Discover the nutritional properties and main benefits of lettuce

Lettuce is part of the diet of most people, being, without a doubt, the most popular vegetable. Among the many benefits of lettuce, is the fact that it is a source of fiber, helping to give satiety – a very important point for those who want to follow a balanced diet. But it doesn’t stop there… Discover the properties of lettuce and the advantages of its consumption.

10 benefits of lettuce, the queen of vegetables

This vegetable is an ally not only for those who are on a weight loss diet, but for everyone who seeks good health. Discover the main benefits of consumption below:

1. Helps in the detoxification process

Livia Cachapuz (CRN 18101224), nutritionist at All Clinik, points out that lettuce contains chlorophyll, helping in the body’s detoxification process (a process that eliminates or reduces foreign/harmful substances to the body, originated by the body itself or by exposure to external factors).

2. Contributes to the proper functioning of the intestine

Livia comments that lettuce is rich in fiber and, therefore, improves bowel function.

3. Gives satiety

Also as a source of fiber, lettuce provides more satiety, thus being a good ally for those who follow a weight loss diet and/or do not want to overeat.

4. It is an ally of the immune system

Livia explains that lettuce is rich in vitamin C, a superantioxidant, thus helping to strengthen the immune system.

5. Prevents anemia

Lettuce contains iron, as highlighted by nutritionist Livia, being an important food in the prevention of anemia.

6. Fight cramps

Livia explains that lettuce reduces cramps because it is rich in potassium. It is a good choice of food for practitioners of physical activities and for anyone who suffers from muscle cramps.

7. It is an ally of bone health

Lettuce helps in good bone health because it contains calcium, as the nutritionist comments. In addition to calcium, it is a source of vitamin K, an important nutrient to fix calcium in the body.

8. It is an ally of heart health

Lettuce is also an ally of good heart health as it helps to lower blood pressure, helps reduce “bad” cholesterol levels and increases healthy cholesterol (HDL). It can also act by reducing stress and insomnia, factors related to hypertension.

9. Contributes to eye health

Livia highlights that lettuce is excellent for eye health as it contains vitamin A, which helps prevent macular degeneration and cataracts (from the action of free radicals during the aging process).

10. Helps in healthy weight loss

Lettuce is not usually left out of a weight loss diet because, in addition to providing more satiety, it has very few calories (about 15 kcal in 100g) and offers numerous benefits for the proper functioning of the body.

The benefits of lettuce are indisputable, and these are just examples. Therefore, it is always worth having it at home and betting on the preparation of delicious salads.

Nutritional properties of lettuce

Check out the nutritional properties of 100g of raw curly lettuce below:

• Energy value: 10.7kcal=45
• Carbs: 1.7g
• Proteins: 1.4g
• Dietary fiber: 1.8g
• Calcium: 38.0mg
• Vitamin C: 15.6mg
• Phosphorus: 25.8mg
• Manganese: 0.2mg
• Magnesium: 11.0mg
• Lipids: 0.2g
• Iron: 0.4mg
• Potassium: 267.1mg
• Copper: 0.0ug
• Zinc: 0.3mg
• Niacin: 1.1mg
• Thiamine B1: 0.1mg
• Riboflavin B2: 0.1mg
• Sodium: 3.4mg

Lettuce is an important source of vitamins and minerals, which is why it is so valuable for health as a whole.

types of lettuce

There are several types of lettuce: curly, American, mimosa, purple, smooth and Roman. Their nutritional differences vary very little, according to nutritionist Livia. “For example, red lettuce will have a higher anthocyanin (antioxidant pigment) content than the others; the curly and the smooth, at a time, will have more vitamin C than the American,” she says.

“What really sets them apart is their flavor and texture, as they are all beneficial to health, with their own particularities. Therefore, investing in a salad with different types of lettuce and even other leaves, such as spinach, watercress, arugula, would be excellent, because in this way we would be covering several nutrients to offer to the body”, adds the nutritionist.

Lettuce make you sleepy?

Livia explains that lettuce is related to sleep improvement because it is rich in lactucin, a substance that has a calming and relaxing action, helping with anxiety and insomnia.

Now you know that the benefits of lettuce are really numerous and that, not by chance, this vegetable is recommended for balanced diets, for the prevention of diseases and even to provide relaxation. So enjoy and check out these green salad recipes.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.