Lettuce
Vegetables are associated with a lower risk of chronic diseases such as cardiovascular disease, cancer, etc. Leafy vegetables are the most important vegetables for health. Lettuce is one of the most widely consumed vegetables in the world. It is an essential part of many types of salads. Great. Lactuca is known scientifically as Lactuca sativa L ), And it has not gained much recognition for its health benefits, although it is no less than other vegetables that are known for their multiple health benefits. There are many types of lettuce that differ in colors, sizes and shapes. Because it is consumed without cooking, it retains its nutritional value more than the vegetables that are cooked. This article details the health benefits of lettuce.
Dietary structure of lettuce
The food composition of the lettuce varies greatly depending on its type, and its variety is very large. The contents of each 100 g of the two common types of lettuce: romaine lettuce, roman lettuce and iceberg lettuce:
| Food ingredient | Value in 100 g of roman lettuce | Value in 100 g of iceberg lettuce |
|---|---|---|
| water | 94.61 g | 95.64 g |
| energy | 17 calories | 14 calories |
| Protein | 0.58 g | 0.90 g |
| Fats | 0.30 g | 0.14 g |
| Carbohydrates | 3.29 g | 2.97 g |
| Dietary fiber | 2.1 g | 1.2 g |
| Total sugars | 1.19 g | 1.97 g |
| Calcium | 33 mg | 18 mg |
| Iron | 0.97 mg | 0.41 mg |
| magnesium | 14 mg | 7 mg |
| Phosphorus | 30 mg | 20 mg |
| Potassium | 247 mg | 141 mg |
| Sodium | 8 mg | 10 mg |
| Zinc | 0.23 mg | 0.15 mg |
| vitamin C | 4.0 mg | 2.8 mg |
| Thiamine | 0.072 mg | 0.041 mg |
| Riboflavin | 0.067 mg | 0.025 mg |
| Niacin | 0.313 mg | 0.123 mg |
| Vitamin B6 | 0.074 mg | 0.042 mg |
| Folate | 136 micrograms | 29 micrograms |
| Vitamin B12 | 0.00 μg | 0.00 μg |
| Vitamin A | 8710 global units, or 436 micrograms | |
| Vitamin E (alpha-tocopherol) | 0.13 mg | 0.18 mg |
| Vitamin D | 0 universal unit | 0 universal unit |
| Vitamin K | 102.5 micrograms | 24.1 micrograms |
| Caffeine | 0 mg | 0 mg |
| Cholesterol | 0 mg | 0 mg |
The benefits of lettuce
Lettuce gives many health benefits, including:
- Fighting obesity and weight gain: Lettuce is low in containing calories and fat, and it gives low digestive enzymes and dietary fiber, making it a suitable diet for weight loss.
- The dietary fiber of lettuce contributes to reducing the risk of cardiovascular disease by lowering the level of bad cholesterol and lowering blood pressure. A study of mice, fed with high-fat, high-cholesterol diets, found that red lettuce ate 8% Has resulted in a decrease in the level of total cholesterol and bad cholesterol, which also suggests a role to eat lettuce in reducing the risk of cardiovascular disease, researchers attributed this effect to the content of lettuce of carotenoids and some phenolic compounds and flavonoids B For English: Flavomoids).
- Dietary fiber given by lettuce reduces the risk of diabetes by improving glucose metabolism. Studies have found that red lettuce, which reduces the risk of high blood sugar, improves insulin sensitivity.
- Dietary fiber intake reduces the risk of colon cancer. A study has found that eating lettuce is inversely associated with the risk of colorectal cancer.
- The lettuce is a low sodium source, while by type it gives a good amount of potassium, which is associated with low blood pressure, and red and green lettuce is associated with this.
- The content of lettuce is low compared with spinach, for example, but it still gives a good amount of iron up to 15% of the daily needs depending on the amount of intake.
- Lettuce is a rich source of folate, or folic acid, which is important in DNA synthesis, cell function, growth and development, and reduces the risk of congenital birth defects, which increases the risk of certain cancers.
- The content of lettuce differs from vitamin C by its type, and some common types are a good source of it, and show the importance of this vitamin in many functions of the body, such as resistance to oxidation, immune functions, and natural metabolism.
- Lettuce is a good source of carotenoids, especially β-carotene, which is converted into vitamin A and lutein, which acts as antioxidants.
- Lettuce contains many phenolic compounds with multiple health benefits. It contains phenolic acids and flavonoids, and is associated with oxidation resistance, oxidative stress reduction, anti-cancer effects, and diabetes. , Inflammation, cardiovascular disease, and some neurological diseases associated with aging.
- The extract of lettuce was found to contain anti-inflammatory agents.
- A study found that eating lettuce reduces the risk of lung cancer in a group of nonsmokers.