Lettuce Health Benefits And Nutritional Values


Lettuce health benefits and nutritional values includes inducing sleep, fighting inflammation, fighting bacterias and fungal, keeps you hydrated, helps improve memory retention, helps preserve cognitive function, helps control anxiety and  a rich source of omega-3 fatty acids.

Lettuce health benefits and nutritional values advances even further by promotinging muscle development, support weight loss,it also offers skin care benefits and support pregnancy development.

Understanding What Lettuce Are.

Lettuce is one of the favorite green leafy vegetables. Its crispy, green/crimson-red leaves are one of the incredible sources of essential nutrients that benefit health. Indeed, it is among the most sought after greens, be it in your crunchy green salads or healthy sandwiches!

Lettuce leaves exude milk-like fluid (sap) when cut, and hence its name derived from Latin Lactuca for milk. Botanically this marvelous, nutritional rich leafy green belongs to the daisy family of Asteraceae. Scientific name: Lactuca sativa.

Lettuce has been called “the perfect weight loss food” and “rabbit food,” but it is so much more. With amazing healing benefits and calories comprised of 20 percent protein, it could be called “gorilla food” instead! Discover all the benefits and history of this amazing Powerfood, and a few dietary concerns.

Lettuce Health Benefits.

Here’re the lists of Lettuce health benefits and nutritional values.

Helps Weight Loss:

Lettuce contains fiber and cellulose. Besides filling you up, fiber improves your digestion. Improving your digestion may not sound like a good thing for losing weight, but it is actually essential for long term weight control.

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Fiber also helps remove bile salts from the body. When the body replaces these salts it breaks down cholesterol to do so. This is why lettuce is also good for your heart.


Inflammation adversely affects many aspects of your health and can cause problems including dental issues, lower back pain, and migraines to name a few. However, these can be prevented with lettuce as part of your diet. Its extracts contain biochemical catalysts, lipoxygenase and carrageenan, which have shown significant control over inflammation. “Kudos.

Anti-bacterial and Anti-fungal:

Lettuce possesses anti-fungal properties when digested. The latex of lettuce, which is called lactucarium can eradicate various types of yeasts including Candida albicans.

Moreover, it can also help in protecting your body from harmful microbes. This property is due to its biochemical terpenes and cardenolides.

Lettuce Keeps You Hydrated:

You can eat a bowl of lettuce salad to keep you well hydrated. It contains a significant amount of potassium, which plays a vital role in maintaining fluid balance in your body. Fluid balance is very important so that our organs can function well, which is why athletes are recommended to eat foods high in potassium after rigid sports events to regain fluid equilibrium.

Potassium aIso promotes the transmission of electrical signals all over the body and improves the efficiency of nerve reflexes. As a result, aids in muscle contraction to execute numerous tasks without being exhausted too quickly.

Helps with Insomnia:

The white fluid that you see when you break or cut lettuce leaves is called lactucarium.

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This has relaxing and sleep inducing properties similar to opium but without the strong side effects. Simply eat a few leaves or drink some lettuce juice.

Lettuce is Alkaline Forming:

The minerals in lettuce help remove toxins and keep your acid/alkaline balance in order. Once you are balanced on this level there are a host of benefits including greater energy, clearer thinking, deep restful sleep, and youthful skin, with all this benefits you’re good to go!

Low Glycemic Index:

Lettuce has an average glycemic index of 15, but because it has so few calories, its glycemic load is considered zero. Foods with low glycemic indexes are great for anyone watching their blood sugars for medical reasons, or for weight management.

The Neuro-protector:

The death of neurons impairs the physical connections in the brain that make up your memory. Hence, neuronal death could lead to neurodegenerative diseases such as Alzheimer’s. It has the potential to fight the possibility of such diseases. Lettuce extracts can reduce neuron cell death owing to its role in glucose metabolism, which as it turns out plays an integral role in progression of the condition.

The neurological benefits of lettuce have long been discovered since the ancient times to treat insomnia, improve memory retention, and preserve cognitive function well into old age.

Lets look at the nutrients aspects:

Lettuce Nutritional Values.

Lettuce nutritional values includes vitamin A, vitamin C, vitamin E, and vitamin K as well as minerals including potassium, magnesium, iron, calcium, and zinc.

See the table below for an in depth analysis of the nutritional values of Lettuce, (Lactuca sativa var. crispa).Green leaf, raw,
green-leaf, Nutritive value per 100 g.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 15 Kcal 1 %
Carbohydrates 2.87 g 2%
Protein 1.36 g 2%
Total Fat 0.15 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 1.3 g 3%
Folates 38 µg 9.5%
Niacin 0.375 mg 2%
Pantothenic acid 0.134 mg 2.5%
Pyridoxine 0.090 mg 7%
Riboflavin 0.080 mg 6 %
Thiamin 0.070 mg 6%
Vitamin A 7405 IU 247%
Vitamin C 9.2 mg 15%
Vitamin E-α 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%
Phosphorus 29 mg 4%
Zinc 0.18 mg 1.5%
Carotene-ß 4443 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 1730 µg
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Furthermore, lettuce is rich in the B-complex group of vitamins like thiamin, vitamin B-6 (pyridoxine), riboflavins.

Regular inclusion of lettuce in salads is known to prevent osteoporosis, iron-deficiency anemia. with all these you can now strife to include lettuce in your daily meal to stay healthy.

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