Red Leaf Lettuce – Nutritional Value, Health Benefits, Recipes

Red leaf lettuces are a group of lettuce cultivars with red leaves. Red leaf lettuce cultivars include “Lollo Rossa New Red Fire Lettuce“, “Red Sails Lettuce“, “Redina Lettuce“, “Galactic Lettuce“, and the “Benito Lettuce“.

Here are some traditional varieties of lettuce grown around:-\

  • Butterhead – with loose leaves; it has a buttery texture. Butterhead cultivars are most popular and widely cultivated in Europe.
  • Chinese lettuce or celtuce: Features long, tapering, non-head forming leaves, and unlike its Western counterparts, it possesses a strong-flavored tuft of terminal leaves. However, celtuce is grown for its long stem which is used as a vegetable. They are, therefore, preferred in stir-fries and stews.
  • Crisp-head variety forms tight, dense heads that resemble cabbage. They are the mildest form and are valued more for their crunchy texture than flavor. Cultivars of the crisphead are the most familiar type used in the USA.
  • Loose-leaf variety features tender, delicate, and flavorful leaves with a loose bunch. This group includes green oak leaf, red oak leaf, Valeria, and Lolla-rosa-types.
  • Romaine lettuce grows to a long head of sturdy leaves with a stout rib almost reaching to the tip of the leaf blade. Cultivars of Romaine are also the most popular types employed in the USA.
  • Summer Crisp variety forms moderately dense heads with a crunchy texture; this type is intermediate between crisp-head and loose-leaf types.
Red Leaf Lettuce Quick Facts
Name: Red Leaf Lettuce
Scientific Name: Lactuca sativa var. crispa
Origin About 4500 years in Egypt
Colors Medium to dark-red in color blending to nearly white ribs or veins (Leaf)
Shapes Large, open “head” of loose leaves that deepens in color as it matures (Leaf)
Calories 4 Kcal./cup
Major nutrients Vitamin K (32.75%)
Vitamin A (15.00%)
Iron (4.25%)
Vitamin B9 (2.50%)
Manganese (2.48%)
Health benefits Helps Treat Anemia, Heart disease, Mental and Emotional Disorders, Lowers Risk of Gout, Restless leg syndrome, Healthy Bones, Fights Cancer, Ensures Healthy Eyes

Red Leaf Lettuce is a member of the genus Lactuca of the family Asteraceae. It is among the hundreds of varieties of lettuce that are grown all over the world and has mild watery flavor and soft buttery leaves tinged with red. As it is a type of leaf lettuce it has crisp leaves loosely attached to a stalk rather than the tightly attached leaves of romaine lettuce.  It is extremely similar to green leaf lettuce except with a deep red tint to the edges of the leaves.  Healthy and fresh red leaf lettuce has crunchy, blemish-free leaves and no signs of browning or wilting.

Plant

Red leaf lettuce is similar to romaine lettuce, except it has red-tinged leaves. It is an herbaceous vegetable that is found growing in moist but well-drained, nutrient-rich soil. Normally it prefers full sun and cool weather. Red leaf lettuce has a large, open “head” of loose leaves that deepens in color as it matures. The color of the leaf varies from medium to dark-red in color mixing to nearly white ribs or veins. Leaves do not form heads and the leaves are bright. The leaves can the frilled, curly or wrinkled. The texture is constantly crispy and succulent, the flavor generally mild and delicately earthy with a slightly bitter nuance which is perfect for salad. Red leaf Lettuce is one of the very low-calorie green vegetables and is an excellent source of several Vitamin A and beta carotenes as well as a rich source of vitamin K, vitamin C, and folates, whereas also containing lots of minerals like iron, magnesium, calcium, and potassium, which are very essential for body metabolism.

History

The first cultivators of lettuce can be traced back 4500 years to the Egyptians. It is supposed that these first lettuces were derived from wild weeds. The cultivators were able to get wider leaves through time that was not bitter in taste. The ancient Greeks also consumed a lot of different types of lettuce as well. The Romans further extend the use of lettuce throughout Europe. Many varieties of lettuce were grown between the 14th and 16th centuries into their modern forms of today.

Similarly, Asian countries only started cultivating lettuce in the last 100 years. However, currently, China is the main producer of lettuce with over 52% of world production. The other top producing countries are the United States, India, Italy, and Spain. In the United States, California produces over 75% of domestic production. Arizona is the second-leading state with about 17% of national production.

Health benefits of Red Leaf Lettuce

Red leaf lettuce is sweet and very delicately textured and flavored lettuce. Fresh leaves are an excellent source of several Vitamin A and beta carotenes as well as a rich source of vitamin K, vitamin C, and folates, while also containing lots of minerals like iron, calcium, magnesium, and potassium, which are very essential for the body metabolism. Regular use of red leaf lettuce is one of the best methods to overall long-term as well as short-term illness.

1. Ensures Healthy Eyes

Vitamin A present in Red leaf lettuce aid in improving vision. It assists your eyes to modify to light changes, keeps the eyes moist, and also improves night vision. It is also beneficial for preventing dry eyes. Vitamin A of red leaf lettuce helps in formations of visual purple in eyes that improve the vision of weak eyes. Apart from that it ensures a healthy retina and prevents night blindness by increasing the adaptability of the human eye to both bright light and darkness. Regular consumption of red leaf lettuce also decreases the risks of cataracts and macular degeneration that is normally related to aging. It ensures healthy and beautiful eyes and is considered to be beneficial for people suffering from glaucoma.

2. Fights Cancer

Red leaf lettuce consists of a considerable amount of Vitamin K which has been displayed to be effective in decreasing the risk of stomach, prostate, colon, nasal, and oral cancers. Research has discovered that high doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function. Another research study showed that an increase in dietary intake of vitamin K is related to a reduced possibility of cardiovascular, cancer, or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

3. Healthy Bones

Manganese present in red leaf lettuce is essential for the proper and normal development of the human bone structure. It is a very effective mineral in helping in the increase of the mineral density of spinal bone. This is particularly true and beneficial for post-menopausal women. Several females suffer from manganese insufficiency after they go through menopause; therefore increasing the number of trace minerals that women consume is an essential factor in preventing fractures. Though research has yet to constantly prove that manganese can avoid osteoporosis, it is assumed to be one of the contributing factors that slow down the progress of that debilitating disease.

4. Restless leg syndrome

Iron deficiency is one of the main causes of restless leg syndrome. Several types of research on this condition have focused on iron. The lower level of iron within the blood is the main reason and therefore proper consumption of iron supplements in essential levels as per doctor’s consultation can cure this problem. So include iron-rich vegetables like Red leaf lettuce in your regular diet to fulfill iron deficiency and get rid of these problems.

5. Lowers Risk of Gout

Vitamin C helps in lowering the risk of Gout. Gout is actually a painful, arthritis-type condition mainly afflicting the big toe. Normally big toe becomes rigid, inflamed, and painful as a result of extra uric acid leading to crystals forming in joints. Vitamin C-rich vegetable like red leaf lettuce is one of the main sources of vitamin c which helps to lower the risk of gout. Research which is done on males over the age of 40 who use 1500 mg of vitamin c per day has nearly half the risk of getting gout in comparison with those who did not take supplements.

6. Mental and Emotional Disorders

Vitamin B9 present in red leaf lettuce is helpful in handling numerous mental and emotional disorders. For example, it is useful in treating anxiety and depression, which are two of the most common mental health problems suffered by people in today’s modern world.

7. Heart disease

Fiber, mainly soluble fiber, is an essential element of any heart-healthy diet. Consumption of a diet high in fiber can increase cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake may also decrease your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber may help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

8. Helps Treat Anemia

Vitamin B6 is necessary to create hemoglobin within the blood, which is transported by red blood cells throughout the body to help bring oxygen to cells and to mobilize iron. Anemia results as soon as someone doesn’t make sufficient red blood cells, leading to symptoms like fatigue, aches and pains, and more. Several types of research show that consuming plenty of vitamin B6 can help lower symptoms of anemia and prevent it from occurring in some instances.

9. High in nutrients but low in calories

Red leaf lettuce is nutrient-dense, meaning that it’s high in a variety of essential vitamins and minerals, yet very low in calories.

Three cups (85 grams) of shredded leaves provide the following nutrients (1Trusted Source):

  • Calories: 11
  • Protein: 1 gram
  • Fat: 0.2 grams
  • Fiber: 1 gram
  • Vitamin K: 149% of the Daily Value (DV)
  • Vitamin A: 127% of the DV
  • Magnesium: 3% of the DV
  • Manganese: 9% of the DV
  • Folate: 8% of the DV
  • Iron: 6% of the DV
  • Vitamin C: 5% of the DV
  • Potassium: 5% of the DV
  • Vitamin B6: 4% of the DV
  • Thiamine: 4% of the DV
  • Riboflavin: 4% of the DV

Its nutrition profile is similar to other popular leafy vegetables, such as green leaf, romaine, and iceberg lettuce, although there are a few notable differences.

For example, when compared to romaine, red leaf lettuce provides more vitamin K, slightly more iron, and slightly fewer calories — while romaine offers more fiber and vitamins A and C (1Trusted Source2Trusted Source).

Red leaf lettuce is loaded with vitamins and minerals while low in calories. Its nutrient profile is comparable to other lettuces.

10. Very hydrating

Maintaining adequate hydration is important for your overall health.

While drinking water plays a significant role in keeping your body hydrated, eating water-rich foods, such as red leaf lettuce, can also help.

Red leaf lettuce is 96% water, making it incredibly thirst-quenching (1Trusted Source).

Its high water content may also help curb hunger and promote fullness (3Trusted Source4Trusted Source5Trusted Source).

Red leaf lettuce has an especially high water content, which can keep you hydrated and feeling full.

11. Loaded with powerful antioxidants

Red leaf lettuce boasts a number of antioxidants, which protect your body from damage caused by unstable molecules called free radicals. Having too many free radicals in your body may increase your likelihood of certain diseases (6Trusted Source7Trusted Source).

Red leaf lettuce is especially rich in the antioxidant beta carotene, which is a carotenoid pigment that your body converts into vitamin A (89).

Eating adequate amounts of beta carotene may bolster your eyesight and reduce your risk of macular degeneration, a condition that can lead to vision loss (10Trusted Source11Trusted Source).

What’s more, red leaf lettuce gets its reddish-purple hues from anthocyanins, a group of flavonoid antioxidants (12Trusted Source).

Diets rich in anthocyanin-dense foods may fight inflammation and are linked to improvements in heart disease risk factors, such as HDL (good) and LDL (bad) cholesterol (13Trusted Source14Trusted Source).

Additionally, red leaf lettuce is a good source of vitamin C, another powerful antioxidant. Foods high in this vitamin may reduce your risk of heart disease and certain cancers (15Trusted Source16Trusted Source17Trusted Source18Trusted Source).

Red leaf lettuce is a great source of antioxidants, in particular, anthocyanins, beta carotene, and vitamin C.

12. May keep your heart healthy

Generally speaking, a diet rich in fruits and vegetables may reduce your risk of heart disease (19Trusted Source20Trusted Source).

While no study has directly tested the effects of red leaf lettuce on heart health, this veggie does have several heart-promoting properties.

For instance, red leaf lettuce provides 3% of the DV for magnesium and 5% for potassium in just 3 cups (85 grams) of shredded leaves — enough for one mid-sized salad (1Trusted Source).

Potassium and magnesium maintain a healthy heartbeat and allow your heart’s muscle cells to relax (21Trusted Source22Trusted Source).

Additionally, deficiencies in both minerals have been linked to numerous heart-related disorders, such as high blood pressure, heart failure, and coronary heart disease (23Trusted Source24Trusted Source25Trusted Source26Trusted Source).

Red leaf lettuce contains decent amounts of magnesium and potassium, which may boost your heart health.

13. Excellent source of vitamin A

Vitamin A is the generic name for a group of fat-soluble compounds involved in maintaining immune health, cell growth, and eye health and vision.

This vitamin is also central to the normal development and function of many vital organs, including your heart, kidneys, and lungs (27Trusted Source).

Red leaf lettuce is chock-full of vitamin A, providing 127% of the RDI in just 3 cups (85 grams) of shredded leaves (1Trusted Source).

Adding just one or two servings of red leaf lettuce to your diet a few times per week can help you meet your needs for this vitamin.

Red leaf lettuce is high in vitamin A, a nutrient that’s essential for maintaining vision and immunity.

14. Packed with vitamin K

Red leaf lettuce is an excellent source of vitamin K, providing 149% of the DV in 3 cups (85 grams) of chopped leaves (1Trusted Source).

Vitamin K is crucial for blood clotting. Without it, you would increase your risk of uncontrolled bleeding (28Trusted Source).

In addition, this vitamin is important for bone growth and development. Adequate intake may protect against osteoporosis and fractures (29Trusted Source30Trusted Source).

Although individuals taking certain blood-thinning medications may need to regulate their vitamin K intake, most people can boost their intake without any worry (29Trusted Source).

Red leaf lettuce is an excellent source of vitamin K, a nutrient involved in blood clotting and bone health.

15. May help lower blood pressure

Many people around the world have high blood pressure, which causes your heart to work harder and may increase your risk of heart disease or stroke (31Trusted Source).

Recent studies indicate that a diet rich in potassium may help lower blood pressure (32Trusted Source).

Potassium, which is found in adequate amounts in red leaf lettuce, appears to lower blood pressure by lessening the effects of sodium and helping dilate your blood vessels (33Trusted Source).

Increasing your red leaf lettuce intake in conjunction with other potassium-rich foods, such as avocados and beans, may help keep your blood pressure within a healthy range (34Trusted Source35Trusted Source).

Potassium may help reduce high blood pressure levels. Eating potassium-rich foods like red leaf lettuce may stabilize your blood pressure.

16. May promote weight loss

Many traits of red leaf lettuce make it a weight-loss-friendly food.

For instance, this vegetable is extremely low in calories but fairly high in fiber, which can keep you feeling full (1Trusted Source36Trusted Source).

Additionally, it has a high water content. Studies show that diets rich in low-calorie, high-water foods, such as leafy vegetables like red leaf lettuce, can significantly promote weight loss (37Trusted Source38Trusted Source39Trusted Source40Trusted Source).

Although no studies specifically link red leaf lettuce to weight loss, this low-calorie vegetable is likely to benefit your waistline if eaten as part of a healthy diet.

Red leaf lettuce has a high water content and low calorie count, making it a great addition to a weight loss diet.

17. Easy to add to your diet

In addition to its health benefits, red leaf lettuce is quite tasty.

It can be enjoyed in salads or added to sandwiches or wraps for extra flavor, crunch, and color.

What’s more, this veggie is relatively affordable.

However you decide to add it to your meal, this lettuce makes for an easy way to boost your nutrient intake.

Red leaf lettuce is a delicious leafy vegetable that can easily be added to your diet. Enjoy red leaf lettuce in salads or on sandwiches for extra flavor and nutrition.

How to Eat

  • Lettuce is often consumed raw in salads, but it can also be sautéed, braised, steamed, and even grilled to make a different addition to an entrée or side dish.
  • Add red leaf lettuce to a ham or turkey and cheese sandwich.
  • In a taco salad, replace chips with red leaf lettuce.

References

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