Health Benefits of Lettuce
Health Benefits of Lettuce
Vitamin A - As noted before, all lettuce varieties, except for iceberg, have a good nutritional profile. Choose dark green leafs. Vitamin A is among the nutrients found in lettuce in relatively large amounts. A cup of romaine lettuce consists of 4,094 IU (International Unit) of vitamin A, according to USDA. This is quite a lot compared to just 361 IU of Vitamin A, contained in a cup of iceberg lettuce. One hundred grams of fresh, raw lettuce gives you up to two hundred and forty-seven percent of your Vitamin A DV (daily value). One hundred grams of fresh and raw lettuce offers you 4443 µg of beta-carotene. It is known that beta-carotene is converted into vitamin A in our bodies. As you already know, probably, vitamin A is a water-soluble micronutrient that improves our vision. It also benefits your immune system, preventing issues of the heart, lungs, kidneys, reproductive system, skin and other major organs. This is according to the NIH (National Institutes of Health) Office of Dietary Supplements.
Vitamin K - As we demonstrated above, lettuce is of different forms. Each form has its concentration of vitamin K and other nutrients. All the same, all lettuces contain vitamin K though in different amounts, which helps with blood clotting. Vitamin K is also known to regulate insulin in the blood, according to the American Diabetes Association report on a study posted in Diabetes Care. Vitamin K is also thought to grow your bone mass by enhancing the osteotropic function in the bone cells. Additionally, vitamin K is great for Alzheimer’s disease sufferers as it restricts neuronal damage in the brain.
Folate - This is contained in the lettuce leaves. Folate is a co-factor in the enzyme that is involved in DNA synthesis. So it is essential to pregnant women who want to protect their unborn fetus from neural tube defects.
Vitamin C – This is a very powerful water-soluble vitamin. This is an organic antioxidant that protects and heals skin wounds. It also neutralizes free radicals that cause inflammation in the body. As we all know, vitamin C prevents scurvy and common cold infections as well. It is found in plenty in citrus fruits though.
Zeaxanthin – One hundred grams of lettuce gives you 1730 µg of zeaxanthin. This is a very important dietary carotenoid found in lettuce. It is absorbed into the retinal macula lutea of the eye. Zeaxanthin then ferries a particular antioxidant to the retina and then filters the sun’s UV rays falling on this area. So those who consume it, as well as beta-carotene, may lower their chances of getting ARMD (age-related macular disease) in their old age.
Minerals – Lettuce contains many minerals in small amounts. These include iron, calcium, potassium, copper and magnesium. Each of these minerals plays a unique role in the body. Potassium, in particular, is an electrolyte contained in body cells and fluids to regular our heart rate and blood pressure. Magnesium regulates muscle and nerve functions; iron prevent anaemia; and calcium strengthens our bones and teeth.
B-Complex Vitamins – Lettuce provides vitamin B-6 of pyridoxine type, thiamin and riboflavin.
Lutein – Just like Zeaxanthin, lutein is essential in our bodies. It is a carotenoid that filters damaging and powerful wavelength of light before it ruins the retina. This is according to the AOA (American Optometric Association) report. Our bodies daily need about six to ten milligrams of lutein. Since the amount of lutein in lettuce is very little, you must eat other sorts of foods that contain lutein to achieve this DV level. By so doing, you will protect your eyes from ARMD (age-related macular degeneration), a disease of the macula—the delicate middle part of your retina.
Phytonutrients – Lettuce leaves are very nutritious. The greener and darker they are the healthier they are to you. These leaves have many phytonutrients that do not add a lot of calories to the body. One hundred grams of fresh leaves will give you only fifteen calories. So lettuce can be eaten to control and maintain healthy body weight.