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.

So are you excited to know more about Quinoa and its health benefits? Ok let’s start to discuss the superfood. 

What is Quinoa?

Quinoa is a gluten free, carbohydrate and protein rich seed collected from Chenopodium quinoa plant. Basically it is not a grain as it is not extracted from cereal crops(grasses) like Rice, Oats, Millets etc. But we consider Quinoa as a pseudo-cereal, because the whole world prepares and eats this food as a whole grain.

Quinoa Plant

Types of Quinoa

There are about 120 varieties of quinoa and commonly found in white, red and black  in colour.

Quinoa Nutritional Value

As quinoa consumes whole grains, it is a good source of fiber, carbohydrates, proteins, vitamins, minerals etc.

 According to U.S Department of Agriculture(USDA) , 1 cup of cooked quinoa contains      

Calories-222

Carbohydrates-39g

Proteins-8g

Fat-6g

Fiber-5g

Health Benefits of Quinoa

1. Quinoa helps in lowering body weight

• Quinoa is high fiber content food which provides several health benefits like reducing high cholesterol level, high blood pressure and also reduces the risk of constipation.

• Due to a rich source of fiber it also helps in lowering body weight, because by consuming high fiber content food, will make us feel like a full stomach for a longer period of time and we can not go out to eat frequently.

2. Quinoa is a good source of Protein

• Vegetarian people who follow more on plant based nutrition, Quinoa is a better choice for them as it is a good source of protein.

• One cup(185 gram) of cooked quinoa provides about 8 gram of protein.

• Proteins play a major role in our overall body development like muscle development, boost our immunity etc.

3. Quinoa is a good source of Antioxidants

• Compared to other cereal grains, quinoa is a good source of antioxidants like vitamin E. It helps in lowering the risk of coronary heart disease, certain cancers, eye disorders and also lowering our aging process.

• Quinoa also contains antioxidants like quercetin and kaempferol. According to different studies, quercetin helps in improving the body’s immune system against infection and inflammation. Kaempferol protects against heart disease, diabetes, infections and certain cancers. 

4. A source of essential minerals like Iron, Manganese and Magnesium.

• Quinoa is a source of some minerals like iron, manganese and magnesium which are important for us.

• Iron is an essential part of hemoglobin. It carries oxygen in the blood.

•  Manganese takes part in different enzymatic processes in the body, regulating blood sugar level and also metabolism of nutrients like proteins and carbohydrates and their absorption in our body.

• Magnesium helps in reducing the risk of high blood pressure, cardiovascular disease and type-2 diabetes.

Side effects of eating Quinoa

• There are few health risks associated with eating quinoa. Quinoa seeds are coated with chemicals like saponins, which protect plants from diseases caused by fungi, bacteria and viruses.

• Saponins can have a bitter, soapy test. They may cause upset in stomach function.

• Quinoa should be rinsed thoroughly in cold water before cooking.

Recipes of Quinoa

1. Quinoa Risotto with mushroom

2. Quinoa of vegetables

3. Quinoa salad

4. Quinoa pulao etc.

Bottom line

A healthy diet plan will boost our immunity against different health related issues and helps in overall body development. Quinoa is a better source of many essential nutrients and you may consider this super food in your diet plan.

Hope this article provides certain information about Quinoa and its health benefits. Please share your feedback.. Thank you.

Before going to know what are millets? We should analyse ourselves; are we following a healthy diet in our everyday plan? Are we consuming the right food? Or Are we giving proper nutrition to our body? Because our health completely depends on our consuming behaviour and source of nutrition. Of course a routine workout in gym or yoga keeps us fit but line by line proper nutrition also matters. And most importantly the source of nutrition. A balanced nutrition keeps our organs healthy, maintains our blood sugar level and keeps us physically and mentally fit with proper immunity.

Today’s fooding habit may lack nutritional balance, which causes improper blood sugar level, weight gain, heart diseases and other health problems. To save time and follow a busy life schedule, today’s generation somehow tends towards junk foods. Which in the long run keeps us unhealthy and causes monetary losses.

It's time to follow traditional fooding habits which are healthier and boost our immunity. Luckily we have whole grains which is a rich source of all nutritions. Examples of whole grains are Brown Rice, Millets, Quinoa etc. All are rich in essential body making nutrition and must be included in our diet plan. Studies proven that consuming whole grains on a regular basis will help lose weight, as they are rich in fibers. They are rich in essential nutrients which keeps our heart healthy and also they are gluten free foods.

What are Millets?

Millets are small seed grasses belonging to cereal crops. It is widely cultivated and consumed in African and Asian countries. Millets are rich source of nutrition. They are mostly rainfed crop and require less maintenance for cultivation.

Different Types of Millets and Their Nutritional Value

Note- The above nutritional content information is for educational purpose only. Above millets may carry other beneficial nutrients also.

Millets Benefits

Millets are rich in several beneficial nutrients such as phosphorus, magnesium, calcium, copper, potassium, manganese, and so on. Adding Millets in your diet plan may benefit in following ways. However skipping rice or wheat completely for millets will not be healthy for us .We should add multi grains in our diet plan.

Millets for Weight Loss

• Millets are rich in fibers. So after consuming millets, you feel fuller for a longer period than other carbohydrate rich foods as they take more time to digest. So it prohibits us from taking unhealthy snacks frequently.

• Millets are also low calorie content grains which also help in losing weight.

• Due to the rich source of fibers, millets also help in proper digestion.

Millets Keeps your blood sugar levels low

• Millets can help in lowering the blood sugar level and reduce the risk of diabetics as it has a lower glycemic index(GI).

• The glycemic index (GI) refers to how early and how much a food raises a person's blood sugar after eating.

Millets enhance your immunity

• Proteins help in boosting our immunity. Millets content some proteins and can help in strengthening our immunity. 

• The stronger our immunity, we will be less disease prone.

Millets Keeps Your Heart Healthy

• Millets contain essential natural fats. So it helps in lowers the risk of high cholesterol, Heart strokes and other heart diseases. 

• Millets also contain beneficial compounds like lignans, magnesium that may help reduce the risk of heart problems and keep the heart healthy.

• The potassium content in millets regulates proper blood pressure.

Millets Prevents asthma

• The magnesium contained in millets lower down the severity of your asthma problems. 

• Millets don’t contain the allergens. So it reduces the problem of asthma.

Millets Recipes

Some popular millets recipes are as follows;

1. Millet Biryani or Pulao

2. Millet Khichdi

3. Millet Pongal

4. Millet Dosa 

5. Millet Halwa

6. Millet Ladoo

7. Ragi(Millet) Biscuits and cookies

8. Millet idli  etc..

Millets Side Effects: It’s Not Good to Consume too many Millets

Millets are a rich source of nutrition and have so many health benefits but it also comes with some disadvantages also. Which are as follows.

• Millets are known to possess a goitrogen substance. These substances interfere with the production of thyroid hormones and suppresses thyroid activity and results in Goitre.

• Goitre causes enlargement of thyroid glands that present in the throat and develops dry skin, anxiety, depression and slow thinking.

• It would be suggested to include millets weekly one or two times in your diet plan.

FAQs about Millets

Q) Which is better: oats or millets?

1. Both oats and millets are a rich source of nutrition but oats may be processed before they come to our doorstep. But millets are not processed.

Q) Which is the best millet?

1. All varieties of millet have their own positive qualities. Adding proper quantity in your diet plan will boost overall health.

Q) Is millets good or bad for thyroid?

1. Over consuming millets may be harmful for thyroid as they contain goitrogen substance which is not good for thyroid.

Q) Will millets good for weight loss?

Yes. Millets are rich in fiber and also gluten free. So it may help in weight loss.

Q)Is it safe to eat millets everyday?

1. No. It should not be eaten everyday as it is not good for thyroid.

Bottom Line

 Millets are mainly rainfed crops and not require too much water source and also millets are less susceptible to disease pest attack which lower down the expense of farmers towards water source maintenance and pesticide purchase. 

It's good for your health to add millets in your diet plan and take advantage of its healthy nutrition at low cost….Yes…..Millets are less expensive than other whole grains, Which costs less to your pocket. So it is a win-win situation for adding millets in your diet and taking its numerous health advantages.

Thank You.