The Nutritional Characteristics of Lettuce

Lettuce is a green leafy vegetable that was first grown by the Egyptians, which was later taken over by the Greeks and Romans. Presently, lettuce is available all over the world and is grown in moderate climate. This is a dynamic vegetable that can be used methodically in salads, sandwiches, stir fry, mild curries, fried rice, lentils soup, noodles, and many more foods. The positive thing about lettuce is that its crunchy texture adds to the taste and can fussy children can be easily fooled into eating the vegetable! However, lettuce comes with a truckload of inbuilt nutrients like dietary fibre, iron, magnesium, potassium, zinc, thiamine, riboflavin, and vitamins A, B6, C, E, and K.

The characteristics of lettuce that make it one of the healthiest green vegetables:

1. Anti-inflammatory:

Lettuce contains lots of minerals, which are usually anti-inflammatory in nature. Apart from these, this vegetable also contains biocatalysts that prevent internal inflammation and allergies. A small bowl of green salad that contains lettuce is enough to control rashes and ulcers.

2. Protects your brain:

Lettuce is very well known for protecting your brain cells. Doctors and researchers say that this vegetable prevents the brain cells or neurons from experiencing a sudden lapse and resulting in temporary or permanent death. The antioxidants, iron, magnesium, and vitamins B-complex and E present in lettuce help in the prevention of neurodegenerative diseases.

3. Controls cholesterol levels:

Lettuce is extremely low on fats and further helps in burning excess glucose. The high concentration of dietary fibre, antioxidants, thiamine, and vitamin C keep the cholesterol levels under control and thereby prevent cardiac arrests due to blockages in the blood vessels.

4. Prevents insomnia:

Lettuce is also very well known for its soothing effects on the nerve endings and neuronal cells. The water content and minerals that are present in this vegetable are helpful in inducing sleep and regulating your sleeping patterns. A bowl of lettuce daily can definitely help you sleep better.

5. Prevents cancer:

Vitamin A often works as a credible source of antioxidant. Lettuce provides about 50% of your daily vitamin A intake. This, along with iron, vitamin B-complex, vitamin E, and magnesium, helps in preventing the free radicals from spreading in the body, and thereby causing the cancer cells to develop. Lettuce is extremely effective in preventing breast cancer and leukaemia. Research says that about 3 kilograms of green lettuce can kill nearly 50% of the leukaemia cells!

6. Improves the functioning of the circulatory system:

Lettuce is high on iron, magnesium, vitamin B6, and antioxidants, all of which help in keeping the blood flow intact by maintaining a proper level of thickness in the liquid. Iron is the prime ingredient that is responsible for the generation and maintenance of the red blood cells (RBC), which keep the blood healthy. This also prevents artificial barriers and blockages in the arteries, hence allowing for a smooth flow of blood to and from the heart.

7. Prevents constipation:

Being a green vegetable, lettuce is loaded with fibre, vitamins, and minerals, which help promote the digestive capacity of the body and reduce constipation. Fibre, especially, helps in softening the waste product so that it easily passes through the digestive tract and the intestines. At least 100 grams of lettuce eaten regularly can reduce constipation by nearly 30%!

8. Improves your skin:

The high concentration of vitamin B6, vitamin C, vitamin E, zinc, and riboflavin, is helpful for maintaining good skin that is characterised by reduced rashes, allergies, pimples, blackheads, and marks. These vitamins and minerals help in proper blood flow, which in turn helps the cells underneath the skin receive proper nourishment. Hence, the glowing skin! For best results, eat a bowl of vegetable soup topped with lettuce on a regular basis.

Green vegetables always provide a boost to your overall immunity system. Make sure that you eat a leaf or two of fresh green lettuce, to maintain a robust health condition. Get the kids to eat their greens by cooking up some simple tasty foods using this wonder veggie!

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