Just think of a leaf salad or a light and fancy hamburger and lettuce will soon be on the list of ingredients. But more than a great side dish for everyday meals, the leaf also has an arsenal of important nutrients for our health, especially vitamins, minerals, and fiber that balance the body and strengthen the body.
Belonging to the group of vegetables, or greens, as it is generically called, lettuce is recommended for balanced diets, disease prevention, and even relaxation of body and mind. Nutritionist Sheila Basso explains:
“Lettuce has lactupirin and lactucin, molecules present in the stem and leaves, considered natural calming agents, being ideal for those who suffer from insomnia, for example. It is also a source of nutrients. Besides its calming action, it has a laxative and diuretic action, being rich in water and potassium, reducing the excess of sodium and liquids, contributing to the reduction of blood pressure”, says the professional.
Why should we eat lettuce every day?
1 – Strengthens the immune system: As a source of vitamin C, lettuce leaves help keep the body free from colds, flu, and other common inflammations, improving the body’s defense mechanisms.
2 – Improves eye health: By providing vitamin A, the vegetable becomes a powerful ally against macular degeneration and cataracts caused by the actions of free radicals during aging.
3 – Lowers Cholesterol: Niacin, better known as vitamin B3, helps reduce the levels of “bad” cholesterol, the LDL, and contributes to the increase in healthy cholesterol, the HDL. Thus, lettuce becomes an ally of cardiovascular health.
4 – Prevents anemia: Rich in iron, lettuce prevents fatigue, dizziness, malaise, weakness, and other symptoms that signal an anemic state in the body. To enhance the absorption of iron, you can combine lettuce with other vegetables rich in vitamin C, such as broccoli and cabbage.
5 – Decreases cramps: For those who practice physical activities and suffer from muscle cramps, lettuce can also help. With a considerable amount of potassium, the leaves prevent this condition called hypokalemia, which is the low levels of this mineral in the blood.
6 – It favors intestinal transit: The dietary fibers present in the food are responsible for preventing constipation and constipation. These substances also guarantee a feeling of satiety more quickly.
7 – Contributes to healthy weight loss: With very few calories in its composition, about 15 kcal in 100g of the vegetable, lettuce can help those who want to lose a few pounds in a natural and balanced way.
8 – Ensures strong bones: In addition to calcium, the mineral responsible for calcifying the bones, favoring good development, lettuce leaves also have vitamin K, an important nutrient for fixing calcium in the body and keeping bone health up to date.
Are there consumption recommendations for lettuce?
The ideal is to consume the raw vegetable, so make sure it is well sanitized, without the presence of insects or fungi. In addition, give preference to the organic version of the food, so the absence of pesticides and other chemical additives harmful to health is more guaranteed.