Lettuce or Lactuca sativa, is a highly recognized food for its use in salad recipes . It’s refreshing, with sleep-relieving and even pain-relieving qualities, but lettuce really confers a host of health benefits that not all of us are aware of.
In the following article, we will talk in depth about these incredible benefits that lettuce has and its nutritional properties.
What is lettuce?
Lettuce is a herbaceous plant, recognized as a vegetable, with large leaves that are pressed together to form compact layers. It is very popular and quite collected and consumed worldwide and although its origin is not sure, history dates back to the fact that it was the Romans who spread their crops throughout the European continent.
Note: There is a wide variety of types of lettuce, the most recognized being Roman, iceberg and trocadero .
Lettuce crops usually prefer low temperatures to high ones , their upper limits being 30°C and the lower ones being 6°C. Its irrigation systems are drip, usually to prevent excessive humidity and deterioration of the lettuce, especially in the stem area.
lettuce properties
Lettuce is recognized for having a low nutritional value, but that does not limit the presence of many macro and micronutrients that provide benefits and properties to the body of its consumers. They will be mentioned below:
1. Vitamins
Lettuce is characterized by its content of vitamin A , vitamin C, vitamin B1, B3, B6 B9, vitamin E and vitamin K, as well as betaine, folates and folic acid .
2. Minerals
The minerals present in lettuce are calcium, phosphorus, iron, potassium, sodium, selenium , magnesium, manganese and zinc. These are essential for the proper development and proper functioning of our body and all its systems.
3. Other compounds
Lettuce also provides other types of molecules, such as macronutrients. They have calories, protein, carbohydrates , fiber and even fat, in small concentrations but they are definitely present in this food.
What are the benefits of lettuce?
Lettuce, based on its nature and its nutritional properties, confers certain benefits to its consumers when eaten in different ways. These benefits will be mentioned and described below, thus allowing the knowledge and use of them:
1. Regulates cholesterol and blood sugar levels
There are certain vegetables that confer a reduction and control in the lipid peroxidation process , which is caused by free radicals. Lettuce is one of them, reducing their impact and cholesterol levels in the body, thus also reducing the risk of developing cardiovascular diseases or strokes.
Important: A study carried out at the University of Cambridge on the oxidative profiles of lettuce, verified its ability to reduce LDL (bad cholesterol) levels in the body of its consumers, in addition to reducing blood sugar levels thanks to to its cleansing properties. (1)
2. Eliminate fluid retention
One of the micronutrients present in lettuce is potassium, allowing to counteract sodium levels, restoring water balance and favoring the elimination of fluids from the body.
Note: However, good hydration is important to avoid a water imbalance and lettuce provides a high water content.
3. Improves digestion
Lettuce has a high content of dietary fiber in its nutritional composition, which stimulates intestinal movement, transit and therefore benefits the digestion process.
To highlight: Lettuce is also rich in enzymes that tone the stomach and stimulate metabolism, in addition to giving way to flavonoids, tannins, and other components. (two)
4. Fights anemia
The lettuce in its composition has a significant contribution of iron, which is an indication that the risk of suffering from anemia is reduced (a disorder that is usually derived from a deficiency of this micronutrient). The contribution of this vegetable also reduces symptoms of fatigue and tiredness . (3)
5. Decreases muscle and menstrual pain
The analgesic property of lettuce has been recognized over time and through physicochemical characterization studies . The presence of active compounds such as lactucarium, lactucopicrin, lactupicrin and lactucin, confer analgesic and sedative capacities to the organism of its consumers. (4)
Note: Lettuce is mainly considered as a natural pain reliever to relieve pain in joints and muscles.
6. Promotes bone health
The presence of phosphorus and calcium in the nutritional composition of lettuce allows full compliance with the care and strengthening of bone and body tissues , thus protecting and promoting the health of bones and teeth.
7. Helps to fall asleep
Studies carried out and published in Food Science and Biotechnology have verified the sedative capacity of lettuce tea , making it a natural and healthy alternative that helps combat insomnia disorders. (5)
Note: The hormone responsible for this property is lactucarium, a whitish substance that usually appears when cuts are made on its stem. This then is responsible for conferring calming effects on the consumer’s body.
8. Contributes to weight loss
We know that lettuce is constantly related to diets to lose weight, this is mainly due to the low caloric intake of its consumers. Lettuce only contains 17 calories per serving and a high water and fiber content, which helps maintain a prolonged feeling of satiety that reduces the consumption of excess food . (6)
9. Prevents some types of cancer
The significant content of antioxidants gives lettuce the property of preventing the development of cancer cells, mainly romaine lettuce being the most recognized for this property.
You should know: There are studies that mention that the color of lettuce leaves influences and determines the speed with which its compounds act. Green leaves have a less rapid effect than red leaf lettuces. (7)
How can you eat lettuce?
Lettuce is a vegetable that is consumed raw and fresh , although there are forms where it is consumed lightly steamed or even roasted. The most common way to eat it is in salad preparations , but it has also been applied as a substitute for bread in the preparation of burritos or sandwiches.
To highlight: When preparing a recipe with lettuce, it is important to take into account two important factors: washing and seasoning. A good washing is essential and it is preferable to add vinegar to avoid risks or errors, and in seasoning it is preferable to do it just before consumption to avoid precipitous oxidation of our lettuce leaves.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.