Lettuce is a leafy vegetable, famous for being the basis of salads. There are several types of lettuce and they all share the scientific nameSalat sativa.
The health benefits of lettuce mainly come from its vitamin content. The health benefits vary depending on the type of salad a person eats. All salads fall into one of four variants:
- main salad (happened)
- sla (crispy)
- romainesalat (longifolia)
- Celtuce-secret (as Augustus)
Lettuce gets its name from its round shape. This variety includes iceberg lettuce and butterhead lettuce, both of which are commonly sold in supermarkets.
Leaf lettuce does not form a head, but is connected by a stem. Some of these lettuce varieties are darker in color or have reddish leaves.
Romaine lettuce is another type of lettuce commonly sold in supermarkets. It is also known as the main ingredient in Caesar salad.
Celtues lettuce, also called asparagus lettuce or stem lettuce, has a striking, large stem. This type of lettuce is common in China, but less common in the Western world.
Health benefits
The health benefits of lettuce vary by type of lettuce, based on their nutritional value. Iceberg lettuce is generally the type of lettuce with the lowest amount of nutrients.
Bone strength
Lettuce is a source of vitamin K, which helps strengthen bones. Consuming adequate amounts of vitamin K can also reduce the risk of bone fractures.
Hydration
Water makes up more than 95% of raw lettuce. As a result, eating lettuce hydrates the body. While it is necessary to drink fluids, water in food can also contribute significantly to hydration.
Improved vision
Lettuce is a source of vitamin A, which plays a role in eye health. Vitamin A can reduce the risk of cataracts. Vitamin A also helps prevent macular degeneration.
Improved sleep
Extracts from several types of lettuce have also been shown to promote sleep. Until further research is done, it is unknown whether lettuce in its natural form can produce a similar effect.
Power supply
The nutritional value of lettuce varies by variety. Almost all lettuce contains a significant amount of vitamin A, along with small amounts of vitamin C and iron.
Nutrients per part
One cup of chopped iceberg lettuce contains:
- Calories: 10
- Egg white: 1 gram
- fed: 0 gram
- Carbohydrates: 2 gram
- Fiber: 1 gram
- Sugar: 1 gram
Iceberg lettuce contains 7% of the daily value of vitamin A. It also contains small amounts of vitamin C and iron. It contains fewer vitamins and minerals than other types of salad.
One cup of chopped butter lettuce contains:
- Calories: 7
- Egg white: 1 gram
- fed: 0 gram
- Carbohydrates: 1 gram
- Fiber: 1 gram
- Sugar: 1 gram
Head lettuce contains 36% of the daily value of vitamin A. It also contains small amounts of vitamin C, iron and calcium.
One cup of chopped red leaf lettuce contains:
- Calories: 4
- Egg white: 0 gram
- fed: 0 gram
- Carbohydrates: 1 gram
- Fiber: 0 gram
- Sugar: 0 grams
Red lettuce contains 42% of the daily value of vitamin A. It also contains small amounts of vitamin C and iron.
One cup of chopped romaine lettuce contains:
- Calories: 8
- Egg white: 1 gram
- fed: 0 gram
- Carbohydrates: 2 gram
- Fiber: 1 gram
- Sugar: 1 gram
Romaine lettuce contains 82% of the daily value of vitamin A. It also contains small amounts of vitamin C, iron and calcium.
Things to watch out for
In general, lettuce is safe for most people to eat. It is not a common allergen. Because it is low in calories, there is no big problem with eating too much salad.
However, in recent years there have been many cases of lettuce being contaminated with E. coli. Sometimes lettuce is recalled, especially romaine. These outbreaks are likely due to runoff from nearby animal farms contaminating lettuce.
How to prepare salad
Although lettuce is known for its use in salads, it can be eaten in a variety of ways. To enjoy the health benefits of lettuce, try it in:
- Cover
- Sandwiches
- Loempia's not Loempia's
- Rice dishes
- Taco's
- Smoothies
Depending on the type of salad, you can also use it as a substitute for bread with some sandwiches or burgers.
