Health Benefits of Eating Lettuce

Some of the benefits of eating of lettuce especially a good dish of lettuce prepared with lemon and oil include; easing digestion and help in inducing sleep. The fact that lettuce calms the nerves and also makes the stomach satisfied is an indication that it is one of the foods for the nervous system.

In ancient times, the Romans ate this food at night as a sleep aid especially after overeating. It is an ideal food for those who want to get its sedative effects and also for a remedy for obesity.

Other names include:

Lactuca virosa L. (Scientific name)

Celtuce, Cos, Garden lettuce (Green) romaine lettuce

French:       Laitue

Spanish:     Lechuga

German:      Kopfsalat

Brief Description of Lettuce

The lettuce plant leaves ‘Lactuca Sativa’, belongs to the botanical family Compositae. It has varieties with straight leaves and other leaves that are curled. The colors vary from green to purple red.

Lettuce is native to Asia Minor and presently is grown in the open air throughout the world especially in temperate regions as well as in green houses.

Lettuce Composition

Energy                           =                 16.0 kcal = 67.0 kj

Carbohydrates               =                 0.670 g

Protein                           =                 1.62 g

Fiber                               =                 1.70 g

Vitamin A                      =                 260 µg RE

Vitamin B₁                     =                 0.100 mg

Vitamin B₂                       =                 0.100 mg

Folate                             =                 136 µg

Vitamin B₁₂                    =                 ____

Vitamin C                      =                 24.0 mg

Vitamin E                       =                 0.440 mg α-TE

Calcium                          =                 36.0 mg

Phosphorus                   =                 45.0 mg

Magnesium                    =                 6.00 mg

Iron                                =                 1.10 mg

Potassium                      =                 290 mg

Zinc                                =                 0.250 mg

Saturated Fat                 =                 0.o26 g

Total Fat                        =                 0.200 g

Sodium                          =                 8.00 mg

Cholesterol                    =                 ____

This is based on the daily % value provided by 100 grams of lettuce.

Percentage composition

Fiber                               =                 1.70%

Minerals                         =                 0.900%

Carbohydrates               =                 0.670%

Protein                           =                 1.62%

Water                             =                 94.9%

The information above tells us more about the benefits of eating lettuce

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Properties and Indication

Lettuce is one the foods that are highly rich in water (94.9%) with relatively high protein level (1.62%) which is somewhat surprising.

It is worthy to note that there are incomplete proteins, since it appears essential amino acid methionine is available in insufficient quantities.

However, it is a good thing to combine lettuce with legumes (for example, a plate of legumes) and this will supplement all the essential amino acids which the body needs in proper proportion.

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In carbohydrates, lettuce is quite poor (0.67%) and also fat (0.2%) and this tells us why it is quite less energetic. However, its therapeutic and nutritional value is dependent upon the following components. They are:

1. Provitamis A
2. B group vitamins
3. Vitamin C
4. Minerals
5. Sleep-inducing substances
6. Vegetable Fiber

Provitamin A: We will get 260 μg RE from 100 grams of lettuce and this represents a quarter of the daily requirements. In the form of beta-carotene, the white leaves at the center provide much less provitamin A.

B group vitamins: One of the benefits of eating lettuce is because of its richness in vitamin B₁ and B₂ and folates in the following regard; (0.1 mg/100 g), (0.1 mg/100 g) and (135.7 μg/100 g)

Vitamin C: According to stylecraze.com it contains antioxidants like vitamin C. Lettuce makes available 24 mg /100 g as regards to vitamin C which is somewhat less than half that of lemon.

Minerals:  Its potassium content is quite notable with 290 mg per 100 grams and iron 1.1 mg per 100 grams. There is also a significant amount of calcium, magnesium and phosphorus and other trace elements such as copper, zinc, and manganese.

Alkalizing salts are formed by these minerals thereby making lettuce a good take on as antacid especially in the blood as well as in the stomach.

Sedative and sleep-inducing substances: The substances found in lettuce are similar to those of opium but somewhat lacking in toxicity and other certain additive properties. This makes lettuce endowed with the following properties:

1. Alkalizing
2. Sedative
3. Remineralizer
4. Sleep inducing.

Some Health benefits of eating lettuce

The following are the indications regarding the following conditions

1. Diabetes
2. Obesity
3. Insomnia
4. Digestive disorders
5. Constipation
6. Nervous system functional disorders

Diabetes

One of the benefits of eating lettuce is because this food is quite low in carbohydrates and this is why it is recommended in cases of diabetes. Therefore, those suffering from diabetes should eat lettuce limited only by the appetite.

Obesity

Lettuce brings about satisfaction but makes available few calories. Among the benefits of eating lettuce is ability to relieve nervousness and also anxiety.

Insomnia

In cases of insomnia, a plate of lettuce is highly recommended. Eating lettuce at night fosters sleep.

Digestive disorders

It is good to eat lettuce before meal because it tones the stomach and improve digestion.

Constipation

The fiber content of lettuce coupled with its digestibility facilitate intestinal function. For more on constipation and some foods regarding constipation, you check out this post on constipation.

Nervous system functional disorders

Functional disorders of the nervous system such as stress, nervousness, anxiety or psychological tension are done away with after consuming especially on the regular.

Taking lettuce regularly provides a mild and sedative effect and also makes available B vitamins for the stability of the nervous system.

Preparation and Use

1. Raw: The best way to eat and enjoy lettuce is when it is fresh and can be eaten raw. It can be prepared with oil such as olive oil and some drops of lemon juice. Also know that the green leaves are quite nutritious than the white ones.
2. Cooked: The tough leaves can be cooked just like any other green vegetable

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