on the outside and white boy inside, the radish is a beneficial vegetable thanks to its medicinal properties. It stimulates the digestive functions, clean the airways and also gives strength to the immune system. According to Robert dietitian Lucena, this happens due to the large amount of vitamins and minerals such as calcium, potassium, magnesium and phosphorus.

medlar

Medlar - Photo: Getty Images

Popularly yellow plum call, this fruit is rich in vitamin C and minerals like calcium and phosphorus. Another property of loquat is to control blood fat levels and decreasing insulin resistance, thereby acting in preventing diabetes. "Studies further indicate that the loquat has triterpenes, substances that modulate nitric oxide, which acts in the airways and has an effect which can be beneficial in bronchitis control, besides aiding in the treatment of inflammatory allergic diseases such as asthma, rhinitis and sinusitis"Explains Barbara.

Chard

Chard - Photo: Getty Images

Also known as Chinese cabbage, this vegetable is extremely versatile because it takes advantage of both stems as the leaves. In addition, it is also great raw and braised with olive oil and garlic. "In addition to protecting the liver, chard assists in controlling diabetes, as it has fiber and has substances that cause regeneration of pancreatic cells, that is where no insulin production"Explains nutritionist Barbara Rescalli Sanches, Clinic Damasceno.

Furthermore, the chard is also a source of Vitamin A and C who have a tendency to develop kidney stones, have maneirar the amount of the feed consumed. "There are loads of oxalate in Chard, a substance that can bind to calcium and form kidney stones"Explains nutritionist.

Beet

Beet - Photo: Getty Images

She is also among the rejected. But what few know is that the beet is a great ally in the fight against fatigue. Researchers at the University of Exeter (UK) found that the nitrate found it helps to reduce oxygen consumption and thus slows down the pace of the process that leads to tiredness. Therefore, they recommend a beet juice before practicing activities.

Turnip

Turnip - Photo: Getty Images

This vegetable carries doses of vitamin C, calcium and potassium. "Studies show that has a substance that can prevent certain cancers"Explains nutritionist Daniela Cyrulin. The turnip leaves are an excellent food with a high content of vitamin A, B vitamins and vitamin C. In addition, the fibers contribute to normalize the intestinal functions, which aid digestion.

Chicory

Chicory - Photo: Getty Images

It is rich in oligosaccharides, substances that are not fully digested by the body and serve as food for intestinal beneficial bacteria are called prebiotics. "This substance aids in good intestinal function, treating cases of bowel caught decreases toxin levels in the intestine, aiding in the prevention of cancers"Explains Barbara Rescalli Sanches.

It also improves the absorption of minerals and controls levels of triglycerides in the blood. Another advantage is its ability detoxification, or assists in the elimination of toxins in the body. Furthermore, an important source of vitamins A, B, C and D and minerals. It is low calorie and is excellent for use in slimming diets. The best way for her to be consumed raw is to better take advantage of its nutritional value.

cherry

Pitangas - Photo: Getty Images

This small red fruit stands out for the amount of calcium loads, phosphorus and iron, and vitamins A and C, indicating its high antioxidant power which makes it a powerful ally for your bones, helping to prevent diseases such as osteoporosis. According to Bárbara Rescalli, it is also rich in lycopene, important in preventing a range of cancers, such as prostate cancer, lung and stomach. To consume this fruit, you need to take care of the fungi, which reproduce in the fruit peel. Notice if the shell is not with a rough texture or a different color.

Face

Yams - Photo: Getty Images

This tuber is the less famous cousin potato. By having the taste very much like such a popular food, yams was dropped, and few people put on the plate. According to Bárbara Rescalli, the yam is a source of carbohydrates that can be used for muscle recovery after physical activity. Also brings benefits to the immune system and inhibits the evil action of free radicals.