They are not as popular as strawberries, nor do they make
enemies like jiló. That's why, when it comes time to put together your plate or
buy the month's produce, they are forgotten among the supermarket's fruit and
vegetable shelves. Radish? Turnip? Yam? The nutritionists themselves often
forget that they exist.
But you should know that some foods that are left out of your
trivial menu bring many health benefits and help to compose a balanced diet.
Who loses with the absence of this group and their nutrients is our health? To
get them out of oblivion and to help you put together a diet rich in nutrients
and colors, HelthyFit has selected 10 superfoods that are very good for your
body and your diet. Check them out:
Lentil
Lentils are very popular during the holidays. But then it is
forgotten for the rest of the year. An injustice, since it is an ideal food for
the diet and for health, as it is rich in vegetable protein, which helps in the
formation and strengthening of muscle mass and in the healing of injuries.
"The lentil is also high in fiber, vitamins and iron, and low in fat, making it an excellent substitute for beans, for example," says nutritionist Roberta de Lucena Ferreti, from Unifesp.
Sweet Potatoes
Many times, they are seen with a crooked look and a frown.
Some people find it strange that they are sweet, and others still think that
they have a large number of calories - and for this reason, they need to stay
away from the plate.
But even though it is about twice as high in calories as the
regular potato and also has more carbohydrates, sweet potatoes are a great
source of vitamin C, fiber and potassium, unlike the conventional potato.
Besides being very versatile (it can be used in sweet and savory dishes), it is
a friend of summer, because it is a source of beta-carotene, the component that
enhances the tan.
Yam
Yams are an important source of protein, potassium, and
phosphorus, and can be used to prevent diseases such as osteoporosis,
arthritis, and kidney stones. A source of carbohydrates and fiber, it can be an
option to breads, pasta, cereals, and all kinds of tubers and roots.
In addition, the consumption of these minerals helps keep the
memory working even after old age. The best way to consume it is boiled, but it
is important that it does not stay too long in the fire, so that there is no
loss of nutrients and vitamins.
Radish
Pink on the outside and white inside, the radish is a
beneficial vegetable thanks to its medicinal properties. It stimulates the
digestive functions, cleans the respiratory tract, and boosts the immune
system. According to nutritionist Roberta de Lucena, this happens because of
the large number of vitamins and minerals, such as calcium, potassium,
magnesium, and phosphorus.
Medlar
Popularly called yellow plum, this fruit is rich in vitamin C
and mineral salts, such as calcium and phosphorus. Another property of the
loquat is that it controls the levels of fat in the blood and reduces insulin
resistance, thus preventing diabetes.
"Studies also indicate that the loquat has triterpenes,
substances that modulate the formation of nitric oxide, which acts in the
respiratory tract and has an effect that can be beneficial in controlling
bronchitis, besides helping in the treatment of inflammatory allergic diseases
such as asthma, rhinitis, and sinusitis," explains Bárbara Rescalli
Sanches, from Clínica Damasceno.
Swiss Chard
Also known as Chinese cabbage, this vegetable is extremely
versatile, because both the stalks and the leaves can be used. In addition, it
is great raw and also sauteed with olive oil and garlic. "In addition to
protecting the liver, the chard helps control diabetes, because it has fiber
and has substances that cause regeneration of pancreatic cells, which is where
insulin is produced," explains Barbara.
In addition, the chard is also a source of vitamin A and C.
Those who have a tendency to develop kidney stones, for example, need to watch
the amount of this food consumed. "There is a large amount of oxalate in
chard, a substance that can bind to calcium and form kidney stones," she
says.
Beet
It is also among the rejected foods. But what few people know
is that beets are a great ally in fighting fatigue. Researchers at the
University of Exeter (Great Britain) found that the nitrate found in it helps
reduce oxygen consumption and therefore slows down the rate of the process that
leads to fatigue. Therefore, they recommend a glass of beet juice before
exercising.
Turnip
This vegetable carries doses of calcium and potassium.
"Studies show that it has a substance that can prevent certain types of
cancer," explains nutritionist Daniela Cyrulin.
Turnip leaves are an excellent food with a high content of
vitamin A, B vitamins, and vitamin C. In addition, its fiber contributes to
regularize the intestinal function, which helps digestion.
Chicory
It is rich in oligosaccharides, substances that are not fully
digested by the body and serve as food for beneficial intestinal bacteria, the
so-called prebiotics. "This substance helps the intestine function well,
treating cases of intestinal problems, and decreases the levels of toxins in
the intestine, helping to prevent cancers," says Barbara.
It also improves the absorption of minerals and controls the
levels of triglycerides in the blood. Another advantage is its detoxification
capacity, in other words, it helps eliminate toxins from the body. In addition,
it is an important source of vitamins A, B, C, and D, and minerals. It has low
caloric value, making it excellent for weight loss diets. The best way to
consume it is raw, to better take advantage of its nutritional value.
Pitanga
This little red fruit stands out for the amount of calcium it
contains, besides phosphorus, iron, and vitamins A and C, indicating its high
antioxidant power - which makes it a powerful ally for the bones, helping to
prevent diseases such as osteoporosis.
According to Barbara Rescalli, it is also rich in lycopene, which is important in preventing a number of cancers, such as prostate, lung, and stomach cancer. However, to consume this fruit, you have to be careful with the fungi that reproduce on the peel of the fruit. So make sure that the skin is not rough or of a different color.