Lettuce: properties, benefits and uses

The latest discovery, to decline the benefits of lettuce, which you can also grow in your home garden, is linked to the significant presence of the quercetin, an antioxidant capable of protecting cells. This adds to a long list of properties and benefits of lettuce, which should never be missing from our tables, especially during the summer. Lettuce, a herbaceous plant of the lettuce family, Asteraceae, what we call salad in jargon, is truly a concentrate of well-being at a low price. It contains water, vitamins and minerals, in sufficient quantities to ensure good water-salt balance in our body. It is very low in calories and rich in fiber without fat.

Nutritional values

One hundred grams of lettuce provides our body with just 21 calories and not a milligram of cholesterol. And what's more:

• 94,3 grams of water
• 2 grams of carbohydrates
• 1,8 grams protein
• 1,5 grams fibers
• 240 milligrams of potassium
• 45 milligrams of calcium
• 31 milligrams of Phosphorus
• 9 milligrams of sodium

Benefits

It almost seems like lettuce is a miracle food, a panacea for many ailments and the guardian of our body's well-being. And indeed, it is. Thanks to potassium, lettuce supports the heart and cardiovascular system, helping to regulate heart rate and control blood pressure. blood pressureCopper and iron are essential for the production of red blood cells, while beta-carotene is useful for keeping "bad" cholesterol levels in the blood under control. Furthermore, hill The fiber found in lettuce leaves helps the liver eliminate harmful fats. Furthermore, the fiber content of this salad supports intestinal function, aiding the digestive process, and the water content stimulates the elimination of excess fluids through urine. Last but not least, lettuce is excellent for combating insomnia: lettuce leaves contain a natural substance similar to a mild sedative.

What are the essential health benefits of significant lettuce consumption? Essentially, two. The first is a true cleansing effect that benefits the liver and the entire digestive system (hence the treatment of constipation). The second, for those who choose a healthy diet or are on a low-calorie diet, is precisely the low calorie content of lettuce: essentially, you don't get fat with lettuce100 grams of lettuce contain only 15 calories. Adding the two effects, Salad is a valuable tool for preventing hypertension, heart attack, and diabetes, as well as for weight control. Not only potassium, calcium, phosphorus, magnesium, copper, iron and zinc, but also Vitamin A e B vitamins, E, K, C and J. The darker leaves, moreover, are rich in folic acid, and carotenoids (especially beta-carotene). Real panaceas for our skin and nervous system.

Red or green?

Then there is a controversy that divides lettuce consumers: Is the red one or the green one preferable? According to a study from the University of Pisa, not all lettuce leaves are the same. Red lettuce acts more rapidly than green lettuce, and the more intense the color, the more antioxidant power it has. The health balance therefore seems to tip toward red lettuce. But the Pisan researchers also point out that phenols and vitamins A and C, and their rapid anti-free radical action, aren't the only factors to consider. The green leavesIn fact, They may contain carotenoids and other beneficial molecules, although they are slower to exert their effects. And so, to return to the initial question, The answer is that the best salad, for your health, is a mixed one. Red and green..

Use in the kitchen

Lettuce can be used in a thousand ways in the kitchen, and not just as a side dish. Here are some original and tasty recipes, taken from our website.

• Lettuce salad with blueberries and avocadoA surprising combination due to its unique flavor.
• Lettuce and sesame seed saladA rich vegetarian dish, if you add celery, olives, radishes, carrots and cherry tomatoes.
• Pea cappuccinoA perfect aperitif, where salad plays a central role.
• Pasta with avocado pesto and lettuce. Here too, lettuce provides a special flavor.

How to preserve lettuce

As long as possible, lettuce, which should be consumed soon after purchase, can be stored in a cool, dry place. The important thing is that it be unwashed and not wrapped in plastic or paper. To store it in the refrigerator for up to 3-4 days, place it in a covered container or a damp cloth. If cooked, you can store it in the refrigerator in the same way, but for no more than 2 days.

Read also:

• How to grow lettuce in the garden or in a pot
• Creamy Vegetable Soup: The Recipe for Making It in Half an Hour
• Avocado smoothie, perfect with banana and a handful of romaine lettuce

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