Lettuce, also known as lettuce, is one of the green vegetables that everyone loves and eating every day brings many benefits.
Crispy curly lettuce with dark red or green leaves is one of the food sources that provide essential nutrients for good health. Lettuce as well as other green vegetables are always bought and consumed the most, so enjoy this crispy green lettuce with a nutritious sandwich.
Lettuce is one of the green vegetables that everyone loves and eating every day brings many benefits.
Crispy curly lettuce with dark red or green leaves is one of the food sources that provide essential nutrients for good health. Lettuce as well as other green vegetables are always bought and consumed the most, so enjoy this crispy green lettuce with a nutritious sandwich.
Nutritional composition of lettuce
Lettuce is a small-sized plant that grows all year round and grows well in loam and sandy soil. There are about 6 types of lettuce based on top and leaf structure. The more bitter the leaf, the richer it is in nutrients such as antioxidants.
The health benefits of lettuce mainly come from its nutritional content. 100g of lettuce contains:
- Carbohydrates: 2.87 g
- Protein: 1.36 g
- Total fat: 0.15 g
- Fiber: 1.3 g
In addition, the nutritional value of lettuce comes from its diverse source of vitamins. This vegetable is a good source of Folate, Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamin, Vitamin A, Vitamin C, Vitamin E-alpha and Vitamin K
The electrolyte and mineral content of lettuce is also impressive. Lettuce contains Sodium, Potassium, Calcium, Copper, Iron,…
How many calories are in lettuce?
With its rich nutritional content, lettuce is always present in nutritional and dietary diets. In addition, lettuce is popular in weight loss menus due to its low-calorie content. 100g of lettuce contains only 15 kcal.
With its rich nutritional content, lettuce is always present in nutritional and dietary diets. In addition, lettuce is popular in weight loss menus due to its low-calorie content. 100g of lettuce contains only 15 kcal.
9 Health benefits of lettuce
1. Effects of lettuce: Helps fight inflammation
Research has shown that lettuce has anti-inflammatory properties, and helps control inflammation. This is one of the little-known effects of lettuce.
In experimental models, lettuce extracts showed significant control over inflammation induced by biocatalysts such as lipoxygenase and carrageenan.
2. Uses of lettuce: Reduce cholesterol levels
High cholesterol can lead to cardiovascular disease (CVD) and other health risks. High levels of LDL cholesterol are harmful and can cause heart attacks and strokes.
Some studies show that lettuce may assist in reducing LDL cholesterol levels. This study was performed on rodents to test the effects of lettuce consumption on fat and cholesterol.
3. Effects of lettuce: Improves bone health
Vitamin K found in lettuce plays an important role in bone metabolism. Providing enough vitamin K for the body will increase bone density by promoting the activity of bone-forming cells.
Vitamin K found in lettuce plays an important role in bone metabolism. Providing enough vitamin K for the body will increase bone density by promoting the activity of bone-forming cells.
4. Uses of lettuce: Good for eyes and retina
What effects does lettuce have? Lettuce leaves, or lettuce, are a rich source of vitamin A and beta-carotene. Just 100g of lettuce can provide up to 247% of the body’s daily need for vitamin A and 4,443 µg of beta carotene. Vitamin A is needed to maintain healthy muscles and skin.
Vitamin A in lettuce helps protect and improve eye health. Vitamin A may reduce the risk of cataracts.
In addition, lettuce is rich in zeaxanthin, an important carotenoid in daily meals. This substance is selected by the body and absorbed into the macula of the retina. Here, this substance will provide antioxidants and filter UV rays that damage the retina. This helps prevent macular degeneration.
5. Benefits of lettuce: Rich in antioxidants
Published in the Ancient Science of Life Journal, research has shown that lettuce has antioxidants. Antioxidants have a significant ability to eliminate free radicals.
Antioxidants act as barriers to free radicals, which are produced during cellular metabolism. The composition of lettuce contains flavonoid antioxidants. Eating lots of flavonoid-rich fruits and vegetables like lettuce will help protect the body from lung cancer and nasopharyngeal cancer.
Vitamin C is also a powerful antioxidant. As a food rich in vitamin C, lettuce helps the body increase resistance, fight against pathogens and eliminate toxic free radicals that cause inflammation.
6. Clean lettuce contains lots of Folate
What are the effects of eating lettuce? With abundant folate and vitamin C content, adding lettuce to your daily diet will help you receive great benefits from these active ingredients.
Folate (vitamin B-9) is a component of biochemical pathways in the enzymatic metabolism of DNA synthesis. Specifically, flote in lettuce will help:
- Formation of red blood cells.
- Ensures healthy cell growth and function.
- Helps reduce the risk of birth defects of the brain (neural tube defects) and spine.
7. Lettuce contains many minerals
With a rich content of minerals that are beneficial to health such as iron, calcium, magnesium and potassium… Eating lettuce has a positive effect on the body’s metabolism. Functions of minerals contained in lettuce:
Potassium is an important element of cells and body fluids. Potassium in lettuce will help regulate heart rate and blood pressure.
Magnesium is a biochemical for the antioxidant enzyme superoxide dismutase (SOD).
Copper and iron, are two essential substances in the formation and production of red blood cells.
8. Effects of lettuce: Foods rich in fibre
What are the effects of eating lettuce? The Harvard School of Public Health recommends that adult women should consume more than 20g of fibre per day, and men should consume 30g. 75g of fresh lettuce contains 1.3g of fibre. It can be seen that lettuce is an ideal source of fibre every day.
Fiber has many health benefits. Benefits can include:
- Supports weight loss and weight maintenance. Fiber makes you feel full faster and longer. Thanks to that, you can limit the amount of calories you eat every day.
- Good for people with diabetes. Fiber plays an important role in maintaining and controlling blood sugar.
- Good for the digestive system. A high-fibre diet can also help with constipation and diarrhoea. Fiber can also help lower your cholesterol.
9. Benefits of lettuce: Prevents some dangerous diseases
Adding lettuce to your daily salad will help prevent osteoporosis, iron deficiency anaemia, cardiovascular diseases, retinal degeneration (ARMD), Alzheimer’s and cancer.
Lettuce also helps Alzheimer’s patients by protecting neurons from damage.
Be careful when eating lettuce
Lettuce is one of the safe foods for most people. It does not contain common allergens. Plus, with its modest calorie content, there’s not much risk if you accidentally eat too much lettuce.
However, there have been some recorded cases of lettuce contaminated with E. coli bacteria. The cause is believed to be due to contaminated water or soil.
Usually, lettuce is eaten raw, so wash your vegetables thoroughly. You should wash the lettuce under running water to remove impurities (eggs, bacteria, sand and soil). Then, soak the lettuce for 10 minutes in salt water, and rinse with clean water to remove bacteria and pesticide residue.
Vegetables and fruits are an indispensable part of people’s daily diet to supplement minerals and fibre, especially lettuce. After the article, Hello Bacsi hopes you will know more about the uses of lettuce and love this nutritious food more.
To order clean lettuce at the best price, please contact:
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
