The health benefits of lettuce include boosting sleep, fighting inflammation, fighting bacteria and fungi, hydration, improving memory, maintaining cognitive function, managing anxiety, a rich source of omega-3 fatty acids, promoting muscle development, supporting weight loss, skincare, and supporting pregnancy development.
What is lettuce?
The word lettuce comes from the Roman Lactuca sativa; however, it is not from Rome, but from Egypt. The ancient Egyptians were the first to grow lettuce for its fatty seeds. This vegetable was revered by the Egyptians, Greeks, and Romans for its religious and medicinal value.
Today, lettuce is grown as a leafy vegetable in almost every region of the world. It is an annual plant that can only be harvested 65-130 days after sowing. Lettuce belongs to the daisy family, the Asteraceae. Leafy greens are often eaten raw in salads or wraps.
There are several types of lettuce, such as iceberg lettuce, romaine lettuce, crisp lettuce, and head lettuce, which are among the most popular. All the vegetables in the salad have a crunchy texture and a slightly sweet taste. Most lettuces are green to yellow-green, but some can be brown-violet.
Eating a bowl of salad every day can do a lot of good in the world. Lettuce is an excellent source of fiber and cellulose, which improves digestion and promotes long-term weight loss. It is also rich in vitamin A, vitamin C, vitamin E, and vitamin K, as well as minerals such as potassium, magnesium, iron, calcium, and zinc.
Nutritional information for lettuce (per 100 g)
Calories 62 Protein
1.4 g – 3% RA
Vitamin A 7404 IU – 148% RDA
Vitamin C 18.0 mg – 30% RDA
Vitamin E 0.3 mg – 1% RDA
Vitamin K 174 µg ? 217% RDA
Thiamine 0.1 mg? 5% RDA
Riboflavin 0,1 mg ? 5% RDA
Niacin 0,4 mg ? 2% RDA
Vitamin B6 0.1 mg ? 4% RDA
Folic acid 38 mcg ? 10% RDA
Pantothenic acid 0.1 mg ? 1% RDA
Choline 13.4 mg
Calcium 36 mg ? 4% RDA
Iron 0.9 mg ? 5% RDA
Magnesium 13 mg ? 3% RDA
Phosphorus 29 mg? 3% RDA
Potassium 194 mg? 6% RDA
Sodium 28 mg? 1% RDA
Zinc 0.2 mg ? 1% RDA
Manganese 0.3 mg 13% RDA
Selenium 0.6 µg ? 1% RDA
Let’s start with the 11 impressive benefits of lettuce.
1. Induction lettuce
One of the oldest benefits of lettuce, dating back to the Middle Ages, is its ability to induce sleep. This particular advantage has already been confirmed by research. It contains lactucarium, a chemical with the same properties and structure as opium. Lactucarium is a white substance of lactic acid found in the leaves. This chemical helps you relax and improves the quality of your sleep but has no harmful side effects compared to opium.
2. Anti-inflammatory properties
Inflammation negatively affects many aspects of your health and can cause problems such as B. Dental problems, lower back pain, migraines, and others. However, they can be avoided by including salad in the diet. Its extracts contain biochemical catalysts, lipoxygenase, and carrageenan, which have shown significant control of inflammation.
3. Antibacterial and antifungal properties
It has antifungal properties when digested. Salad latex, called lactucarium, can kill several types of yeast fungi, including Candida albicans.
It can also help protect the body from harmful germs. This property is due to the biochemical terpenes and cardenstaves.
4. Allows for the hydration of
You can eat a bowl of salad to rehydrate. It contains significant amounts of potassium, which plays an important role in maintaining fluid balance in your body. The fluid balance is very important for the proper functioning of our organs. Athletes are therefore advised to eat potassium-rich foods after difficult sporting events to restore fluid balance.
Potassium also promotes the transmission of electrical signals throughout the body and increases the efficiency of nerve reflexes. Thus, the contraction of the muscles helps you to perform multiple tasks without exhausting yourself too quickly.
5. Lettuce is a neuroprotective agent
The death of neurons breaks the physical connections in the brain that form your memory. As a result, the death of neurons can lead to neurodegenerative diseases such as Alzheimer’s disease. Lettuce, on the other hand, has the potential to combat the possibility of such diseases. Salad extracts may reduce neuronal cell death through their role in the metabolism of glucose, which has been shown to play an important role in disease progression.
The neurological benefits of lettuce were discovered in ancient times to treat insomnia, improve memory and maintain cognitive functions into old age.
6. Helps control the alarm
Further research has shown that lettuce has not only sedative but also anxiolytic properties. Therefore, salad eaten often can help relieve stress and anxiety.
7. Rich in omega-3 fatty acids
Omega-3 fatty acids are one of the most important substances our body needs for optimal health. A key nutrient like Omega 3 offers both physical and mental benefits. In addition to fish, it is also rich in this nutrient, making it ideal if you are a vegetarian or vegan.
Omega 3 improves cardiovascular health by eliminating and preventing the buildup of plaque that hardens arteries, boosting blood circulation without over-pumping the heart. As a result, Omega 3 reduces the risk of stroke, high blood pressure, and cardiac arrest.
In addition, omega-3s help to lower bad cholesterol or LDL cholesterol and blood pressure. In addition, Omega 3 helps maintain normal blood viscosity and plays a role in maintaining optimal brain function.
8. Promotes muscle development
Not all sources of protein are found in meat. For example, lettuce is a vegetable that contains a certain amount of protein, as well as enzymes that make protein synthesis more efficient. While lettuce alone probably won’t build much muscle, its synergistic effect with other protein sources makes it as important as ever.
9. Among the best foods for weight loss
It is one of the best products for weight loss. It is high in fiber and cellulose, but low in calories and fat. Cellulose provides a feeling of satiety and delays the emptying of the stomach, thus preventing overeating. It also promotes the removal of waste products and can help remove bile acids from the stool, thus lowering cholesterol levels.
10. Provides skincare services
People need to understand that improving skin quality starts in the body. Eating foods rich in nutrients, such as lettuce, has many benefits for your skin.
Contains terpenes, cardenstaves, and glucanases. These enzymes, which are part of lettuce’s antibacterial properties, can help reduce the risk of bacterial skin infections. Similarly, lettuce contains omega 3, which can treat mild skin infections associated with acne.
In addition, the omega-3 fatty acids in lettuce can moisturize the skin and control the production of lettuce heads. Omega 3 is also a powerful antioxidant that can slow the breakdown of skin cells. Thanks to the combination of vitamin C and omega-3 in lettuce, collagen synthesis is increased and cell membranes are protected from excessive water loss, which is important for both maintaining good skin and keeping skin healthy.
11. Development assistance for pregnancy
It is rich in vitamin K, an essential vitamin for pregnant women. Vitamin K helps prevent nervous system abnormalities during pregnancy and bleeding during childbirth. Similarly, lettuce contains folic acid, which is essential for DNA synthesis during pregnancy.
For thousands of years, lettuce has been grown not only for food but also for health. Lettuce was an important part of the diet of the Egyptians, Greeks, and Romans, based on ancient paintings and history.
Eating green vegetables like lettuce is a great way to provide your body with the nutrients it needs. Lettuce is not only rich in vitamins and minerals, but it also contains several enzymes that give it antibacterial, anti-inflammatory, anti-fungal, and anti-anxiety properties. In addition, lettuce has sedative properties similar to opium, but without the harmful side effects.
It is often eaten raw in salads or wraps, but another way to enjoy its health benefits is to make it into juice by combining it with other fruits and vegetables of your choice. Whatever your preference, make sure you take advantage of everything it has to offer.