Lettuce
nutrition facts
Crispy
green/crimson-red colored lettuce is the most sought after leafy vegetable; be
it your
crunchy
green salad or healthy vegetable sandwiches!
Botanically this marvelous, nutrition rich leafy
green belongs to the
daisy
family of Asteraceae.
Scientific name: Lactuca
sativa.
|
|
| Crispy-leaf type
|
Young Lactuca
sativa plant
|
The leaves
exude milk like fluid when cut. There are about six varieties of
cultivars exist based upon head formation and leaf structure. The leaf
varieties with more bitter taste are rather rich in
anti-oxidants.
Here
are some popular varieties grown around the globe:-
-
Butter-head,
with loose heads; it has a buttery texture.
Butter head cultivars are most popular and widely grown in Europe.
-
Chinese
variety or celtuce,
generally have long, tapering, non-head
forming, strong flavored leaves unlike its Western counterparts.
They are, therefore, used preferred in stir fried dishes and stews.
-
Crisp-head
variety forms tight, dense heads that resemble
cabbage. They are generally the mildest form, valued more
for their crunchy texture than flavor. Cultivars of crisp
head are the most familiar type used in the USA.
-
Loose-leaf-
with tender, delicate and fully flavored leaves with loose
bunch. This group includes
green oak leaf, red oak leaf, valeria and lolla-rosa-types.
-
Romaine-lettuce
grows in a long head of sturdy leaves with a firm rib almost reaching
to the tip of the leaf.
Cultivars of Romaine are also the most popular types in the USA.
-
Summer
Crisp variety forms moderately dense heads with a crunchy
texture; this type is intermediate between crisp-head and loose-leaf
types.
Health
benefits of Lettuce
-
Lettuce leaves are the
store house of many phyto-nutrients that have health promotional and
disease prevention properties.
-
Vitamins in lettuce are
plentiful. Fresh leaves are an excellent source of several Vitamin A
and beta carotenes. Just 100 g of fresh, raw-lettuce provides
247% of daily vitamin A, and 4443 mcg of beta-carotene
(Carotenes convert to vitamin A in the body; 2 mcg of carotene is
considered equivalent to 1 IU of vitamin A). These compounds have
antioxidant properties. Vitamin A is required for maintaining healthy
mucus membranes and skin, and is also essential for vision. Consumption
of natural fruits and vegetables rich in flavonoids helps to protect
body
from lung and oral cavity cancers.
-
zeaxanthin
(1730 mcg
per100) an important dietary carotenoid in lettuce is selectively
absorbed into the retinal macula lutea where it is thought to provide
antioxidant and protective light-filtering functions, thus it offers
some protection against age
related macular disese (ARMD) in the
elderly.
-
It is a rich source of
vitamin K,
Vitamin K has potential role in the increase of bone mass by promoting
osteotrophic activity in the bone. It also has established role in
Alzheimer's
disease patients by limiting neuronal damage in the brain.
-
Fresh leaves contain good
amounts folates and
vitamin C.
Folates require for DNA
synthesis and therefore, vital in prevention of neural tube defects
in-utero fetus during pregnancy. Vitamin C is a powerful
natural
antioxidant; regular consumption of foods rich in vitamin C helps body
develop resistance against infectious agents and scavenge harmful,
pro-inflammatory free radicals.
-
It also contain good
amounts of minerals like iron, calcium, magnesium, and potassium which
are very essential for body metabolism. Potassium in an important
component of cell and body fluids that helps controlling heart rate and
blood pressure. Manganese is used by the body as a co-factor for the
antioxidant enzyme superoxide dismutase. Copper is
required in the production of red blood cells. Iron is essential for
red
blood cell formation.
-
It is rich in 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 and believed to protect from cardiovascular diseases, ARMD,
Alzheimer's
disease and
cancers.
See the table below for in depth analysis
of nutrients:
Lettuce, (Lactuca sativa
var. crispa), 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 |
2.79 g |
2% |
| Protein |
1.36 g |
2% |
| Total Fat |
0.15 g |
0.5% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
1.3 g |
3% |
| Vitamins |
|
|
| Folates |
38 mcg |
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 |
18 mg |
30% |
| Vitamin E-α |
0.29 mg |
2% |
| Vitamin K |
173.6 mcg |
145% |
| Electrolytes |
|
|
| Sodium |
28 mg |
2% |
| Potassium |
194 mg |
4% |
| Minerals |
|
|
| 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% |
| Phyto-nutrients |
|
|
| Carotene-ß |
4443 mcg |
-- |
| Crypto-xanthin-ß |
0 mcg |
-- |
| Lutein-zeaxanthin |
1730 mcg |
-- |
Selection and
storage
In the store,
choose leaves
that feature crispy outlook, bright in
color. Avoid sunken leaves with spots or discoloration.
Each variety
has
different keeping qualities; hence, different methods should be used
while storing. Romaine and loose leaf-lettuces should be washed and any
excess water removed before storing in the refrigerator. Butter-head
need not be washed before storing.
Pack them in a
plastic bag or store in the refrigerator.
Romaine will stay fresh for up to seven days whereas,
Butter-head and loose leaf-types for two to three days.
Preparation
and serving methods
Peel off the
outer discolored
leaves and then cut off the bitterly
tips. Chop the remaining leaf to the desired size and discard the
bottom root portion.
Wash leaves
then in clean running water
and soak in salt water for about half an hour in order to remove sand
and any parasite eggs and worms. Pat dry or use a salad spinner to
remove the excess water.
Regardless of
the type, all lettuces should
feature crispy, fresh leaves that are free of dark or slimy spots.
Varieties such as romaine and butter-head should have compact heads
with no brown stems.
- Raw, fresh-lettuces is a delight of salad,
burger, spring rolls and
sandwich lovers.
Safety profile
Pesticides are commonly used in
lettuce crops. The most common
pesticides found in the leaves are organo-phosphates, Permethrin and
DDT. Wash them thoroughly in cold water before consumption. However,
the organic forms are believed to be free from these
toxins and safe for consumption.
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