Diet and Nutrition 2022

10 benefíceits of lettuce, types and how to consume (with recipes)

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10 benefíceits of lettuce, types and how to consume (with recipes)
10 benefíceits of lettuce, types and how to consume (with recipes)

Lettuce is a vegetable rich in fiber and antioxidants, favoring weight loss, improving gastrointestinal he alth and regulating blood sugar levels. These benefits are also provided by the nutrients and bioactive compounds present in lettuce, such as vitamin C, carotenoids, folates, chlorophyll and phenolic compounds, which guarantee hypoglycemic, digestive, antioxidant, diuretic, laxative and calming properties.

Lettuce can be easily incorporated into the daily diet, and can be used in the preparation of salads, juices and teas. Lettuce can also be grown at home, all it takes is a small pot, lots of sunlight and water to grow.

Regular consumption of lettuce could bring the following he alth benefits:

1. Promotes weight loss

Lettuce is a vegetable that has few calories and is rich in fiber, which promotes the feeling of satiety and promotes weight loss.

2. Helps regulate blood sugar

The fiber present in lettuce slows the absorption of carbohydrates in the intestine, preventing a rapid rise in blood sugar and, therefore, it is an excellent option for diabetic or pre-diabetic people.

3. Maintains eye he alth

Lettuce is rich in vitamin A, an important micronutrient for maintaining eye he alth, preventing xerophthalmia and night blindness, and preventing age-related macular degeneration.

4. Prevents premature skin aging

Thanks to the antioxidant content, consumption of lettuce helps protect skin cells from damage caused by free radicals. In addition, it provides vitamin A and vitamin E, which protect the skin from the sun's ultraviolet rays, and vitamin C, which is important for the healing process and collagen production in the body, thus promoting the formation of wrinkles.

Lettuce is also rich in water, helping to keep the skin properly hydrated.

5. Maintains bone he alth

Lettuce is rich in several minerals such as calcium and phosphorus, which are related to bone formation. In addition, it also has magnesium which is part of the process of absorption and assimilation of calcium, since it suppresses the action of the hormone responsible for bone resorption.

In addition, this vegetable also contains vitamin K, which is also related to strengthening bones.

6. Prevents anemia

Because it contains folic acid and iron, lettuce consumption can also prevent and treat anemia, as these are minerals related to the formation of red blood cells. Due to the type of iron that lettuce provides, it is important that foods rich in vitamin C are also consumed so that intestinal absorption is favored.

7 Helps fight insomnia

Lettuce has calming properties that help reduce stress and excitability of the central nervous system, helping to fight insomnia and making the person sleep better.

8. Has antioxidant action

Lettuce is rich in antioxidants, as it contains vitamin C, carotenoids, folates, chlorophyll and phenolic compounds, which prevent the damage caused by free radicals to cells and, therefore, their regular consumption could help in the prevention of chronic diseases, including cancer.

9. Combat constipation

Because it is rich in fiber and water, lettuce favors the increase of the size of the stools and their hydration, favoring their exit and being an excellent option for those who suffer from constipation.

10. Fights fluid retention

Regular consumption of lettuce helps to reduce fluid retention, as it is a vegetable rich in water, so that in every 100g there are 95.9 grams of water, which helps to stimulate the elimination of excess water. water through urine.

Types of lettuce

There are several types of lettuce, the main ones being:

  • Americana or Iceberg, which is characterized by its round shape and light green leaves;
  • Lisa, where the leaves are smoother and softer;
  • Crespa, which has leaves with curls at the end, in addition to being smooth and soft;
  • Romana, in which the leaves are wider, longer and curlier and dark green;
  • Purple, which has purple leaves.

These types of lettuce have similar properties, and there may be variation in the amount of nutrients, in addition to differences in texture, color and flavor.

Nutrition information

The following table shows the nutritional composition in 100 g of plain and purple lettuce:

Composition plain lettuce Purple lettuce
Energy 15 kcals 15 kcals
Water 95, 9 g 95, 6 g
Protein 1, 8 g 1, 3 g
Fat 0, 8 g 0, 2 g
Carbohydrates 1, 7 g 1, 4 g
Fiber 1, 3 g 0, 9 g
Vitamin A 115 mcg 751 mcg
Vitamin E 0, 6 mg 0.15 mg
Vitamin B1 0.06 mg 0.06 mg
Vitamin B2 0.02 mg 0.08 mg
Vitamin B3 0.4 mg 0.32 mg
Vitamin B6 0.04 mg 0.1 mg
Folates 55 mcg 36 mcg
Vitamin C 4 mg 3.7 mg
Vitamin K 103 mcg 140 mcg
Phosphorus 46 mg 28 mg
Potassium 310 mg 190 mg
Calcium 70 mg 33 mg
Magnesium 22 mg 12 mg
Iron 1, 5 mg 1, 2 mg
Zinc 0, 4 mg 0.2 mg

How to consume

To obtain all the benefits of lettuce mentioned above, it is recommended to eat at least 4 lettuce leaves a day, preferably with 1 tablespoon of olive oil, as it is possible to increase its antioxidant power, in addition to being part of of a balanced and he althy diet.

Lettuce can be added to salads, juices and sandwiches, and should be stored in the refrigerator to preserve its folic acid and vitamin C content.

To keep the leaves longer, use a container with a lid and place a napkin or paper towel on the bottom and top of the container, as the paper will absorb moisture from the leaves, causing let them last longer.In addition, you can also place a napkin between each sheet, remembering to change the paper when it is too wet.

Recipes with lettuce

Here are some easy and he althy recipes with lettuce:

1. Stuffed lettuce roll


  • 6 lettuce leaves;
  • 6 slices of light Minas cheese or ricotta cream;
  • 1 small grated carrot or ½ beetroot.


  • 2 tablespoons of olive oil;
  • 1 tablespoon of water;
  • 1 tablespoon mustard;
  • 1/2 tablespoon lemon juice;
  • S alt and oregano to taste.

Preparation mode

Place a slice of cheese, ham and 2 tablespoons of grated carrot on each lettuce leaf, rolling the leaf and securing with toothpicks.Distribute the rolls in a container, mix all the sauce ingredients and sprinkle over the rolls. To make the roll more nutritious, you can add shredded chicken to the filling.

2. Lettuce Salad


  • 1 iceberg lettuce;
  • 2 grated carrots;
  • 1 grated beetroot;
  • 1 tomato without skin and seed;
  • 1 small mango or 1/2 large mango cut into cubes;
  • 1 onion cut into slices;
  • Olive oil, vinegar, s alt and oregano to taste.

Preparation mode

Mix all the ingredients and season with oil, vinegar, s alt and oregano. This salad can serve as an accompaniment or starter in main meals, helping to increase satiety and control the absorption of carbohydrates and fats in the intestine.

3. Lettuce tea


  • 3 chopped lettuce leaves;
  • 1 cup of water.

Preparation mode

Boil the water with the lettuce leaves for about 3 minutes. Then strain and drink while still warm overnight to combat insomnia.

4. Apple Lettuce Juice


  • 2 cups of lettuce;
  • 1/2 cup chopped green apple;
  • 1/2 lemon squeezed;
  • 1 tablespoon rolled oats;
  • 3 cups of water.

Preparation mode

Mix all ingredients in a blender and drink 1 glass of iced juice.

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