Lettuce: all its properties and health benefits

lettuce origin

is the protagonist of the lightest and simplest dish from the cookbook: the salad. So much so that when we refer to a salad, actually a mixture of vegetables, the only ingredient that is usually given as safe is lettuce.

Another thing is what type of lettuce it will be or what ingredients will accompany it… In any case, it is about one of the most used vegetables in the diet everyday life, about which we know very little.

Lettuce (Lactuca sativa) belongs to the Asteraceae family and It has been cultivated for more than two thousand years. Apparently the Romans and even the Greeks already appreciated its virtues and flavor.

The Arabs in the eleventh century had treatises that explained how to plant lettuceand Isabel de Farnesio, married to Felipe V, used them stuffed as a garnish at her banquets.

It seems that it was first cultivated in India, but this is a controversial issue. in any case today It is cultivated in most countries with temperate climates.because it resists high temperatures better than low ones.

What types of lettuce are there?

As with onion, another common salad, there is a wide variety available in the supermarket. Some of the most common types of lettuce are:

roman: the “lettuce of a lifetime”, very economical but also one of the most nutritious. It is easily recognizable by its elongated leaves and its large midrib.Endive: Due to its bitter taste and thick texture, this curly lettuce is ideal for adding body to a salad.Oak Leaf: its characteristic reddish-brown leaves are softer and crunchy; It is ideal to combine it with other types of lettuce.Iceberg: although this round variety is also very common, it is one of the least nutritious types of lettuce.

Lettuce nutritional values

How many calories does lettuce have?

For every 100 grams of lettuce, we find:

calories: 18 caloriesProteins: 1.3gFats: 0.2gCarbohydrates: 1.4gFiber: 1.5g

lettuce properties

One of the most remarkable properties of lettuce is that it is one of the vegetables with higher water content: 94%.

However, it is well supplied with minerals, especially potassium (264mg/100g), from calcium (35mg), from match (26mg) and magnesium (16mg), as well as trace elements (copper, manganese, nickel, zinc, etc.).

It is also rich in vitamins: A (970 mcg, as carotenoids), from B Group (its folic acid content is 21 mg), C. (8mg) and AND (0.06mg).

Another substance of interest is lactucarium, which acts as a calming agent on the nervous system, which gives lettuce relaxing and sleep-promoting properties.

Besides, has satiating power.

What are the benefits of lettuce?

Of the lettuce it has been said that reassureswhich is good for eyesight, insomnia and fluid retention, and even influences libido.

the same Leonardo da Vinci He talked about it and its convenience for health. Not all the effects attributed to it have been proven, but it undoubtedly has remarkable nutritional value and contains alkaloid-type substances that give it a certain sedative effect. Take note of its main health benefits:

lettuce is food alkalizing, refreshing, remineralizing.It has hypnotic qualities, which help to fall asleep and also analgesics against pain. Presents calming properties on nervous excitement. It has a appetizer Action, stimulating the digestive glands, as well as a mild laxative activity due to its fiber content. Because it drains the liver, it exerts a general cleansing action on the body. It also has hypoglycemic properties. (reduces blood sugar), which makes its consumption advisable for diabetics. As it is rich in beta-carotene, contributes to the prevention of cancer, especially colon and lung.

lettuce in the kitchen

Currently we find lettuce all year round, but its optimal moment begins in spring and in some varieties it lasts all summer.

Although in our country we basically eat it raw, it can also be used to make creams and soups. Even sautéed or boiled it is tasty. The advantage of eating it raw is that without cooking it better preserves its nutritional properties.

Lettuce displays its virtues in a thousand and one salads. It can also be used as snack Ingredient, pitas, crêpes or burritos.

It also gives a lot of room to make vegetable creams, tortillas, sauteed, sautéed and some varieties, such as the small and heart-shaped ones, can be cooked whole on the grill, steamed or braised.

its leaves can be filled of rice, meat or fish, simply by blanching or frying the whole leaves.

How to make the most of lettuce nutrients

Although its nutritional contribution is considerable, it does not always reach the table in its entirety. Taking into account the following points is essential if you want to make the most of it:

Buy lettuce in good condition. Lettuce with spots, broken leaves or overcrowded boxes may not be of adequate quality.Choose them in season. There are lettuce all year round, but its season starts in spring. Prepared salad sachets are a good option, although they don’t have the same value as fresh lettuce.keep it well. Lettuce should be stored in a cool, humid place, protected from light and air. In the fridge it is advisable to leave it in the vegetable drawer. It is not necessary to combine it with apples or pears, because it is altered before. It shouldn’t be frozen either.Avoid prolonged soakingbecause a large part of its minerals and vitamins are lost in the water.Take advantage of the greener leaves.Don’t overcut it.Prepare it shortly before eating.dress it up with lemon juice or vinegar. Citric and acetic acid have a preservative power that preserves vitamins.

When fresh lettuce is consumed, light dressings should be used for varieties with young leaves, such as French lettuce, which is very soft; iceberg, very refreshing and crunchy, and more consistent dressings for lettuce with meatier, curlier leaves, such as Tudela hearts, lollo rosso or oak leaf, romaine, wonder or batavia, and season them just before serving. Serve them at the table so they don’t lose their freshness.

Purchase and conservation

Lettuce is present all year round in the markets, which makes it possible to obtain it fresh.

Spring and summer lettuces are usually richer in nutrients than autumn and winter ones, due to a greater solar influx. it suits choose the ones with darker shades, since they are more nutritious.

As lettuce has a high water content, it is usually very perishable, so it is best to buy it just before consumption and in quantities that do not mean having to store it for more than a week, which is the maximum that is usually kept in the refrigerator.