Lettuce is often called the king of salad plants. It has rounded leaves that can grow up to 24 cm long and 14 cm wide. There are different types of lettuce, which vary in the color, size, and texture of their leaves. The color ranges from light to dark green. The most common types used in salads are loose-leaf lettuce and head lettuce.
- Loose-leaf lettuce – Its leaves grow freely and hang on all sides.
- Head lettuce – Similar to cabbage, its leaves are tightly packed together.
Nutritional Value per 100g:
- Moisture: 93.4 g
- Protein: 2.1 g
- Carbohydrates: 2.5 g
- Minerals: 1.2 g
- Crude Fibre: 0.5 g
- Fat: 0.3 g
- Calcium: 50 mg
- Phosphorus: 28 mg
- Vitamin C: 10 mg
- Iron: 2.4 mg
- Vitamin B Complex: Small amounts
- Magnesium : 30 mg
- Energy : 21 kcal
- Sodium: 58 mg
- Potassium: 33 mg
Health Benefits of Lettuce
Lettuce is low in calories but high in nutrients, especially vitamin C. It contains important minerals that help keep the blood clean, improve mental alertness, and promote overall good health.
Loose-leaf lettuce is considered more nutritious than head lettuce because its leaves are more exposed to sunlight, making them richer in vitamins. When choosing lettuce, go for fresh, crisp, and green leaves — the greener they are, the more vitamins they have.
Medicinal Benefits
- Improves brain and nerve health: The magnesium in lettuce juice helps strengthen muscle tissues, nerves, and the brain.
- Aids digestion: Its fiber content helps increase bowel movement and relieve constipation.
- Treats anemia: Lettuce contains a type of iron that the body absorbs easily, making it a natural tonic for anemia.
How to Use Lettuce
- Raw: Most commonly used in salads.
- Cooked: Loose-leaf lettuce can also be cooked. After washing, cook it without adding water — the moisture left from washing is enough. Cover for the first few minutes, then cook uncovered for about 10 minutes.
Tips for Preparing Lettuce
- Wash the leaves thoroughly, one by one.
- Dry them with a clean towel before using.
- For juicing, choose the darker green leaves since they have more nutrients than the lighter inner leaves.
Lettuce is a simple, versatile, and healthy addition to any meal!
