Spring is here and I thought it would be interesting to post about a seasonal fresh vegetable. Hope you enjoy! Lettuce is an annual plant, most often grown as a leaf vegetable, but sometimes for its stem and seeds. Lettuce was first cultivated by the ancient Egyptians who turned it from a weed, whose seeds were used to produce oil, into a plant grown for its leaves. Lettuce spread to the Greeks and Romans, the latter of whom gave it the name “lactuca”, from which the English “lettuce” is ultimately derived.
1. Healthy Snack
Lettuce leaves are one of the very low calorie green-vegetables. 100 g fresh leaves provide just 15 calories. Nonetheless, they are the store house of many phytonutrients that have health promoting and disease prevention properties.
2. Vitamin K Source
Lettuce is a rich source of vitamin K, which has a potential role in the bone metabolism where it is thought to increase bone mass by promoting osteotropic activity in the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain.
3. Cures Anemia
Lettuce contains rich quantities of iron and that’s why it is used as an excellent tonic food for patients suffering from anemia.
4. Treats Constipation
The rich content of cellulose in lettuce makes it good roughage for the body. It helps to increase the bulk of intestinal contents and improves peristalsis. Lettuce is therefore, used for curing constipation and other stomach disorders.
5. Insomnia Treatment
Lettuce contains a substance called lactucarium, which has the ability to induce sleep. Thus lettuce is used in the treatment of insomnia. The effect of Lettuce juice is similar to tranquilizing effect of opium but the former lacks the accompanying excitement. A mixture of lettuce juice and oil of roses, if applied to the temples and forehead, stimulates sleep in patients suffering of insomnia and relieves headaches.
6. Hydration
Water makes up over 95% of raw lettuce. As a result, eating lettuce hydrates the body. Although drinking liquids is necessary, water in foods can also significantly contribute to hydration.
7. Improved Vision
Lettuce is a source of vitamin A, which plays a role in eye health. Vitamin A can reduce a person’s risk of cataracts. Vitamin A also helps prevent macular degeneration.
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 amounts of vitamin C and iron. It contains 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 contains 36% of the daily value of vitamin A. It also contains small amounts of 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 contains 42% of the daily value 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
Things to Watch Out For
Generally, lettuce is safe for most people to eat. It isn’t a common allergen. Because it’s low in calories, there’s not a big problem with eating too much lettuce.
In recent years, however, there have been many instances of lettuce getting contaminated by E. coli. Sometimes lettuce, especially romaine, is recalled. These outbreaks are likely due to runoff from nearby animal farms that contaminates lettuce.
How to Prepare Lettuce
Although lettuce is known for its use in salads, it can be eaten in a variety of ways. To enjoy the health benefits of lettuce, try it in:
- Wraps
- Sandwiches
- Egg rolls and spring rolls
- Rice dishes
- Tacos
- Smoothies
Depending on the lettuce type, you can also use it as a substitute for bread with some sandwiches or burgers.