Discover the 14 shocking health benefits of lettuce.
Probably the most colorful and leafy of the green leafy vegetables, lettuce is king when it comes to packing a punch of antioxidants and vitamins.
That is why it is the second most popular vegetable in the United States since the benefits of lettuce provide extraordinary things for the care of your skin, health, and hair.
But there is more that one should know, and therefore this post will explain it to you, so read on.
Health benefits of lettuce
Lettuce is particularly rich in antioxidants and other nutrients such as vitamins K, A, C, and potassium.
This leafy green vegetable helps fight inflammation and other related diseases, such as diabetes and cancer.
The omega-3s in lettuce protects the heart and also improve skin and hair health.
The health benefits of lettuce only get better if you use the Romaine variety of lettuce, as not all lettuces are created equal.
1.- Fight inflammation
Certain proteins in lettuce (or romaine) benefits, such as lipoxygenase and carrageenan, help control inflammation.
This has been proven in an Iranian study. According to the study, lettuce has been used in folk medicine to relieve inflammation and osteopenia (pain in the bones).
Some vegetables (like lettuce) that are rich in vitamin K can dramatically reduce inflammation.
Generally, you can include two cups of raw leafy greens in your diet regularly.
And the darker the lettuce, the more antioxidants it has.
The omega-3 fatty acids in lettuce also contribute to its anti-inflammatory properties.
2.-Helps lose weight
One of the main reasons why lettuce benefits can be an ideal food for weight loss is the calories – a serving of lettuce contains only 5 calories.
Additionally, lettuce helps bridge the micronutrient gap that would otherwise be difficult to achieve on a low-calorie diet.
Lettuce is also low in energy density. This is especially true with romaine lettuce, which is 95% water and offers 1 gram of fiber per cup.
Fiber keeps you full and discourages bingeing.
We recommend that you go for darker varieties like romaine lettuce, as it is the highest in nutrient content. Or you can also try a mix.
It is also extremely low in fat and therefore makes a weight loss meal even more meaningful.
Adding a large leaf of romaine lettuce to your lunch may be a good idea.
3.- Promotes brain health
Extreme cases of brain damage can lead to neuronal cell death, leading to serious brain diseases like Alzheimer’s.
Lettuce extracts, according to numerous studies, had controlled this neuronal cell death due to their role in GSD or glucose/serum deprivation.
According to another study, the benefits of lettuce are also rich in dietary nitrate.
This compound is converted to nitric oxide in the body, which is a cell-signaling molecule that promotes endothelial function.
Reduced endothelial function contributes to cognitive decline and other neurological disorders related to aging.
4.- Improves heart health
Romaine lettuce is a good source of folate, which is a B vitamin that converts homocysteine; unconverted homocysteine can damage blood vessels and lead to plaque buildup, which damages the heart.
Lettuce is also a rich source of vitamins A and C, which help oxidize cholesterol and strengthen arteries.
These two nutrients also improve blood flow and prevent heart attacks.
Including two servings of romaine lettuce in your daily diet can keep your heart healthy.
Lettuce also contains potassium which lowers blood pressure and prevents heart disease, consumption of lettuce can also increase HDL (good cholesterol) and lower the levels of its bad brother.
5.- Helps fight cancer
Consuming lettuce has been linked to a lower risk of stomach cancer, especially in parts of Japan where the vegetable is taken regularly.
Some reports suggest that non-starchy vegetables like lettuce may protect against various types of cancer, including those of the mouth, throat, esophagus, and stomach.
Another study was conducted in Japan on smokers with lung cancer, and the findings revealed that eating lettuce could offer protective effects.
6.- Reduces the risk of diabetes
Studies have shown that the benefits of lettuce reduce the risk of type 2 diabetes.
This can be attributed to lettuce’s low glycemic index, which means it doesn’t cause a huge spike in blood sugar levels.
Also, a cup of lettuce contains about 5 calories and 2 grams of carbohydrates.
This fact also makes it a healthy addition to a diabetes-friendly diet.
Reports recommend romaine lettuce over any other variety, as it contains essential micronutrients (making it darker).
Lettuce also contains lactucaxanthin, an antidiabetic carotenoid that lowers blood glucose levels and can be a potential diabetes treatment.
7.- Promote Vision Health
The omega-3 in lettuce benefits promote eye health and prevent any possible eye-related disease.
Romaine lettuce also contains zeaxanthin, a super antioxidant that boosts eye health like no other.
It is found to prevent age-related macular degeneration.
Dark vegetables like lettuce contain lutein and zeaxanthin, a deadly combination to prevent serious eye diseases.
One study showed that women on a diet high in lutein were 23% less likely to develop cataracts as they age.
Romaine lettuce is also a good replacement for spinach (another good eye vegetable).
Other studies have shown the importance of lutein and zeaxanthin in increasing eye health and preventing cataracts and other eye diseases.
Those two seem to be the most powerful nutrients when it comes to eye health.
8.- Promotes digestive health
The fiber in lettuce benefits promotes digestion and prevents other digestive ailments such as constipation and bloating, as well as stomach pain.
Lettuce is known to help the stomach process different types of food and revitalize all things gut health.
9.- Helps treat insomnia
This has to do with lactur carium, a substance in lettuce that sedates the nervous system and promotes sleep.
You can add lettuce to your late-night salad in case you have a hard time leaving for the night.
Lettuce also contains another substance called lactucin, which induces sleep and relaxation.
This vegetable was used even in medieval times to relieve insomnia.
10.- Improves bone health
Vitamins K, A, and C are important in the production of collagen, which is the first step in bone formation, and lettuce is rich in all three.
Vitamin K helps build cartilage and connective tissues.
Vitamin A helps the development of new bone cells, the deficiency of which can lead to osteoporosis and an increased risk of fractures, vitamin C combats bone exhaustion, which is one of the factors of aging.
We need to refer to vitamin K again as lettuce is packed with it and also, as many don’t know it as a bone saver.
Insufficient amounts of vitamin K can lead to osteopenia (reduced bone mass) and increased risk of fractures, and supplementation of this vitamin reduces bone turnover and improves bone strength.
11.- Increases immunity
Although there is not much research in this regard, the presence of vitamins A and C in the benefits of lettuce makes it a good food for the immune system.
Lettuce also has antimicrobial properties.
12.-Good for pregnancy
Much of lettuce’s benefits for pregnancy stem from its folate content.
This nutrient can reduce the risk of birth defects.
And the vitamin K in vegetables can reduce the incidence of bleeding, which is another benefit during labor.
And the fiber in lettuce can prevent constipation, which is a problem that pregnant women generally face.
Half a cup of romaine lettuce contains about 64 micrograms of folic acid.
13.- Improves muscle strength and metabolism
The potassium in lettuce increases muscle strength as well.
Low potassium levels have been linked to muscle weakness, a Swedish study found that eating vegetables, especially lettuce, can increase muscle strength. Now we get it, Popeye!
The health benefits of lettuce are also known to improve metabolism and even act as an energy source. However, there is not enough information on this.
14.- Perfect the health of the skin and hair
The vitamin A in lettuce benefits revitalizes the skin, and this increases cell renewal.
The potassium in lettuce improves circulation, therefore supplying oxygen and other nutrients to the skin, and the vitamin C in the green vegetable can protect the skin from UV radiation.
It also slows down the signs of aging, the fiber in lettuce is also good for detoxifying your system, and this naturally translates to glowing skin.
Simply washing your face with lettuce extract or juice in the morning can improve the health of your skin.
The vitamin K in lettuce has several benefits for your hair as well. Increases hair strength and can prevent hair loss.
And again, the potassium in the vegetable can prevent premature graying of hair.
You can wash your hair with lettuce juice before shampooing as usual.
This increases the health of the hair.