The health benefits of lettuce

 Lettuce is one of the green leafy vegetables that I used to add mainly to my daily salad (and I am a fan of salads of all kinds).  So it occurred to me to search for its benefits, as the common information about the benefits of lettuce is its richness in vitamin C, iron and calcium, and an abundant amount of fiber.  But after researching its benefits, I found huge amounts of nutrients, and thus its health effects are much more than you think.  Here are the details 🙂

 The nutrients found in 100 g of lettuce:

 Nutritional ingredients Value and percentage of daily need Energy 15 kcal (calories) Carbohydrates 2.87 g 2% protein 1.36 g 2% fat 0.15 g 0.5% fiber 1.3 g 3% folate 38 mcg 9.5% niacin (vitamin B3) 0.375 mg 2% pantothenic acid (vitamin  B5) 0.134 mg 2.5% pyridoxine (vitamin B6) 0.09 mg 7% riboflavin (vitamin B2) 0.08 mg 6% thiamine (vitamin B1) 0.07 mg 6% vitamin A 7405 IU 247% vitamin C 9.2 mg 15% vitamin E 0.29 mg 2  % Vitamin K 126.3 μg 105% sodium 28 mg 2% potassium 194 mg 4% calcium 36 mg 3.5% copper 0.029 mg 3% iron 0.86 mg 10% magnesium 13 mg 3% manganese 0.250 mg 11% phosphorous 29 mg 4% zinc 0.18 mg 1.5% beta-carotene 4443 micrograms zeaxanthin 1730 μg

 Lettuce is considered a low-calorie vegetable, and it is used mainly in salad dishes and some types of sandwiches.

 Health benefits of lettuce leaves:

 Improve vision and protect eye health:

 Lettuce contains plenty of vitamin A and beta-carotene.  Vitamin A is essential for maintaining healthy mucous membranes and skin and is essential for improving vision.

 In addition to zeaxanthin, an important dietary carotenoid that is selectively absorbed into the macular area of ​​the retina.  It supplies the eyes with antioxidants that provide protection against ultraviolet rays that damage the retina.

 Fight infections and strengthen the body's immunity:

 Lettuce leaves contain a good amount of vitamin C, which is a powerful natural antioxidant that strengthens the body's immunity.  Regular consumption of foods rich in Vitamin C helps protect the body from infections and eliminate free radicals.

 Prevention of fetal malformations during pregnancy:

 Lettuce leaves contain a good amount of folate.  Which helps to manufacture DNA.  And thus it plays an important role in preventing nervous system malformations in the fetus, especially during the first trimester of pregnancy.

 Regulating blood pressure and preventing vascular disease:

 Lettuce contains a good amount of minerals including potassium, which is the main component of cells and body fluids, which helps control heart rate and blood pressure.  Magnesium is also used by the body as a cofactor for the antioxidant enzyme Superoxide Dieutase.

 Treating anemia and preventing osteoporosis:

 The body needs copper to produce red blood cells.  As for iron, it is the main component in the formation of red blood cells.

 Lettuce is also rich in B vitamins, such as thiamin, vitamin B6 (pyridoxine), and riboflavin.  Regular consumption of lettuce leaves helps prevent osteoporosis and iron deficiency anemia.

 Improve memory and prevent Alzheimer's:

 Lettuce is a rich source of vitamin K, which strengthens bone structure, and plays an important role in preventing Alzheimer's disease by protecting brain nerve cells from damage.  These cells enhance the physiological communication of memory formation.  When these cells die, memory is lost.

 Research has shown that the nutrients in lettuce protect these nerve cells, so lettuce is considered an effective natural recipe for stimulating memory and preventing Alzheimer's disease.

 Insomnia treatment and sleep aid:

 One of the main traditional uses of the lettuce plant is its effective role in overcoming insomnia and aiding sleep.

 Lettuce has calming effects, lowering the heart rate and contractions of the ventricles.  It blocks the stimulation signals to the muscle and nerve tissues.  This is due to the fact that it contains a substance called lactucarium, which has calming and sleep-promoting properties.

 Prevention of various types of cancer:

 Due to its richness in antioxidants that work to combat free radicals that are harmful to the body, and that lead to the formation of cancer cells, in addition to many chronic diseases.

 Consuming natural fruits and vegetables rich in flavonoids helps protect the body from mouth and lung cancer.

 Bariatric treatment and weight loss:

 Lettuce contains fiber, so in addition to a feeling of fullness and satiety after eating lettuce, it promotes the digestion process and is therefore necessary for weight loss and to maintain an ideal healthy weight in the long term and not only for a temporary period.

 Promote heart health and lower cholesterol:

 Fiber helps remove bile salts from the body.  Where cholesterol breaks down to rid the body of these salts.  Thus, harmful cholesterol decreases and heart health improves.

 In addition, the vitamin C and beta-carotene present in lettuce prevent cholesterol oxidation, and thus prevent its accumulation in the body.

 Detoxify the body:

 The minerals in lettuce help rid the body of toxins and maintain the balance of acids and alkalis in the body, which provides the body with energy and helps to relax and clear the mind.

 Maintaining blood sugar level:

 The average glycemic index is low in lettuce, meaning that when you eat lettuce leaves, the level of blood sugar will not increase, and therefore it is an ideal food for diabetics and those who regularly monitor blood sugar levels.

 Warnings accompanying eating lettuce:

 Lettuce may contain many toxic substances and pesticides, or even the insects themselves, so the lettuce must be cleaned and washed well before eating for fear of infection.

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