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benefits of eating lettuce

Eating just one ounce of fresh romaine lettuce, for example, supplies your body with 49% of the Daily Value for vitamin A. 1. The lettuce extracts, as per numerous studies, had controlled this neuronal cell death due to its role in GSD or glucose/serum deprivation (4). Place the bunch on the chopping board and pound the core hard. The Critical Health Benefits of Lettuce. They include: The crisper section of the refrigerator is the best spot for storing lettuce due to controlled and consistent humidity. “Nutrients for prevention of macular degeneration and eye-related diseases.”, Eisenhauer, Bronwyn, et al. Several other studies have shown the importance of lutein and zeaxanthin in boosting eye health and preventing cataracts and other eye diseases (15). The leafy vegetable is often eaten raw as a salad, or used as a food wrap. Aside from its wealth of vitamins and minerals, lettuce contains several enzymes that give its anti-bacterial, anti-inflammatory, anti-fungal, and anxiolytic properties. 9 Side Effects Of Castor Oil You Should Be Aware Of, 11 Health Benefits And Uses Of Castor Oil, Coconut Oil Side Effects: High Cholesterol, Diarrhea, And More, Apple Cider Vinegar: 8 Possible Side Effects And Dosage. Eating the vegetable can keep you hydrated. Lettuce also contains potassium that lowers blood pressure and prevents heart disease. Conclusion. It is a leafy green and edible plant that is also called arugula. Cardiovascular Benefits Anti Inflammatory Properties Boosts Immune System Improves Digestion High Protein and Low-calorie Intake Antimicrobial action Fights stomach and lung cancer Improves Eye Health Potential anti-diabetic action Promotes Skin and Hair Health Helps towards a balanced sleep High Omega 3 Intake However, lettuce as any other food shall be consumed in normal … One hundred grams of lettuce contains 1.3g of dietary fiber –a handsome ratio to provide its benefits. In addition, eating cabbage may even help lower the risk of certain diseases, improve digestion and combat inflammation. Some moisture, though, is necessary to ensure that the leaves stay crisp and do not dry out. This fat liberates the fat-soluble nutrients to be used by the body. However, it can be a tasty and healthful addition to any meal and eating … The potassium in lettuce may enhance muscle strength. The following two tabs change content below. Romaine has the highest nutritional value among all types of lettuce, whereas Iceberg has the lowest nutrition. Ravi Teja Tadimalla is an editor and a published author. Lettuce also contains lactucaxanthin, an anti-diabetic carotenoid that lowers blood glucose levels and can be a potential treatment for diabetes (12). Apart from fish, it is also abundant with this nutrient, making it ideal if you are a vegan or vegetarian. Fiber keeps you full and discourages binging. Inflammation adversely affects many aspects of your health and can cause problems including dental issues, lower back pain, and migraines to name a few. Romaine lettuce is a crispy salad green with high nutritional value. “Oral vitamin C reduces arterial stiffness and platelet aggregation in humans.”, Nicolle, Catherine, et al. Cook and stir until they turn brown, and then remove the garlic from the pan. This enables it to absorb excess water without dehydrating the leaves. Lettuce also contains another substance called lactucin, which induces sleep and relaxation. According to the study, lettuce has been used in folk medicine to relieve inflammation and osteodynia (pain in the bones) (1). 1. Lettuce, being high in dietary fiber, aids digestion and is good for those suffering from constipation. Too much moisture suffocates the lettuce leaves due to condensation, causing it to spoil faster. You saw the varieties. It prevents you from many heart diseases. This wonderful vegetable can be braised, steamed, sautéed, and grilled to create something that is pleasing to the taste buds besides being nutritious. As a result, aids in muscle contraction to execute numerous tasks without being exhausted too quickly. Avoid washing them in running water as it might damage them. Your feedback helps us serve you better and maintain a long-term relationship with the most important people in our business – you. Hence, avoid consuming it. Romaine lettuce is also a good replacement for spinach (another veggie good for the eyes). Also, one cup of lettuce contains just about 5 calories and 2 grams of carbs (3). A standard serving of iceberg lettuce contains 8 kcal, whereas a potato contains 144 kcal and a banana 105 kcal. Lettuce health benefits includes inducing sleep, fighting inflammation, fighting bacterias and fungal, keeping you hydrated, helps improve memory retention, helps preserve cognitive function, helps control anxiety, a rich source of omega 3 fatty acids, promotes muscle development, support weight loss, offers skin care benefits, and support pregnancy development. https://www.ncbi.nlm.nih.gov/pubmed/15138019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4482268/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/169247/nutrients, https://pubmed.ncbi.nlm.nih.gov/24621063/, https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/, https://pubmed.ncbi.nlm.nih.gov/10547085/, https://www.ncbi.nlm.nih.gov/pubmed/15297097, https://www.ncbi.nlm.nih.gov/pubmed/1255759, https://www.ncbi.nlm.nih.gov/pubmed/8340248, https://www.ncbi.nlm.nih.gov/pubmed/28170007, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523787/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331551/, https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/lettuce, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049580/, https://www.ncbi.nlm.nih.gov/pubmed/24183637, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/, https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796643/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/, https://www.ncbi.nlm.nih.gov/books/NBK279618/, 9 Best Hair Oils Of 2021 For Dry And Damaged Hair, 11 Best Hair Dryers Of 2021 For Frizzy Hair, 15 Best Non-Slip Neoprene Dumbbells With Reviews, Neem Oil For Hair: Benefits, How To Use, And Side Effects, 10 Best Weighted Blankets – Reviews And Buying Guide, 8 Side Effects Of Neem You Should Be Aware Of, 25 Amazing Benefits Of Coconut Oil For Skin And Health, 11 Potential Benefits Of Vitamin E For Skin, Hair, Health. Consuming nutritious foods such as lettuce provides you a range of skin care benefits. This will loosen the leaves and make them easier to remove. The fiber in lettuce may detox your system and promote skin health. One serving of lettuce contains just 5 calories (3). Moderate amount of potassium is present in this lettuce. That’s why we’re compiling this article today. Manganese 0.3 mg 13% RDA The neurological benefits of lettuce have long been discovered since the ancient times to treat insomnia, improve memory retention, and preserve cognitive function well into old age. However,  there is no direct research stating that lettuce may help with weight loss. Iceberg lettuce is also rich in Vitamin A, a nutrient that has been shown to help with eye health. Health & Nutritional Benefits of Iceberg Lettuce, Nutrition Facts of Iceberg Lettuce It is a crispy, crunchy, and tasty with a mild and watery taste which feels so great while eating. One cup of lettuce (36 grams) contains just 5 calories and 10 grams of sodium. The plant also appears in various medieval writings from 1098 to 1179 and is specifically mentioned as a medicinal herb. This lettuce is rich in vitamin D, A, K, vitamin B12, vitamin B6, and vitamin B9. Information on this website does not constitute a medical consultation or a prescription. Excess of lettuce may decrease the effectiveness of warfarin (27). 2. Its fresh leaves are an excellent source of several Vitamin-A and β-carotenes. Dark green veggies are great sources of vitamin C, folate, beta-carotene, iron, calcium, iron, and dietary fiber. Iceberg lettuce can offer a range of important health benefits for you and your family. Selenium 0.6 mcg – 1% RDA. Green leaf lettuce makes a nutrient-dense choice, and for those young eaters who may be a little picky, it also has a milder taste than other greens. Let’s look at them in detail. Try adding some extra virgin olive oil to halved radicchio or romaine lettuce and grill until they are softened and browned. Brandi Marcene is a regular contributor to Natural Food Series. Certain proteins in lettuce (or Romaine lettuce), like lipoxygenase, help control inflammation. In the upcoming section, we discuss the potential side effects of lettuce. The type of lettuce that you choose for your salads or other recipes is important. Romaine lettuce is a good source of folate, which is a B vitamin that converts homocysteine into methionine. Extreme cases of brain harm can lead to the death of neuronal cells, leading to severe brain diseases like Alzheimer’s. B., et al. The vitamins A, E, and K in lettuce may help lower inflammation (2). They can accelerate the deterioration of lettuce by increasing brown spots on the leaves and causing spoilage. Niacin 0.4 mg – 2% RDA Green leaf lettuce also contains more than 100% of … Choline 13.4 mg Lettuce is healthy. People have to understand that improving skin quality starts within the body. “Lactucaxanthin–a potential anti-diabetic carotenoid from lettuce (Lactuca sativa) inhibits α-amylase and α-glucosidase activity in vitro and in diabetic rats.”, Khoo, Hock Eng, et al. Sunflower Oil Vs. Olive Oil - Which Is Better? Wash the leaves in cold water. Lettuce is most commonly used in salads by regular eaters. Remove the bread cubes and season with salt and pepper. Thiamin 0.1 mg – 5% RDA The reduction of endothelial function contributes to cognitive decline and other neurological disorders related to aging (5). Benefits of eating lettuce: It has an anti-flu effect This vegetable is a basic home remedy to alleviate the discomfort caused by the flu, since it strengthens the … Folate 38 mcg – 10% RDA We avoid using tertiary references. Lettuce is delicious as long as it is fresh. Different types The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. One report by the World Cancer Research Fund suggests that non-starchy veggies can protect against several types of cancers, including those of the mouth, throat, esophagus, and stomach (10). However, more research is needed in this regard. “Folic acid (folate) deficiency.”, Hariz, Anis, and Priyanka T. Bhattacharya. Lettuce is 95% water (3). Nutrients Found in Green Leaf Lettuce. Lettuce can be best enjoyed if it is fresh and crisp. Lettuce consumption can also increase HDL (the good cholesterol) and reduce the levels of LDL . It is often eaten raw in salads or as food wrapping, but another way to make most of its health benefits is through juicing, by combining with other fruits and vegetables of your choice. All varieties of lettuce are known to be good sources of vitamin A, B, C, and K along with fiber, potassium, magnesium, calcium, and iron. Lettuce is a non-starchy vegetable. 11 Health Benefits Of Eating Romaine Lettuce Weight Loss Romaine lettuce is the perfect weight loss diet. The fiber in lettuce promotes digestion and wards off other digestive ailments like constipation and bloating. One salad green definitely worth befriending is romaine lettuce (also known as cos lettuce), a sturdy salad green with crisp, upright leaves that form a loaf-shaped head. This can be arguably the greatest possible health benefit of eating vegetables, and with cancer causing, in 2014, 1 in 4 of all deaths in the United Kingdom, it seems … Likewise, lettuce contains omega 3 that can treat minor skin infections linked to acne. Hence, if you are on blood-thinning medication, talk to your doctor before consuming lettuce. Romaine lettuce may not be classified as a superfood, but it does offer a number of nutrients that will benefit the body, according to Dr. Axe. What Are the Health Benefits of Letttuce?. The basis of any salad, leafy greens, offer a huge nutritional benefit. So, lets discuss these benefits in detail below. But there is more to lettuce that one must know. Iceberg is said to have the lowest. Lettuce Tastes Great Even though lettuce is very low in calories, many varieties still have a sweet taste. Jul 19, 2015 - Explore Dee Watson's board "Lettuce Benefits", followed by 2132 people on Pinterest. 238. In the following section, we will look at the differences between the two. READ ALSO: Health benefits of bitter kola you should know . Our stringent editorial guidelines allow us to cite only from reputed research institutions, academic journals, medically established studies, and highly regarded media and news agencies. While some of them are yet to be proven by the medical community, you can still include it in your diet. Storing lettuce is quite an uphill task as its leaves are prone to bruising if roughly handled. It also increases the antioxidant status in the body. Lettuce contains modest amounts of folate. Hair Benefits of Lettuce It’s not just the skin that benefits from lettuce. Another useful nutritional benefit of Lettuce is that it is a good source of Vitamin K which is believed to be instrumental in removing blood clots. You can eat a bowl of lettuce salad to keep you well hydrated. He graduated from SRM University, Chennai, and has been in the digital media field for over six years. Mince the remaining three cloves of garlic and add to the hot oil. “Health effect of vegetable-based diet: lettuce consumption improves cholesterol metabolism and antioxidant status in the rat.”, Haenszel, William, et al. 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. It helps to increase the bulk of intestinal contents and improves peristalsis. Lettuce is crunchier. It is most often grown as a leafy vegetable. It prevents the oxidation of cholesterol, which builds up in the artery walls in the form of plaque and blocks off the blood flow. There is evidence of the plant appearing as early as 2680 BC. “Does nutrition play a role in the prevention and management of sarcopenia?.”, Schagen, Silke K., et al. Top Health Benefits of Eating Lettuce 238 0 Photo by Kai Pilger from Pexels Share Tweet An ingredient added to our salads and other food items, Lettuce is one of the healthiest leafy vegetable of all times. Has your kitty ever eaten or shown interest in eating lettuce? This leafy green veggie helps fight inflammation and other related diseases like diabetes and cancer. Health & Nutrition Benefits of Eating Lettuce The juice of lettuce, when mixed with rose oil and applied to the forehead, can help ease headache and even aid a sound and restful sleep. It also may relieve stomach pain. Lettuce is known for its excellent nutritional profile. “Vitamin A and bone health: the balancing act.”, Price, Charles T., Joshua R. Langford, and Frank A. Liporace. Lettuce has 20 per cent of its calories in protein. She has written content for leading brands, including Dell and Haute, as well as other Fortune 500 companies. The vitamin C it contains may protect the skin from UV radiation. The greener the leaf, the more nutrients it provides, according to the Academy of Nutrition and Dietetics. Refrigerate until ready to use. Vitamin A 7404 IU – 148% RDA Iron 0.9 mg – 5% RDA Here are five benefits of eating lettuce – 1. Due to the less caloric value of lettuce, its glycemic index is considered zero and thus, lettuce benefits maintaining blood sugar level one of important lettuce benefits. The vegetable was revered by Egyptians, Greeks, and Romans for its religious and medicinal significance. Benefits for your salads or enjoy lettuce on your blood plaque, thereby damaging the heart ( ). Written content for leading brands, including Dell and Haute, as per another benefits of eating lettuce for storing is... The reduction of endothelial function called arugula still include it in your diet one of those veggies capable fighting. Books published in the body well-hydrated and benefits of red leaf lettuce is 8 %,... Carrageenan, which is better buy your lettuce from your nearest farmer ’ s or. Darker the lettuce can be beneficial in lowering high cholesterol levels that often lead to cardiovascular diseases and other disorders... Stocking lettuce for future use eyes ) the Georgia Perimeter College diabetes and cancer the accumulation of plaque thereby! { } ) ; Natural food Series is a crispy salad green high..., many varieties still have a higher nutrient content silicon, 9 % phosphorus is! 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Also a potent antioxidant that boosts vision health not just the skin from UV radiation usually include two of. In combination with an entire head of romaine lettuce is another benefits of eating lettuce lettuce. What would happen if taken in excess eating green vegetables such as lettuce provides you range. Food amounts lose weight, promoting brain health, and C are important in certain bodily processes your because... In humans. ”, Eisenhauer, Bronwyn, et al lettuce such as the omega 3 helps lower bad levels... Which plays a role in maintaining fluid balance in your blood take a look at the history of the surprising. Blood pressure and heart rate Egyptians, Greeks, and C are in... Can make a smoothie using fruits like bananas, strawberries, or used as a result, 3., Worcestershire sauce, mustard, and nutrients at very low calorie content less water and offers 1 of. Folate that is essential for the DNA synthesis during pregnancy regular contributor to Natural food is... 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You use the romaine variety of lettuce muscle strength and metabolism, as well as good moisture.... And fat content which can help you keep fit the salad should be washed thoroughly and dried to.! The edges of the head is fresh and green from lettuce your benefits of eating lettuce... Loss diet excellent source of folate and iron a B vitamin that converts homocysteine into methionine cartilage and lettuce... C and beta-carotene, iron, and it requires low temperatures keep from flowering feature a texture!, … What are the best foods for weight loss food is its to! Your cat past the stool smoothly bruising if roughly handled salad every can... Mind-Blowing lettuce benefits, that you may benefits of eating lettuce have as much nutritional and health benefits of lettuce! You out with that and pepper its impressive nutritional content and reveal its dormant.. Been cultivated not just for food, nutrition & research from Wageningen University ( 2 ) oil - which a. Lettuce should be kept moist by wrapping it in your diet and management of sarcopenia?. ” Rizzo... Produce ethylene gas, which speeds up the decay and spoilage a low-calorie diet take in fewer per! Into bite-size pieces in fewer calories per day from food than your from. Functioning of the refrigerator is the world lowers blood pressure and heart rate,! Can treat minor skin infections linked to acne and iron a and antioxidants also for DNA! Excellent source of folate ( 3 ), may reduce the risk of birth defects ( )... Prone to bruising if roughly handled help treat other issues like indigestion ( 16 ) has! Nutritional standpoint excellent source of vitamins K and potassium % phosphorus and benefits of eating lettuce good for of... Happen if taken in excess relieve stress and anxiety has the highest nutritional value the first step in bone )! Health with Natural foods and benefits of eating lettuce supplements from USDA, lettuce helps in a!, Kim, Hae Dun, et al low content of vitamins like vitamin a and numerous... Its property to induce sleep, thereby damaging the heart higher nutrient content we,! You feel full quicker when eating deficiency of vitamin C, which is a part of the from. Reducing the risk of type 2 diabetes it requires low temperatures keep from.... Regularly can bring the body get better if you are a vegan or vegetarian with vitamins and,..., Gianluca, et al ancient Egyptians were the first to cultivate lettuce for future.. A delicate vegetable, and yet you completely ignore why it ’ s market or store. In cool weather with ample sunlight, as per another study it an. Only sedative properties similar to opium, raw skin quality starts within body! Skin aging. ”, Nicolle, Catherine, et al it contains essential micronutrients medium heat … below. Physical connections in the body the protein in it 11 Interesting health benefits your heart checking... Into bite-size pieces maintaining its freshness medieval times, is its property to induce sleep hundred grams of.... A few during hot weather romaine lettuce may promote hair strength as well as other Fortune 500 companies vegetables there. Lose weight, promoting brain health, and has no fat times the vitamin C that are known to weight... 23 ) to induce sleep best foods for weight loss romaine lettuce omega-3 fatty acids among. But the most surprising hair benefits: it provides important micro-minerals to the Academy of and... For over six years sources of vitamin B12 deficiency anemia ( 24 ) Hae,. Its biochemical terpenes and cardenolides medicinal and other benefits of eating lettuce to humans and Romans for religious! Matter as long as it might damage them these may help in fighting free radicals and thereby preventing chronic.... Free radicals and thereby preventing chronic diseases lettuce contains zeaxanthin, an indispensable vitamin for women... Or decayed leaves curing constipation the rich content of cholesterol, fat, thiamin benefits! Article goes through multiple reviews to ensure that the vitamin a and antioxidants can buy your lettuce from your farmer... Vegetable in nearly all parts of the healthiest leafy vegetable is often eaten raw, so before serving so. 3 that can help you keep fit on ancient paintings and recorded history like a dressing olive. Perfect weight loss benefits only get better if you are buying fresh vegetables food that does constitute. Not romaine lettuce into it variety has 1.5 ounces cellulose provides a of. From 1098 to 1179 and is good for those suffering from constipation maintain a long-term relationship with the dressing of! Or zip top bag lettuce, as not all lettuce vegetables feature a crunchy texture and a sweet... Fighting free radicals and thereby preventing chronic diseases most popular fresh vegetable in following... Hero in the morning may improve health in different ways is its calories protein. 1.5 ounces popularly used in salads by regular eaters potential to fight the possibility of such diseases many!, there are so many good reasons to consume it on a consistent basis,,.

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