Lettuce is a leafy vegetable, famous for giving salads their base. There are multiple types of lettuce, and they all share the scientific name Lactuca sativa. The health benefits of lettuce come primarily from its vitamin content. Health benefits vary depending on the type of lettuce a person eats.

Lettuce (Lactuca sativa) is an annual plant of the daisy family, Asteraceae. It is most often grown as a leaf vegetable, but sometimes for its stem and seeds. Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches, and wraps; it can also be grilled.^[rx] One variety, the celtuce (asparagus lettuce), is grown for its stems, which are eaten either raw or cooked. In addition to its main use as a leafy green, it has also gathered religious and medicinal significance over centuries of human consumption. Europe and North America originally dominated the market for lettuce, but by the late 20th century the consumption of lettuce had spread throughout the world. As of 2017, world production of lettuce and chicory was 27 million tonnes, 56% of which came from China.^[rx]

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 from its round shape. This variety includes iceberg and butterhead lettuces, both of which are commonly sold in grocery stores. Leaf lettuces don’t form ahead, and are instead 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 grocery stores. It’s also known as the main ingredient in Caesar salad. Celtuce lettuce, also called asparagus lettuce or stem lettuce, has a distinctive, large stem. This lettuce variety is common in China, but less common in the Western world.

 

Lactuca sativa is an annual plant belonging to the daisy family Asteraceae. It is cultivated as a leaf vegetable sometimes for its seeds and stem. Firstly it was cultivated by ancient Egyptians who turned it from a weed and seeds were used for producing oil, a food plant that is grown for its succulent leaves. Lettuce is a hardy annual cultivated in low temperatures in order to prevent it from flowering quickly. Native to the Mediterranean and Siberia and it is also transported to all areas of the world. Generally, the plant measures 6 to 12 inches in height with colorful mainly green leaves. Lettuce varies in shapes and textures from dense head to notched, frilly, scalloped, or ruffly leaves. Lettuce plants have a main taproot and smaller secondary roots. Varieties found in Western Europe and the US have narrow and long taproots and small set secondary roots. In varieties of Asia, more extensive secondary systems and longer taproots are found. The flower lettuce becomes bitter and unsaleable. Freezing temperatures cause slow growth and might damage outer leaves. When the plants turn to an edible stage, flower stalks measure upto 0.9 meters high having small yellow blossoms. Inflorescences consist of multiple florets having modified calyx known pappus and corolla having five petals fused into strap or ligule and reproductive parts. An ovary is an obovate-shaped compressed dry fruit that does not open at maturity and measures 3 to 4 mm long. Fruits have 5 to 7 ribs on each side having two rows of small white hairs. Each fruit possesses one seed in yellow, white, brown, or gray color that depends on lettuce varieties. Lettuce possesses energy, moisture, fat, protein, dietary fiber, carbohydrates, and sugars. Vitamins and minerals found in lettuce include iron, calcium, phosphorus, magnesium, sodium, potassium, zinc, and sodium along with vitamins such as riboflavin, thiamin, folate, niacin, Vitamin C, K, A, E, and B6. The health benefits provided by lettuce include prevention of cancer, lowering cholesterol levels, regular sleep, protection of neurons, lower inflammation, control anxiety, and wide range of antioxidants.

History

Firstly cultivated in ancient Egypt for producing oil from its seeds. The plant was bred by Egyptians into a plant cultivated for its edible leaves. Evidence shows the cultivation appeared as early as 2680 BC. It is considered as a sacred plant of reproduction god Min and is carried during festivals and placed near his images. The plant is believed to help god to perform sexual acts with determination. It is used in the creation of many images in wall paintings and tombs. Cultivated variety measures 30 inches long and resembles a large version of modern romaine lettuce. Egyptians developed upright lettuce and passed it to the Greeks who shared it with the Romans.

In medieval writings, lettuce appeared as a medicinal herb. It was mentioned by Hildegard of Bingen on medicinal herbs between 1098 and 1179. Joachim Camerarium provided descriptions in 1586 of romaine or cos lettuce, loose-leaf lettuce, and head lettuce. From Europe, Christopher Columbus brought it to the Americas in the late 15^th century. In Europe, many varieties were developed between the late 16^th century and early 18^th century.

In the 1900s, the development of new packing, shipping technologies, and storage improved the lifespan and transportability of lettuce which resulted in an increase in availability.

Plant

Lettuce is an annual or biennial plant usually 15 to 30 to 70 cm. Blades of cauline leaves are ovate to orbiculate having entire or denticulate margins and midribs rarely prickly to setose. Heads are corymbiform.

Minerals	Amount	% DV
Calcium, Ca	13 mg	1.30%
Iron, Fe	0.31 mg	3.88%
Magnesium, Mg	5 mg	1.19%
Phosphorus, P	10 mg	1.43%
Potassium, K	70 mg	1.49%
Sodium, Na	10 mg	0.67%
Zinc, Zn	0.06 mg	0.55%
Copper, Cu	0.01 mg	1.11%
Manganese, Mn	0.09 mg	3.91%
Selenium, Se	0.2 µg	0.36%

Vitamins	Amount	% DV
Water-soluble Vitamins
Vitamin B1 (Thiamin)	0.025 mg	2.08%
Vitamin B2 (Riboflavin)	0.029 mg	2.23%
Vitamin B3 (Niacin)	0.135 mg	0.84%
Vitamin B5 (Pantothenic acid)	0.048 mg	0.96%
Vitamin B6 (Pyridoxine)	0.032 mg	2.46%
Vitamin B9 (Folate)	14 µg	3.50%
Folic Acid	0 µg	N/D
Folate, food	14 µg	N/D
Folate, DEF	14 µg	N/D
Choline	4.9 mg	0.89%
Vitamin C (Ascorbic acid)	3.3 mg	3.67%
Fat-soluble Vitamins
Vitamin A, RAE	133 µg	19.00%
Vitamin A, IU	2666 IU	N/D
Beta Carotene	1599 µg	N/D
Betaine	0.1 mg	N/D
Lutein + zeaxanthin	623 µg	N/D
Vitamin E (alpha-tocopherol)	0.08 mg	0.53%
Tocopherol, gamma	0.15 mg	N/D
Tocopherol, delta	0.01 mg	N/D
Vitamin K (phylloquinone)	45.5 µg	37.92%

Lipids	Amount	% DV
Fatty acids, total saturated	0.007 g	N/D
Palmitic acid 16:00 (Hexadecanoic acid)	0.006 g	N/D
Stearic acid 18:00 (Octadecanoic acid)	0.001 g	N/D
Fatty acids, total monounsaturated	0.002 g	N/D
Palmitoleic acid 16:1 (hexadecenoic acid)	0.001 g	N/D
Oleic acid 18:1 (octadecenoic acid)	0.002 g	N/D
Fatty acids, total polyunsaturated	0.03 g	N/D
Linoleic acid 18:2 (octadecadienoic acid)	0.009 g	N/D
Linolenic acid 18:3 (Octadecatrienoic acid)	0.021 g	N/D
Phytosterols	14 mg	N/D

Amino acids	Amount	% DV
Tryptophan	0.003 g	0.68%
Threonine	0.021 g	1.19%
Isoleucine	0.03 g	1.79%
Leucine	0.028 g	0.76%
Lysine	0.03 g	0.90%
Methionine	0.006 g	N/D
Cystine	0.006 g	N/D
Phenylalanine	0.02 g	N/D
Tyrosine	0.012 g	N/D
Valine	0.025 g	1.18%
Arginine	0.026 g	N/D
Histidine	0.008 g	0.65%
Alanine	0.02 g	N/D
Aspartic acid	0.051 g	N/D
Glutamic acid	0.066 g	N/D
Glycine	0.021 g	N/D
Proline	0.017 g	N/D
Serine	0.014 g	N/D

Flavones	Amount	% DV
Luteolin	0.1 mg	N/D

Flavonols	Amount	% DV
Quercetin	1.5 mg	N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/ 

Health Benefits of Lettuce

Scientifically called Lactuca sativa was cultivated by Egyptians thousands of years ago. Seeds are used by Egyptians for producing oil and leaves were utilized as vegetables. The plant possesses religious and cultural significance in ancient Egypt which is regarded to be sacred. Later Romans and Greeks started the cultivation of this crop. In Europe during medieval times, lettuce is considered to possess medicinal properties which were mentioned in various medieval texts. It was recommended for disturbed blood pressure, bilious eructation, insomnia, loss of appetite, and used as a tonic for the digestive system and intestines and also to eliminate sexual urges. Dried latex of lettuce is used to promote sleep and used as nasal drops.

1. Promotes metabolism

Metabolism is the reaction that converts the food we have consumed into energy that provides power to the body for doing something. Food nutrients have a supportive role as well as control the chemical reaction of the metabolism system. Lettuce has a vital role in the improvement of body metabolism. It possesses magnesium, iron, and potassium which promotes the metabolism of the body. Moreover, it is a great source of B-complex that enhances the metabolism system.

2. Lower heart problems

One must be aware and watch the level of bad cholesterol in the body. The high presence of bad cholesterol results in cardiovascular diseases and other harmful diseases. Bad cholesterol causes strokes and heart attacks. Studies results in the beta carotene and Vitamin C found in lettuce prevent the chances of cholesterol oxidation by preventing the formation of plaques in artery walls that could block off and break the flow of blood. Potassium and fiber also assist in lowering the level of cholesterol. Lettuce has fiber, potassium, beta-carotene, and vitamin C which assist the heart condition.

3. Lowers diabetes

Lettuce is helpful to lower the chances of diabetes. Lettuce contains few calories which makes the glycemic index considered zero. A low glycemic index is great for people who watch the level of blood sugar. The low content of blood sugar lowers the chances of diabetes. Consumption of lettuce regularly prevents the chances of suffering from diabetes.

4. Lower inflammation

Inflammation affects dental issues, migraines, and pain on packs which could be avoided with the consumption of lettuce. The extracts of lettuce act as anti-inflammatory activity promoted by biocatalysts such as carrageenan and lipoxygenase. It is proved that lettuce has a vital role to control inflammation.

5. Prevent growth of cancer

Lettuce leaf possesses various nutrients which help to control various types of cancer. Moreover, research shows that it controls cells of leukemia and breast cancer. Similarly, the consumption of lettuce is essential to eliminate 50% of leukemia cells. Lettuce contains Vitamin A which helps to prevent cancer that assists in dealing with chances of mouth cancer and lung cancer.

6. Prevent microbes

Lettuce also possesses antimicrobial properties which is due to latex that deforms upon yeasts. Biochemicals also assist the body in acting as an antimicrobial. This function is due to cardenolides and terpenes which defense the body from bad microbes. The addition of lettuce to the salad makes a healthier option for the body. Latex possesses antimicrobial activity.

7. Promotes sleep

The condition of insomnia and sleep problem has become common nowadays. The consumption of lettuce regularly helps to deal with this problem. It is due to lactucarium which is a white fluid that comes out when the lettuce leaves are cut. It assists relaxation and promotes quality of sleep. It is also found that lactucarium provides similar properties to opium. One should not be worried as it does not provide any toxic side effects.

8. Treat Alzheimer’s disease

An extract of lettuce provides control on neuron cell death which is caused by glucose or serum deprivation that assists in fighting Alzheimer’s disease. Neurons are vital parts of the body which has a role in making a memory. However, lettuce acts as a neuroprotector that could be an aid for neurodegenerative diseases. Lettuce is used as a food to counteract the chances of this disease.

9. Elimination of toxins

Lettuce is able to eliminate toxins that are due to minerals found in lettuce. It is able to balance the acid. In addition, with the elimination of toxins in the body, only great substances remain in the body. We could reap lots of health benefits from this lettuce.

10. Antioxidant activity

Studies show that lettuce contains antioxidants that scavenge free radicals. Antioxidants have various biochemicals that could be found in diet and are essential for human health. An antioxidant obstructs free radicals that are produced during cellular metabolism. Free radicals could attack healthy cells, tissues, and DNA inside it. It could also mutate healthy cells into cancerous cells which could develop various diseases. Antioxidants counteract these free radicals and neutralize them before attacks of free radicals exist.

7 Potential Benefits of Eating Sea Lettuce Seaweed (Ulva lactuca)

1 – Sea lettuce May Reduce Inflammation and Oxidative Stress

Inflammation and oxidative stress can result from an excess of free radicals (a natural by-product of metabolism) in the body. Free radicals are implicated in many chronic and age-related diseases such as cancer, cardiovascular disease, neurological conditions such as Alzheimer’s or Parkinson’s disease, rheumatoid arthritis, asthma, and renal disease. (1) It’s therefore critically important to support the body’s ability to remove free radicals in order to keep oxidative stress at a minimum.

Sea lettuce is known to contain bioactive compounds that have been shown to counteract free radicals. In one study, Ulva extracts were found to activate an enzymatic pathway leading to increased glutathione production. (2) Glutathione is a powerful antioxidant produced by the body that actively prevents free radicals from damaging critical proteins in the body that could result in disease if left unchecked. (3) There may be a link between maintaining healthy stores of glutathione in the body and healthy longevity, and it’s important to ensure your body is provided with foods that optimize glutathione production. (4 , 5)  Glutathione levels can be reduced by chronic diseases such as cancer or HIV/AIDS, or even through athletic overtraining. Orally consumed glutathione is poorly absorbed and can’t be taken as a supplement, but instead must be augmented by consuming the raw ingredients that fuel intracellular production. Sea lettuce holds promise as being one such ingredient.

Chlorophyll is another anti-inflammatory free radical “warrior compound” found in abundance in sea lettuce.  A recent study found that chlorophyll from Ulva was resistant to digestive enzymes and potentially bioaccessible to humans. (6) Chlorophyll is the pigment that gives sea lettuce its beautiful green color and it’s been shown to help neutralize free radicals in certain human cells. (7, 8)

2 – Could Sea Lettuce Promote Longevity?

Sea lettuce is a sulfur-rich food that contains up to 10 organosulfur compounds; according to our testing, sea lettuce has approximately 34 micrograms of sulfur per gram. (9) As a result of being so sulfur-rich, when sea lettuce breaks down it releases the gas hydrogen sulfide (H₂S), which smells a bit like a salt marsh or rotten eggs. Unfortunately, at high concentrations of 500 ppm or more in the air, H₂S is actually quite dangerous. (10) In some areas of France, sea lettuce grows in such abundance that the beaches turn green as it washes ashore. As these “green tides” decompose, they can release a plume of gas and the surrounding air can exceed safe levels of H₂S within a short period of time. In Brittany, a horse was killed and its rider rendered unconscious after breathing in the fumes of rotting sea lettuce, leading it to be coined with the name “the deadly seaweed”.  In a separate incident, two dogs were killed after breathing in “beach gas”. (11)

Ironically, the same gas making sea lettuce harmful when it’s released in extreme concentrations rotting on the shore in Brittany may also offer some of its most interesting potential health benefits when it’s consumed as food..

H₂S was recently established as the 3^rd gasotransmitter alongside nitric oxide (NO) and carbon monoxide (CO). (12) Gasotransmitters are a small gaseous molecule that functions similarly to neurotransmitters in the body and are involved in a vast array of physiological functions.  All three gasotransmitters are toxic at high concentrations but absolutely vital for human health at low concentrations as they positively engage almost every bodily system.  Inadequate levels of these gasotransmitters have been implicated in a number of chronic conditions including heart disease, (13) chronic bacterial infections, (14) cancer, (15) and kidney disease. (16)

The physiological effects of hydrogen sulfide in the body are particularly interesting. In a healthy young body, our cells regularly divide as part of the cell cycle, but as we age, we accumulate senescent cells, which have lost the ability to divide and have altered physiology with adverse effects on neighboring cells. A recent study showed that hydrogen sulfide compounds could reduce senescent cell load by up to 50%, potentially providing a pathway towards increased lifespan and reduced incidence of age-related diseases such as Alzheimer’s disease and cancer. (17)

3 – Sea Lettuce May Help You Build Stronger Bones

Calcium is essential for strong and healthy bones, and sea lettuce is one of the best food sources of calcium on the planet!  One gram of dried sea lettuce contains about 30 micrograms of calcium. (18) By comparison, parmesan cheese has about 12 micrograms per gram, and skim milk has about 1 microgram per gram of product.

Another intriguing possibility, discussed in a 2017 research paper (19), is that hydrogen sulfide plays an important though not well understood role in maintaining bone density and health. This led to the development of an innovative molecule called DM-22 that generates H₂S and that could be used as a therapeutic to treat bone loss.  Could sea lettuce, with its abundance of sulfur compounds, be a natural approach for bone health?  The science isn’t there yet, but these related findings around H₂S certainly lend the idea promise!

4- Sea Lettuce May Support Thyroid Health

Iodine is an essential nutrient used by the thyroid in the release of two iodine containing-hormones, triiodothyronine (T3) and thyroxine (T4). The absence of iodine in the diet can lead to iodine deficiency which eventually leads to thyroid disorders. (20)

Achieving adequate dietary intake of iodine can be achieved by adding seaweed, including sea lettuce, into your diet. Sea lettuce contains a moderate amount of iodine compared to the other seaweeds at about 43 micrograms per gram of product. This amount of iodine is incomparable to iodized salt making sea lettuce a great substitute for table salt.

5 – Sea Lettuce May Help Build Muscle and Increase Muscle Recovery

Dried sea lettuce is about 15% vegetable protein which is about twice the protein content found in many popular beans, and a similar amount found per gram in tofu, making sea lettuce an intriguing protein source for vegetarians, vegans, and athletes seeking new dietary sources of protein. Protein is the building block of muscles, and research shows that achieving adequate protein intake builds muscle strength and mass while also preventing muscle loss during weight loss. (21 , 22)

In addition to being rich in protein – sea lettuce is packed with magnesium! Dried sea lettuce contains about 22.5 milligrams of magnesium per gram. This is about 83 times more magnesium than the amount found in bananas; a food popularly touted as a good source of magnesium. Magnesium is used in all functions of muscle health ranging from the regulation of muscle contractions to protein synthesis which builds and repairs muscle. (23) In addition, magnesium has a number of other roles and benefits in the body beyond muscle health. These include assisting in the regulation of blood pressure (24), it may help reduce stress and anxiety (25, 26), and it may support bone health by increasing the activation and function of vitamin D (27, 28).

6 – Sea Lettuce May Support Your Immune System

Sea Lettuce can support your immune system in several ways. In one way, sea lettuce is packed full of iron. Iron deficiency has negative consequences on the immune system and this is due to iron’s role in assisting immune cell proliferation and maturation. (29) As a result, iron deficiency can lead to frequent infections in the body among a number of other serious symptoms. Fortunately, just one gram of sea lettuce will provide you with 8% of your daily iron needs! Sea lettuce is also rich in magnesium, phytochemicals, and antioxidants which have all been shown to support the immune response.

Another interesting property of sea lettuce is that it is rich in a powerful sulfated polysaccharide called Ulvan – composing between 9 and 36% of sea lettuce’s dry weight.(30) Sulfated polysaccharides are absent in terrestrial plants but abundant in seaweeds, which have different types depending on their color group.  Ulvan is most abundant in sea lettuce and certain other related green seaweeds, and it has a unique molecular structure with significant biological activities. A large number of laboratory studies have shown that Ivan possesses immunomodulating, anti-inflammatory, anti‐viral, antioxidant, and anticancer activities, though trials to evaluate these properties in human subjects have yet to be carried out. (31)

7- Sea Lettuce Contains Beneficial Fiber for Digestion and Blood Sugar

Sea Lettuce is rich in both soluble and non-soluble dietary fiber. (32) Dietary fiber has been shown to lower the risk of developing coronary heart disease, stroke, high blood pressure, diabetes, obesity, and certain gastrointestinal diseases. (33)

The increasing soluble fiber in your diet improves insulin sensitivity which normalized blood sugar and prevents insulin resistance. Insulin resistance is associated with 3 serious chronic conditions; diabetes, hypertension, and coronary artery disease. (34)

Lettuce Leaves Benefits For Skin, Hair & Health

Here we enlisted 18 wonderful lettuce leaves benefits for health, hair, and skin. Let’s have a look at them.

1. Nourishes Skin:

The vitamin A level in lettuce leaves is quite high. This is one nutrient that helps in the repair and rejuvenation of skin cells. This, in turn, helps the skin feel revitalized in more than a perfect manner. Adding about 5-6 leaves of lettuce to the daily diet is all you need to do.

2. Removes Toxins From Body:

Removing toxins from the body and from the skin is another of the benefits associated with lettuce solely because of the dietary fiber and the antioxidants in the vegetable. This helps in youthful skin free from the damage of free radicals as well as complete detoxification of the body. This is one of the important uses of lettuce in our bodies.

3. Treats Insomnia:

The antispastic and sedative effects are present in lettuce leaves. Consumption of 5-6 leaves daily ensures good sleep. For an easier way of consumption, you can always prepare juice from the lettuce leaves. Using this remedy regularly can help in treating chronic insomnia by inducing good sleep.

4. Protects Skin From Sun Damage:

The lettuce benefits for our skin are numerous. The effective combination of vitamin C and vitamin E is present in lettuce leaves. This helps in keeping the skin healthy and fit. Well again, it also helps in giving the skin a protective layer that saves it from the harmful rays of the sun. This also helps in the prevention of macular degeneration and cataracts in the eyes and protects this vital organ as well.

5. Rich Source Of Omega Acids:

Omega fatty 3 acids are one of the very essential nutrients required by the body for proper functioning. Along with this, omega fatty 6 acids is also present in a lot of different types of lettuce making it perfect for fulfilling the nutrient requirement of the body.

6. Works As A Skin Toner:

To tone the facial skin you can easily use the paste or the juice of lettuce leaves in the various face masks. This will surely give you the benefits for the skin that you deserve. It will also make the skin firm and more youthful.

7. Prevents and Treats Anaemia:

To improve the levels of hemoglobin in the blood and the formation of red blood cells, it is very important for the body to get the essential mineral we know as iron. This is one of the important health benefits of red leaf lettuce. It will, therefore, help in treating anemic conditions as well that are caused by a lack of iron in the blood.

8. Helps Lose Weight:

The high levels of nutrients and low levels of fat and calories along with a unique combination with dietary fiber help in keeping the weight in check. It also helps in flushing the accumulated fat from the body. This helps in proper weight loss that also helps in keeping away a lot of body problems.

9. Prevents Heart Disorders:

Keeping the heart healthy is one of the advantages associated with lettuce leaves. The beta carotene and vitamin C oxidize the bad cholesterol to achieve a healthy heart. It also keeps away plaque formation. Lettuce is a good snack as well as a good meal for the health-conscious.

10. Promotes Good Hair Growth:

Lettuce is rich in Vitamin K which essentially enriches the roots of hair thereby strengthening them. Also, with frequent intake of lettuce, prevention of hair fall is quite possible. Alongside this, since lettuce is rich in potassium it prevents premature greying of hair and enhances the texture of hair.

11. Fights Inflammation:

Lettuce has many anti-inflammatory agents to fight inflammation in the body, including arthritis, clotting of blood, tissue damage, etc., It is loaded with Vitamin C and Calcium to strengthen your bones and offer better oxygen supply to the cells. Romaine lettuce is one of the best varieties of Lettuce to reduce pain and swelling in the body.

12. Promotes Brain Health:

Studies show that lettuce can help in boosting the functions of the Brain and also slowing down the declination of cognitive abilities with aging. The high amounts of Vitamin K, Lutein, Beta-Carotene, and Folate stimulate brain cells and aid in better functioning. It even helps in speeding up the response rates.

13. Fights Cancer:

Lettuce is regarded as one of the top 10 Cancer-fighting vegetables. It is proven that lettuce can effectively curb many types of cancer, breast cancer in particular. Regular consumption of Lettuce can also lower the chances of falling prey to cancers. A compound called Lutein is shown to kill cancer cells and reduce tumor growth.

14. Promotes Better Vision:

For better eyesight, doctors recommend having a generous portion of leafy greens, particularly Lettuce. Consuming lettuce regularly can help in reducing macular degeneration of the retina and also treat vision loss. Lutein and Zeaxanthin present in Lettuce can nourish the cells in the eye and sharpen your vision.

15. Strengthens Bones:

One of the many benefits of green leaf lettuce is to strengthen your bone structure. Lettuce contains a plethora of nutrients that can strengthen your bones and teeth. It contains good amounts of calcium, Vitamin K, and other important nutrients to improve the density of your bones. Studies also show that regular intake of lettuce can reduce the risks of Osteoporosis.

16. Good For Pregnancy:

A lot of women have reported having cravings for lettuce during pregnancy. Lettuce is definitely good for you during this critical phase of your life. It contains many important vitamins and minerals, including key anti-oxidants for the well-being of your baby. It is advised to choose the dark varieties of lettuce like Romaine for better nutrition.

17. Prevents Harm To Neuronal Cells:

It is proven that lettuce can prevent many nerve degenerative diseases like Parkinson’s, by strengthening the neurons. Many compounds present in lettuce are known to prevent the death of these neurons, which causes these nerve disorders. It is therefore advisable to include these leaves in your everyday diet.

18. Treats Anxiety:

One of the key lettuce leaves benefits is to help in reducing anxiety levels. The anxiolytic properties of lettuce can calm down your nerves and give a soothing feeling. It even has positive effects in treating depression and many anxiety-related issues. It certainly plays an important role in your neurological development.

15 Surprising Nutritional Benefits of Romaine Lettuce

Traditional uses

• In folk medicine, it is used to treat pain, tension, rheumatism, coughs, and nervousness.
• Use it internally for treating anxiety, insomnia, hyperactivity, neuroses, whooping cough, dry cough, and rheumatic pain.
• Use the sap externally for treating warts.

How to Eat         

• Lettuce is added to salads.
• Leaves are braised, stuffed, cooked, or softened with cream, butter, or pureed.
• Lettuce is used with vegetables, greens, cheese, and meats.
• Use it in sandwiches, soups, and wraps.
• It is used in meat dishes, bean curd, and stir fry.
• Lettuce is used in sandwiches, burgers, and wraps.
• Use the entire head of lettuce in a smoothie.
• Add lettuce to a cheeseburger, baked salmon, and chicken soup.
• The head of lettuce could be used in smoothies. The fruits should be blended first and then only the lettuce leaves should be added to the smoothie. The smoothie could be made with the fruits such as strawberries, bananas, and mangoes with the head of romaine lettuce.

Types of Lettuce

Iceberg/ crisphead:

The leaves are greener on the outside and whiter on the inside. It has got crisp texture, with a juicy and mild taste. It is rich in choline.

Romaine lettuce:

It has long and deep green leaves. It has a deeper taste with a crispy texture. It is rich in Vitamin C, B2, A, and B1.

Butterhead:

It has loose large leaves which are separated from its stem easily. It has a sweet flavor with a soft texture.

Loose-leaf:

It has broad and curly loose leaves. It has a crispy texture with a delicate taste.

Romaine Lettuce Vs. Iceberg Lettuce

One difference between the two is their appearance. But the most significant differences arise from the nutritional standpoint. Let’s look at them in detail.

• Vitamin K
  

Most forms of lettuce contain vitamin K. But romaine lettuce contains 48 micrograms of vitamin K (and it is much darker), while the iceberg variant contains just about 17 micrograms.

• Vitamin A
  

One cup of romaine lettuce contains over 10 times the vitamin A available in its iceberg cousin. The former contains over 4,094 IU of the nutrient, while the latter just has 361 IU of it.

• Other Nutrients
  

Romaine lettuce contains slightly higher amounts of fiber and protein as well.

• Water Content
  

Iceberg lettuce has 2 ounces of water per serving, while the romaine variety has 1.5 ounces.

You saw the varieties. But what if you want to buy any? And what about the storage?

How Do We Select And Store Lettuce

Selection

Proper selection plays a vital role in ensuring that you are buying fresh vegetables.

• Always prefer whole heads of lettuce over loose lettuce leaves as they are fresher and more nutritious.
• Ensure that the leaves are crisp, tender, and brightly colored. Lettuce can be best enjoyed if it is fresh and crisp.
• Dark green veggies are great sources of vitamin C, folate, beta-carotene, iron, calcium, iron, and dietary fiber.
• Try to look for dark-colored leaves.
• Lettuce is delicious as long as it is fresh.
• While shopping for lettuce, you should avoid bunches that are limp, wilting, brownish or have rust, spots or holes on them. You might find romaine lettuce that is slightly brownish along the edges of the outer leaves. This does not matter as long as the rest of the head is fresh and green.
• You can buy your lettuce from your nearest farmer’s market or supermarket store.

Storage

Lettuce is a delicate vegetable, and proper storage is crucial for maintaining its freshness. Storing lettuce is quite an uphill task as its leaves are prone to bruising if roughly handled. Moreover, greens do not last long. Hence, you should give up the idea of stocking lettuce for future use.

• Iceberg and romaine lettuce can be stored for up to 10 days and red and green leaf lettuce for about 4 days.
• The best way to store lettuce is to keep it unwashed in an airtight container or plastic bag and store it in the crisper section of the refrigerator.
• Ensure you keep the lettuce away from fruits that produce ethylene gas; these include apples, bananas, or pears. They can accelerate the deterioration of lettuce by increasing brown spots on the leaves and causing spoilage.
• Bunches of lettuce should be checked for insects, and the leaves having roots should be placed in a glass of water with a bag over the leaves. This must be stored in the refrigerator.
• The most difficult part about storing lettuce is maintaining the moisture level. Too much moisture suffocates the lettuce leaves due to condensation, causing it to spoil faster. More moisture also results in more production of ethylene gas, which speeds up decay and spoilage. Some moisture, though, is necessary to ensure that the leaves stay crisp and do not dry out. Lettuce should be kept moist by wrapping it in a slightly damp paper towel or zip-top bag. This enables it to absorb excess water without dehydrating the leaves. The crisper section of the refrigerator is the best spot for storing lettuce due to controlled and consistent humidity.

In the following section, we will look at the other ways of using lettuce.

Any Tips On Usage?

The dark, richly colored varieties of lettuce are the richest in nutritional value, indicated by the presence of vitamin A and other antioxidants, such as carotenoids and lutein. You can use lettuce in the following ways.

Eating

Lettuce is mostly eaten raw, so before serving, remove any brown, slimy, wilted or decayed leaves. The leaves should be washed thoroughly and dried to remove any dirt or insects. Lettuce is most commonly used in salads by regular eaters. Given below are certain tips for preparing lettuce before serving it in the form of salad:

• Wash the leaves in cold water. Avoid washing them in running water as it might damage them. Pat the leaves gently to dry them.
• Place the bunch on the chopping board and pound the core hard. This will loosen the leaves and make them easier to remove.
• Holding the core firmly in one hand and the lettuce in another, twist the core to separate the leaves from it.
• Place the leaves in a salad spinner to dry. Tear them instead of cutting with a knife so that they do not get bruised.
• Any dressing to the salad should be added just before serving it so that the leaves remain crisp.
• Ensure you add a fat medium to lettuce, like a dressing of olive oil. This fat liberates the fat-soluble nutrients to be used by the body.

Cooking

Apart from being added to salads, lettuce can also be cooked and made into dishes that can serve as a delightful treat. Being crisp, mild, soft, and buttery, lettuce can suit all tastes and form a part of many dishes, making them more interesting.

• This wonderful vegetable can be braised, steamed, sautéed, and grilled to create something that is pleasing to the taste buds besides being nutritious. Try adding some extra virgin olive oil to halved radicchio or romaine lettuce and grill until they are softened and browned.
• Lettuce can be easily used along with other vegetables in burgers, sandwiches, and wraps.
• You can try using an entire head of lettuce in a smoothie. It is advisable to add the fruits and blend them first and then add lettuce leaves to the smoothie. You can make a smoothie using fruits like bananas, strawberries, or mangoes in combination with an entire head of romaine lettuce.

Let us take a look at some delicious recipes using lettuce.

Any Popular Recipes Using Lettuce?

1. Green Raspberry Smoothie

What You Need

• 1 cup of lettuce leaves
• ½ cup each of frozen raspberries and blueberries
• 1 ripe banana
• ½ cup of milk
• 2 tablespoons of oats
• 1 tablespoon of sugar

Directions

1. Combine all ingredients in a blender. Add a cup of ice and blend until the mixture is smooth.
2. Serve immediately.

2. Lettuce Caesar Salad

What You Need

• 1 head of romaine lettuce, torn into bite-size pieces
• 6 cloves of peeled garlic
• ¾ cup of mayonnaise
• 5 minced anchovy fillets
• 6 tablespoons of grated Parmesan cheese
• 1 teaspoon of Worcestershire sauce
• 1 teaspoon of Dijon mustard
• 1 tablespoon of lemon juice
• ¼ cup of olive oil
• 4 cups of old-day bread
• Ground black pepper and salt, to taste

Directions

1. Mince three cloves of garlic. Combine them in a bowl with mayonnaise, anchovies, two tablespoons of Parmesan cheese, Worcestershire sauce, mustard, and lemon juice.
2. Season with salt and black pepper to taste. Refrigerate until ready to use.
3. In a large skillet, heat oil over medium heat. Mince the remaining three cloves of garlic and add to the hot oil. Cook and stir until they turn brown, and then remove the garlic from the pan. Add the bread cubes to the hot oil. Cook until they are lightly browned on both sides. Remove the bread cubes and season with salt and pepper.
4. Place the lettuce in a large bowl. Toss the remaining Parmesan cheese and seasoned bread cubes with the dressing.

You can also use these ingredients to make lettuce wraps, which will make for a healthy evening snack.

3. Lettuce Berries Salad

It can be made by combining with the berries. The lettuce should be cleaned, washed, dried, and chopped into bite-size pieces. Romaine lettuce or a combination of iceberg lettuce and romaine lettuce could be used. Blackberries, strawberries, cranberries, and blueberries could be used. 5-6 prunes, raisins, chopped almonds, and a few peeled orange stems should be added. This salad is loaded with minerals, antioxidants, vitamins, vitamin E, and C. This salad also helps to manage weight.

4. Soy Lettuce Wraps

Half a cup of soy granules should be added with salt and water. The chopped peppers, onions, spinach, and carrots should be sautéed lightly in the olive oil. After removing the water from the soy, it should be added to the vegetables with cottage cheese crumble or tofu, salt, chopped green chilies, chopped jalapeno, and black pepper powder. It should be cooked for 2-3 minutes. In one lettuce leaf, place this mix and wrap it by rolling the leaf and securing it with a toothpick. The soy could be substituted with eggs or chicken.

5. Coconut-papaya lettuce wraps

Mince the raw papaya and fresh coconut. Heat some olive or coconut oil in a pan and add mustard seeds. When the seeds splatter, they should be removed from heat. It should be poured over the minced papaya and coconut. Mix it well. Salt, coriander leaves, and chopped green chilies should be added. The minced carrots or chopped peppers could be added to the filling. Then wrap the lettuce leaves by filling them inside.

Any Interesting Facts About Lettuce?

• Lettuce is one vegetable that is pretty much immune to any kind of preservation.
• Iceberg lettuce takes about 85 days from sowing to maturity.
• Lettuce is the second most popular fresh vegetable in the United States, only behind potatoes.
• Thomas Jefferson had 19 varieties of lettuce growing in his garden in Monticello.
• China is the world’s largest producer of lettuce.
• The largest producer of lettuce is China.
• Crisphead, butterhead, romaine, and looseleaf are the four main types of lettuce.
• Besides potatoes, lettuce is the second popular vegetable.
• Ancient kings of Persia consumed lettuce 2500 years ago.

Lettuce is healthy. But excess intake could cause issues. In the upcoming section, we discuss the potential side effects of lettuce.

What Are The Side Effects Of Eating Lettuce?

• Excess Vitamin K
  

Excess of vitamin K can cause problems in people on blood-thinning medications like warfarin. Excess of lettuce may decrease the effectiveness of warfarin (27). Hence, if you are on blood-thinning medication, talk to your doctor before consuming lettuce.

• Issues During Pregnancy And Breastfeeding
  

Lettuce is safe in normal amounts. But there is no information on what would happen if taken in excess. Hence, avoid excess intake.

• Issues With Prostate And Vision (Wild Lettuce)
  

Wild lettuce is another variety of lettuce, but it is very less commonly consumed. It must not be taken during pregnancy and breastfeeding (it can lead to complications; more research is warranted). It also can lead to an enlarged prostate and narrow-angle glaucoma. Hence, avoid consuming it. More research is needed in this aspect, however.

Precautions 

• It might cause allergies to some people.
• Allergic people should not use it.

References

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