What is Lettuce?
Lettuce belonging to the Asteraceae family. It is an annual plant that is generally cultivated as a leaf vegetable. Lettuce is used as an ingredient of salads, soups, sandwiches etc.
History of Lettuce
Lettuce was first cultivated by the ancient Egyptians. They utilized the seeds to produce oil and consumed the leaves. The Greeks and Romans later cultivated the crop. Different types of lettuce were produced in the 16th – 18th century period. It is rich in nutrients and has been consumed for its dietary and medicinal benefits for a long time.
How to grow Lettuce?
Lettuce requires cold weather for its growth. Select a sunny place and the soil should be well drained and moist without soggy. Keep the soil fertile by applying compost and other organic fertilisers.
Lettuce seeds are small in size and should be sown ¼ to ½ inch deep in the nursery bed. After growth of 4-6 mature leaves transplant the seedlings.
Follow proper irrigation and fertilisation process as lettuce requires moist soil to grow.
You may grow lettuce in hydroponics methods which give more economic yield.
Types of Lettuce and their nutritional value
Lettuce is low in calories, fat and sodium. It is a good source of fiber, iron, folate, and vitamin A and C. Lettuce is also a good source of different health-beneficial bioactive compounds.
The health benefits of lettuce come mostly from its vitamin content. Health benefits of lettuce vary depending on the type of lettuce a person eats. All lettuces fall into one of four varieties:
Head lettuce (capitata)
Leaf lettuce (crispa)
Romaine lettuce (longifolia)
Celtuce lettuce (augustana)
Head lettuce gets its name due to its round shape. This variety includes iceberg and butterhead lettuces.
Leaf lettuces don't form a head, and are connected to a stem. Some of these lettuces are darker in color or have reddish leaves.
Romaine lettuce is another lettuce type commonly sold in the market. It is mostly used in Caesar salad.
Celtuce lettuce, also known as asparagus lettuce or stem lettuce, has a distinctive, large stem. This lettuce variety is commonly used in China, but less common in the Western world.
A cup of chopped iceberg lettuce contains:
Calories: 10
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 2 grams
Fiber: 1 gram
Sugar: 1 gram
Iceberg lettuce contains 7% of the daily value of vitamin A. It also contains small quantities of vitamin C and iron. It has relatively fewer vitamins and minerals than other lettuce varieties.
A cup of chopped butterhead lettuce contains:
Calories: 7
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 1 gram
Fiber: 1 gram
Sugar: 1 gram
Butterhead lettuce mostly contains vitamin A, vitamin C, iron, and calcium.
A cup of chopped red leaf lettuce contains:
Calories: 4
Protein: 0 grams
Fat: 0 grams
Carbohydrates: 1 gram
Fiber: 0 gram
Sugar: 0 gram
Red leaf lettuce is a good source of vitamin A. It also contains small amounts of vitamin C and iron.
A cup of chopped romaine lettuce contains:
Calories: 8
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 2 grams
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.
Health benefits of Lettuce
Bone Strength
Lettuce is a good source of vitamin K, which helps strengthen bones. Consuming adequate amounts of vitamin K can reduce your risk of bone fracture.
Hydration
Raw lettuce contains an adequate amount of water. As a result, eating lettuce hydrates the body. Although drinking liquids is necessary, water in foods can also significantly supplement 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 in eyes.
Lettuce protects against diseases
Lettuce possesses antioxidants that act against the free radicals in our bodies which are formed due to cellular metabolism. These radicals tend to harm the healthy tissues and cells of our body. They may also cause the development of cancer by mutating healthy cells into cancerous cells. Antioxidants work to protect us against this.
Lettuce good for cancer patients
Lettuce leaf extracts can prevent the spread of leukemia cells and breast cancer cells. Lettuce also contains flavonoids which help to protect the body from lung as well as oral cavity cancers. Thus adding lettuce in your diet can help to fight different types of cancer.
Lettuce helps in improving body metabolism
Presence of iron, magnesium and potassium in lettuce helps to improve the metabolic processes in our body. Lettuce also contains Vitamin B-complex which improves our metabolism.
Lettuce good for heart patients
High levels of bad cholesterol in our body can cause cardiovascular diseases. Lettuce contains Vitamin C and beta-carotene that work together to prevent the artery walls choking which break the blood flow. Lettuce prevents the oxidation of cholesterol and helps in protecting our heart against diseases.
Lettuce prevents harm to neuronal cells
Neurons are brain cells that make physical connections and help to make memory. Lettuce helps to prevent diseases like Parkinson’s which is caused due to the death of neuron cells.
Lettuce has antimicrobial properties
Lettuce has antimicrobial properties and helps to fight the harmful microbes. This is due to the presence of terpenes and cardenolides in lettuce, which work to defend our body against bad microbes.
Lettuce reduces anxiety
Lettuce has anxiolytic properties which help to control our anxiety. Lettuce has a role in the neurological health process and so helps to deal with mental problems such as depression.
Lettuce helps to remove toxins from body
Minerals present in lettuce help to remove the toxic substances from our body. This helps to maintain the acid balance. Removing the toxins help us to remain healthy.
Lettuce has anti inflammatory properties
Lettuce extracts have anti-inflammatory properties due to the presence of biocatalysts like lipoxygenase and carrageenan. Thus including lettuce in the diet may prevent inflammation.
Uses of Lettuce
Lettuce can be consumed in a number of ways. Fresh lettuces are often used in foods like burgers, salads, spring rolls and salads. Lettuces can also be used with seafood like shrimp and prawns. Lettuce is a source of energy and helps to keep your body hydrated also. It is beneficial for your skin and hair as well.
Side-Effects of Lettuce
Lettuce crops may sometimes be sprayed with harmful pesticides, hence it is advisable to wash the vegetable properly before consuming it. Consumption of lettuce may cause allergic reactions in some people. So it is advised to check whether you are allergic or not before consumption.
Conclusion
Lettuce is a good source of vitamins and minerals which supplement different metabolic activities of our body. So adding lettuce in our diet plan will definitely boost our overall health.
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