Garden lettuce or cultivated lettuce A type of plant belonging to the genus Lettuce of the family Asteraceae or Composite broadleaf. Lettuce is one of the vegetables whose leaves are eaten fresh, raw or in salads. It is rich in nutrients, especially vitamins, salts, oils and protein.
The benefits of lettuce
Lettuce is one of the famous leafy vegetables, light on the stomach and great for its benefits to the body and skin, so what are the benefits of lettuce?
Lettuce is one of the most popular leafy vegetables in terms of food, cultivation, and health benefits. Lettuce is usually added to many dishes, such as: salads, snacks, sandwiches,
Below we will learn about the most famous benefits of lettuce and its nutritional value:
The benefits of lettuce for the body
1- Aids in weight loss
Lettuce is a low-calorie source and almost does not contain any fat. One hundred grams of fresh lettuce leaves have no more than 14 calories and a fat content of no more than 0.14 grams.
For this reason, lettuce is an ideal food for those who aspire to lose or control weight, in addition to being a rich source of dietary fiber that contributes to increasing the sense of satiety and reducing the amount of food eaten during the day.
2- Promote heart health and lower cholesterol
Lettuce helps in promoting the health of the heart and arteries in several ways, which can be summarized in the following points:
- Eating lettuce helps reduce bad cholesterol levels and increase good cholesterol in the body, which helps prevent heart and arteries diseases.
- Lettuce is a source of beneficial and unsaturated fatty acids, such as omega-3, which promotes heart and arteries health.
- Lettuce is rich in powerful antioxidants, such as vitamin C and beta-carotene, which prevent oxidation and fight inflammation.
3- Promote digestive health
Since lettuce is rich in dietary fiber, it helps to promote the health of the digestive system and the digestion process, improves bowel movement and the balance of its environment, and avoids other digestive diseases, such as: constipation and bloating.
4- Help treat sleep disorders and insomnia
The liquid substance found in lettuce is called lactocarium, which you may notice when you bite into lettuce leaves. It is what gives lettuce its ability to treat sleep disorders and insomnia, for which lettuce has been known since ancient times.
5- Maintaining an alkaline body environment
Lettuce is one of the most alkaline foods, as it helps maintain the balance of the acidic and alkaline environment, and it also helps to remove toxins from the body, which makes it a food that helps clear the mind and promotes the process of thinking, relaxation, deep sleep and clear skin.
6- A diabetic-friendly food
The glycemic index of lettuce is low, which makes it an ideal food for diabetics, in addition to being low in carbohydrates, calories and fats, and high in dietary fiber.
7- Boost immunity
Lettuce is rich in antioxidants, such as beta-carotene, vitamin A, and vitamin C. It helps boost immunity, fight infections, and promote skin health, which is the body’s first line of defense.
Eating lettuce also helps in promoting proper digestion and absorption of nutrients in the intestine, which strengthens the defense against the presence and multiplication of harmful bacteria.
It is known that eating sources of vitamin C helps greatly in preventing colds and influenza and relieving their symptoms.
8- Cancer prevention
Studies have shown that the green pigment chlorophyll found in leafy vegetables such as lettuce may contribute to reducing the risk of some cancers, such as: colon cancer, and eating a diet poor in green leafy vegetables may be associated with an increased risk of cancer.
Lettuce also contains antioxidants and vitamins A that contribute to controlling cancer cells and preventing their spread in the body, and protecting cells and DNA from damage. A diet high in antioxidants has been associated with a reduced risk of lung and skin cancer, prostate cancer, and breast cancer ovarian, and breast cancer.
9- Promote healthy and strong bones
Lettuce, like other leafy vegetables, is a source of vitamin K, which is very important and necessary for building bones, increasing their density and preventing fragility. It is also known for the vital role that this vitamin plays in blood clotting, healing wounds and bruises, and preventing many diseases.
In addition, the calcium content of lettuce, which is known for its essential role in maintaining a healthy skeletal structure, makes eating lettuce a major role in strengthening and strengthening bones.
10- Promote eye health and vision
The antioxidants contained in lettuce, especially vitamin A and vitamin C, help maintain eye health and protect it from disorders, and a deficiency in any of them may lead to corneal thickening, macular degeneration, glaucoma, and cataracts.
So eating lettuce and other sources of these vitamins may help you be less likely to develop any of these problems, especially with age.
The benefits of lettuce for the skin
1- Promote skin health and protect against wrinkles
Eating lettuce helps to promote healthy skin. Vitamin A, which is present in high quantities, is necessary for healthy skin. A deficiency of this vitamin in the body leads to skin problems.
Also, beta-carotene and vitamin A in general help prevent signs of aging, wrinkles and fine lines on the face.
2- Helping to regenerate cells
As for the vitamin C content of lettuce, when consumed, it contributes to cell regeneration and protects them from damage, which helps in preventing skin cancer. It is responsible for building collagen in the skin, and is necessary to maintain skin elasticity and health, and helps heal wounds.
3- Protection from acne
Lettuce contains anti-inflammatory and nutrients that help prevent acne and skin problems, such as: antioxidants, potassium, and B-complex vitamins.
Also, the low glycemic index of lettuce helps prevent pimples and acne.
4- Sun protection
Lettuce contains a good percentage of vitamin C and vitamin E in maintaining healthy skin and protecting it from ultraviolet rays and sunlight.
5- Detoxification and sleep improvement
Eating lettuce has a great role in detoxifying the body and the skin in particular.
The iron content of lettuce promotes the building and functioning of hemoglobin in the body, which increases the complexion’s radiance and glow.
Lettuce is also a great source of potassium, which improves sleep quality, and this of course will help in resting the body and skin in particular.
Benefits of lettuce for hair
According to the University of Maryland Medical Center, many hair disorders and problems may be due to nutritional deficiency, and the lack of intake of some elements in sufficient quantities, especially iron, zinc, and vitamins A and face.
Lettuce is a source of all these elements, so eating it may enhance the health of your hair, strengthen it and treat hair loss problems, especially with its content of vitamin K and vitamin E.
Lettuce also provides you with many minerals that are very important for maintaining healthy skin, nails, and hair. It contains phosphorous, silicon, and a sufficient amount of sulfur to meet all your body’s needs.
And to get the greatest benefit and in a noticeable time, you can eat a mixture of lettuce, watercress, spinach, orange and carrot juice daily.
The benefits of lettuce for pregnant women
Eating lettuce helps maintain the health of a pregnant woman, as it is a source of many valuable plant nutrients, and its benefits for pregnant women include:
- It is a great source of folic acid (B9), which is necessary during the first pregnancy to ensure the growth and development of the fetus’s nervous system in an integrated manner, and to protect the fetus from any congenital anomalies.
- Lettuce is rich in vitamin K, which helps prevent the risk of bleeding.
- The lettuce content of dietary fiber contributes to enhancing digestion and preventing constipation.
- Eating lettuce, which is rich in potassium, helps you relax and promotes deep sleep.
- Eating lettuce helps prevent infections and microbial infections that you may be susceptible to during pregnancy.
- Eating lettuce promotes the regulation of cholesterol levels thanks to its high fiber and antioxidant content.
- With its potassium content, it helps regulate blood pressure levels, and works to protect you from the risk of heart disease and strokes.
- Lettuce contributes to preventing cancer, especially breast cancer and leukemia, so consuming it during your diet will have great effects on your body in the future.
- Eating lettuce helps reduce stress and anxiety due to its calming effects and high potassium content.
- Contributes to preserving nerve cells and protecting them from the risk of death or the risk of developing nerve diseases.
You can eat many dishes that contain lettuce during pregnancy, but you must pay attention and wash it well to avoid contaminated lettuce leaves that may infect you with serious diseases, such as: toxoplasmosis or listeria.
The nutritional value of lettuce
Here is what is contained in 100 grams of fresh lettuce, according to the US Department of Agriculture (USDA) website:
- Energy 14 calories
- Carbohydrates 2.92 grams
- Protein 1.13 g
- Fat 0.14 g
- Dietary fiber 1.2 g
- Vitamin A 198 mcg
- Vitamin C 6 milligrams
- Vitamin K 75.2 mcg
- for folate 34 mcg
- Iron 0.64 mg
- Calcium 27 mg
- Potassium 168 mg
- Sodium 19 mg
Recommendations about eating lettuce
There are no specific recommendations about the allowed daily portions of lettuce, as it does not have any clear and negative side effects on health.
However, it is generally advised to regulate its intake and calculate its portions from the portions of vegetables that are allowed to be eaten daily.
It is usually recommended to wash the lettuce well before eating it, as lettuce is one of the most agricultural crops that can be contaminated with fertilizers, dust, or microbes.
Heart patients and those taking anticoagulant medications are advised to be moderate when eating lettuce, as its vitamin K content may interfere with the mechanism of action of these medications.
