Lettuce (Lactuca sativa) is an annual herb originally bred by the Egyptians. This leafy green vegetable is an excellent source of essential nutrients and antioxidants. It is generally used in salads and sandwiches.
Lettuceis a rich source of vitamin K and A and has a number of impressive health benefits. It helps control inflammation, reduce body weight, improve brain health and reduce the risk of cardiovascular disease.
Lettuce leaves it oozes a milky liquid when it is cut. Therefore, it is derived from the Latin Lactuca, the word milk. This plant-rich, nutritious green leafy vegetable belongs to the Asteraceae daisy family.
What is Lettuce?
Lettuceis an annual herb that belongs to the daisy family. It is often grown as a leafy vegetable.
Lettuce, cabbage Although it may seem like the difference between the two is in the water content. Cabbage has less water and appleis harder than. Lettuce It is a crispy vegetable.
The plant was first grown in ancient Egypt to extract oil from its seeds. There is evidence that it originated around 2680 BC.
The plant also appears in various medieval writings from 1098 to 1179 and is called a particularly medicinal herb. LettuceHe traveled from Europe to America with Christopher Columbus in the late 15th century. Books published in the middle of the 18th and early 19th centuries, which are still found today lettuce varietiesHe talks about it.
Lettuce Varieties
Butterhead lettuce
This kind appleIs widely grown in Europe.
Celtuce lettuce
Root lettuce, asparagus lettuce, celery lettuce, Chinese lettuce It is known by different names such as. It has long, thin and strong leaves.
Lettuce
Tight and dense head and cabbage-like crisp head so called lettuce varietydir. Due to its high water content iceberg lettuce also called.
looseleafapple
It has delicious and delicate leaves.
Romaine lettuce
It has intact leaves and a long head. The most nutritious and popular lettuce typeStop.
Lamb lettuce
It has long spoon-shaped dark leaves and a tangy flavor.
What Are the Benefits of Lettuce?
LettuceIt is particularly rich in antioxidants like vitamin C, vitamins A and K, and other nutrients like potassium. This leafy green vegetable helps fight inflammation, diseases like diabetes and cancer.
Benefits of Lettuce
Fights inflammation
LettuceCertain proteins in the flour, for example lipoxygenase, help control inflammation. According to research, this leafy green vegetable has been used in folk medicine to relieve inflammation and osteodynia (pain in the bones).
LettuceVitamins A, E and K in can help reduce inflammation. Other vegetables rich in vitamin K include kale, broccoli, spinach, and kale. The darker the lettuce, the more antioxidants it contains and the better it fights inflammation.
Does lettuce weaken?
Lettuce slimmingEither is a vegetable that helps, the biggest reason for this is that it is low in calories. One serving apple It contains only 5 calories.
Which is 95% water fiber content of lettuce is also high. Fiber contributes to weight loss by helping keep you full. LettuceThe oil content of the flour is also extremely low.
Promotes brain health
Extreme cases of brain damage lead to the death of neuronal cells and serious brain diseases such as Alzheimer's. Lettuce extractsControlled this neuronal cell death because of its role in GSD or glucose / serum deprivation, according to numerous studies.
Lettuce It is also rich in nitrates. This compound is converted to nitric oxide in the body, a cellular signaling molecule that supports endothelial function.
Decreased endothelial function contributes to cognitive decline and other neurological disorders associated with aging. Eating lettucecan slow it down.
Good for heart health
Lettuce, homocysteine methionineIt is a good source of folate, a B vitamin that converts to e. Unconverted homocysteine can damage blood vessels and lead to plaque buildup, thus damaging the heart.
Lettuce It is also a rich source of vitamin C that reduces arterial stiffness and helps in the treatment of cardiovascular diseases. It can prevent heart attack by strengthening the arteries.
Lettuce It also contains potassium, which lowers blood pressure and prevents heart disease. Eating lettuceIt can increase HDL (good cholesterol) and decrease LDL levels.
Helps fight cancer
Lettuce consumptionlowered the risk of stomach cancer, especially in parts of Japan, where vegetables are regularly consumed.
Lettuce It is a non-starchy vegetable. A report from the World Cancer Research Fund shows that non-starchy vegetables can protect against various types of cancer, including the mouth, throat, esophagus, and stomach.
Reduces risk of diabetes
Studies, apple such greens can reduce the risk of type 2 diabetes. It appleflour can be attributed to the low glycemic index (the effect of a particular food on your blood sugar level).
This leafy green vegetable also contains lactuca xanthin, an anti-diabetic carotenoid that lowers blood sugar levels and can be a potential treatment for diabetes.
It is beneficial for eye health
Lettucecontains zeaxanthin, a beneficial antioxidant for eye health. Zeaxanthin age-related macular degenerationIt prevents. Lettuce Like dark greens contain both lutein and zeaxanthin. These help improve eye health.
Good for digestion
Fiber in lettuce It supports digestion and eliminates other digestive ailments such as constipation and bloating. It can also relieve stomach pain.
LettuceFlour is known to help the stomach process different types of food. It can also help treat other problems such as indigestion.
May help treat insomnia
Lettucelakusarium, a substance found in the body, calms the nervous system and increases sleep. If you have trouble falling asleep at night, late at night apple you can eat.
Lettuce it also contains another substance called lactucine, which induces sleep and relaxation. This vegetable was used to relieve insomnia even in medieval times.
It is beneficial for bone health
Vitamins K, A and C collagen production (the first step in bone formation) is important. Lettucecontains all three in large quantities. Vitamin K helps build cartilage and connective tissues.
Vitamin A promotes the development of new bone cells that can cause osteoporosis and an increased risk of fractures. Vitamin C fights bone depletion, one of the factors of aging.
Insufficient vitamin K can cause osteopenia (decreased bone mass) and an increased risk of fractures.
Strengthens immunity
LettuceThe presence of vitamins A and C is a good option to strengthen immunity.
Benefits of lettuce during pregnancy
Lettuce Contains folate. This food can reduce the risk of birth defects. LettuceThe fiber in it prevents constipation, a problem that pregnant women often face. A glass apple It contains approximately 64 micrograms of folate.
Improves muscle strength and metabolism
Lettuceon potassium can increase muscle strength. However, there is no research to support this. LettuceContains nitrates known to increase exercise capacity. These can aid muscle strength and metabolism.
Benefits of lettuce for skin and hair
Lettuceon Vitamin A it can increase skin cell turnover. The vitamin C it contains protects the skin from UV radiation. It also delays the signs of aging. LettuceThe fiber in it improves skin health by cleansing the body.
Anecdotal evidence, appleHe states that the vitamin K in it can strengthen the hair. Hair lettuce juice washing it with water can help with this.
Fights anemia
Lettucecontains small amounts of folate. Folate deficiency can lead to some forms of anemia. Folate also helps fight megaloblastic anemia, another type of anemia in which blood cells are very large and underdeveloped. Romain lettuce, Lack of vitamin B12 It also helps treat anemia.
Moisturizes the body
Lettuce It has 95% water content. Eating vegetables keeps the body moist.
Prevents anxiety
LettuceOne of the most important benefits of flour is that it helps reduce anxiety levels. LettuceThe anxiolytic properties of flour can calm the nerves. Even depression ve anxiety It has positive effects in the treatment of many problems related to it.
Lettuce Nutrition and Vitamin Value
A glass apple (36 grams) Contains 5 calories and 10 grams of sodium. It does not contain cholesterol or any fat. Other important nutrients are:
- Fresh lettuce crunchy because it is more nutritious apple Be sure to buy.
- Let the leaves be crispy, soft and brightly colored.
Dark green vegetables are great sources of vitamin C, folate, beta carotene, iron, calcium, and dietary fiber. Dark leafy apple try to get it.
Lettuce It is a delicate vegetable and it is very important to store it properly to preserve its freshness. Because it is prone to rot storage of lettuce It is quite a tough job. Moreover, the greens do not last long.
- Lettuce The best way to store it is to keep it unwashed in an airtight container or plastic bag and store it in the vegetable compartment of the refrigerator.
- LettuceKeep u away from fruits that produce ethylene gas; these are fruits such as apples, bananas or pears. By increasing the brown spots on the leaves and causing deterioration, applethey accelerate the spoilage of flour.
- LettuceThe hardest part of storing this is maintaining the humidity level. Due to too much moisture, condensation lettuce leaves it causes it to deteriorate faster by suffocating. More moisture also results in more ethylene gas production, which accelerates decay and deterioration. However, some moisture is required to keep the leaves fresh and not drying out. Lettucecan be wrapped in a slightly damp paper towel. This allows it to absorb excess water without drying the leaves.
The Harm of Eating Too Much Lettuce
Excess Vitamin K
Extreme Vitamin KIt can cause problems in people taking blood-thinning medications such as warfarin. Eating too much lettucemay reduce the effectiveness of warfarin. Therefore, if you are taking blood thinning medication, apple Talk to your doctor before consuming.
Problems During Pregnancy and Breastfeeding
Lettuce safe in normal quantities. However, there is no information about excess consumption during pregnancy and breastfeeding. Therefore, avoid overbought.
The second reason to use the consuming excessive lettuce It can lead to health problems such as:
Stomach upset
- Nausea
Indigestion
Allergic reactions due to high amounts of pesticides
As a result;
Lettucehas an excellent nutritional profile. It benefits health in different ways, from fighting inflammatory diseases to improving skin and hair health. However, excessive consumption of this green vegetable may have some adverse reactions.
