In this brief blog, we will answer the query,”Does lettuce have any nutritional value?” We will explain what lettuce is. We will look at the nutritional values of various types of lettuces. We will also discuss some health benefits of lettuce.
Does lettuce have any nutritional value?
Yes, lettuce does have nutritional value. The nutritional value of lettuce varies among the different types but generally all lettuce types contain nutrients such as Vitamins A, C and minerals such as iron and potassium.
Read further to learn the health benefits of lettuce.
What is lettuce?
Lettuce is a leafy veggie that belongs to the daisy family and is popular for giving salads their base. It is an annual plant and it is easily cultivated, lettuce requires low temperatures to keep it from flowering.
It resembles cabbage however lettuce has more water in it and cabbage is tougher than lettuce. Lettuce is a very versatile veggie and can be consumed in a no. of ways, grilled being one of them. There are 4 varieties of lettuce which all the different types belong to. The varieties are:
- Head lettuce (capitata)
- Leaf lettuce (crispa)
- Romaine lettuce (longifolia)
- Celtuce lettuce (augustana)
What is the nutritional value of lettuce?
As previously mentioned, different lettuce types have different nutritional values. For instance, a cup of chopped Iceberg lettuce typically delivers the below nutrients:
Protein: 1 gram
Fat: 0 grams
Carbs: 2 grams
Dietary fiber: 1 gram
Sugar: 1 gram
A cup of chopped butterhead has the below nutrients:
- Calories: 7
- Protein: 1 gram
- Fat: 0 grams
- Carbs: 1 gram
- Dietary fiber: 1 gram
- Sugar: 1 gram
A cup of chopped red leaf lettuce contains:
- Calories: 4
- Protein: 0 grams
- Fat: 0 grams
- Carbs: 1 gram
- Dietary fiber: 0 gram
- Sugar: 0 gram
What are the health benefits of lettuce?
Helps with hydration
Raw lettuce is made up of over 95 percent water. Therefore, consumption of lettuce can assist in hydrating the body. Even though drinking fluids is essential, water contained in foods such as lettuce and watermelon can help contribute to hydration.
Can help improve vision
Lettuce is also a good source of Vitamin A which has been associated with good eye health. Vitamin A assists your eyes in making a pigment that makes it possible to see the full spectrum of light.
A deficiency in Vitamin A can result in xerophthalmia which is a condition that damages the corneas. Xerophthalmia has been said to be the leading cause of preventable blindness.
Vitamin A can also lower the risk of developing cataracts as well as prevent macular degeneration.
Can help improve sleep
Extracts from various lettuce types have also been studied and shown to help improve the quality of sleep. However, the research is scarce and more is required in order to show if lettuce in its natural form has the same benefit.
It helps maintain strong bones
Lettuce is a good source of Vitamin K which assists in the strengthening of bones. A diet that is rich in Vitamin K has been said to reduce the risk of bone fractures.
It can help fight inflammation
Lettuce types cuh as Romaine lettuce contain some proteins such as lipoxygenase which can help in reducing inflammation. Studies done have found lettuce to be effective in relieving inflammation and osteodynia which is pain in the bones.
Lettuce also contains Vitamins A, E and K which can assist in lowering inflammation. This therefore makes it a n important veggie to include as part of your daily diet. Some other good options of vegetables that are rich in Vitamin K are spinach, broccoli, kale and cabbage.
It can assist with weight loss
Lettuce is generally a low calorie food with a serving containing as low as just 5 calories. Lettuce is also low in energy density more so Romaine lettuce which has 95 percent water content and contains one gram of dietary fiber in a cup.
Fiber assists in promoting feelings that make you feel fuller for longer and therefore you end up snacking less throughout the entire day. Lettuce also contains low amounts of fats and you should therefore add in your daily meal plan if you are on a weight loss journey.
In this brief blog, we have answered the query,”Does lettuce have any nutritional value?” We have also explained what lettuce is. We have looked at the nutritional values of various types of lettuces. We have also discussed some health benefits of lettuce.