12 Health benefits of Lettuce

Lettuce is highly rich in Vitamin K, C, A, E, Iron and Dietary fiber. Health benefits of Lettuce includes strengthening immunity, prevents cancer, lower inflammation, improves sleep and Lettuce also good for Skin and Eyes.

Updated: June 5, 2018


Lettuce also is one of the leaf vegetable cultivated in many regions throughout the world with numerous health advantages. The scientific name of Lettuce is Lactuca sativa. It belongs to the Genus Lactuca, family Asterceae. It is believed that Lettuce is native to the East and Mediterranean, but now it is also cultivated widely all over the world for domestic and commercial purpose. 

Due to various types of Vitamin, Minerals and other vital nutrients present in the Lettuce, it has lots of health benefits. Among that some of the health benefits of Lettuce include improving the Digestive Health, Prevent the Risk of Cancer, Improves cardiovascular health, help in weight loss, Improve Immune System, Improves Skin Health, Prevents Diabetes, prevents anemia, reduces cholesterol level, lower blood pressure and improves eyesight. 

Nutritional Value of Lettuce:

Lettuce contains lots of Vitamin, Minerals and other components. Some of the vitamins that Lettuce contains are Vitamin Avitamin C, Vitamin E, Vitamin K, Folate, Pyridoxine, Pantothenic Acid, Thiamin, Riboflavin and Niacin. Lettuce also contains dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Lettuce also contains minerals such as calciummagnesiumironzinc, manganese, copper, selenium and phosphorus. The best part of the Lettuce is, it contains zero cholesterol.

Lettuce Prevents the Risk of Cancer:

Due to high amount of antioxidant found in Lettuce, it is very beneficial for our overall health and also helps to prevent various types of cancer. Antioxidant helps in fighting against free radicals and prevents them to do oxidative damage to our healthy cells; these free radicals are the main cause for various types of cancer, such as colon cancer, prostate cancers, etc.  Studies have been proven that consumption of Lettuce on a regular basis in a moderate way is not only help in preventing cancer, but also helps to prevent the growth of cancerous cell or tumor in our body.

Lettuce Improves Digestive Heath:

Different studies have been proven that consumption of Lettuce on a regular basis can improve the metabolism and it can also prevent various types of stomach related issues, such as constipation, bloating, cramping, and other, gastrointestinal issues. Beside this Lettuce also contain high amount of antioxidant, which is very beneficial to prevent free radicals and protect our digestive organ from oxidative damage caused by free radicals, thus reduce the risk of colon cancer and other disease caused by free radicals. 

Lettuce Lower Cholesterol Level:

Different studies have been proven that consumption of Lettuce can lower the cholesterol level, due to presence of dietary fiber in it. It helps in reducing the bad cholesterol level, such as, LDL cholesterol and improves the HDL cholesterol level in our body that supports our cardiovascular system.

Lettuce Lower Inflammation:

Lettuce contains anti-inflammatory properties, which is very beneficial to reduce the pain and swelling. Due to the high amount of Vitamin K and copper content in Lettuce, it acts as an anti-inflammatory; studies have been proven that consumption of Lettuce on a regular basis can reduce various types of inflammation related issues, such as arthritis.
 

Lettuce Improves Eye Health:

Lettuce are highly rich in beta-carotene and vitamin A, which is very good for our eye health, It helps to prevent the retina damage and antioxidant properties helps to prevent the free radicals to do any oxidative damage to our eye cells, which is the main cause of age related eye problem and macular degeneration.  Different studies have been proven that consumption of Lettuce can improve our eyesight and prevent various types of eye related issues, such as cataract.

Lettuce Improves Skin Health:

Due to the high amount of Vitamin C and B6 content found in Lettuce, it is very good for our skin health. As we already discussed all these above vitamins are strong antioxidant, which prevent the oxidative damage in our skin cells caused by free radicals, these free radicals are the main cause of various types of skin related issues, such as wrinkles, dark spots, signs of aging, etc.

Lettuce Prevents Anemia:

Due to the high amount of Iron present in Lettuce, it is very good for our overall health and helps to prevent anemia. As we all know anemia is a disease of iron deficiency in our body. So consuming of iron rich food, such as Lettuce can improve the iron level in our body, thus prevents the risk of anemia.

Lettuce Strengthen Immune System:

The high amount of Vitamin C and Vitamin E present in Lettuce is very beneficial for our immune system. All these above vitamins contain antioxidant properties, which is very helpful in protecting our body from foreign invaders such as bacteria and virus by improving the production of white blood cells in our body and it also helps to prevent the oxidative damage to our cells. Studies have been proven that consumption of Lettuce on a regular basis can boost our immunity and prevent various types of common disease such as cold, flu, etc. 

Lettuce Improves Brain Function:

As we discussed above Lettuce contain high amount of vitamin C, Copper and Folate, which is very beneficial for our brain. Vitamin C helps to prevent the risk of Alzheimer or other brain related issues. Studies have been proven that consumption of vitamin C rich food such as Lettuce is good for our brain health and improves the neuron activity in the brain.

Lettuce Contains High amount of Antioxidants:

Different studies has been proven that Lettuce contains a high amount of antioxidant, such as Vitamin A, Vitamin C, Vitamin E and Vitamin K which is very good for our immune system, its protect our body from free radicals to do oxidative damage to our cells that helps to protect our body from macular degeneration and various types of cancer. Beech Nut is also very helpful for treating cold, cough, fever, etc.

Lettuce Reduce Blood Pressure: 

Due to the presence of the Potassium content in Lettuce, it is very good in lowering blood pressure and preventing various types of blood pressure related issues, such as hypertension. Potassium acts as a vasodilator, which mean, it helps to reduce the strain from the blood vessels and provide smooth passage to blood through arteries, thus reduce the pressure from cardiovascular system and lower the blood pressure.

Lettuce Improves Cardiovascular Health:

Lettuce is highly rich in dietary fiber, which is very good for our heart and also helps to prevent various types of cardiovascular disease, such as heart attack, heart stroke, etc.

Health benefits of Lettuce

References:

Nutritional Facts Of Lettuce, butterhead (includes boston and bibb types), raw


Nutrient Unit Value per 100 g
Waterg95.63
Energykcal13
Proteing1.35
Total lipid (fat)g0.22
Carbohydrate, by differenceg2.23
Fiber, total dietaryg1.1
Sugars, totalg0.94
Calcium, Camg35
Iron, Femg1.24
Magnesium, Mgmg13
Phosphorus, Pmg33
Potassium, Kmg238
Sodium, Namg5
Zinc, Znmg0.20
Vitamin C, total ascorbic acidmg3.7
Thiaminmg0.057
Riboflavinmg0.062
Niacinmg0.357
Vitamin B-6mg0.082
Folate, DFEµg73
Vitamin B-12µg0.00
Vitamin A, RAEµg166
Vitamin A, IUIU3312
Vitamin E (alpha-tocopherol)mg0.18
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg102.3
Fatty acids, total saturatedg0.029
Fatty acids, total monounsaturatedg0.008
Fatty acids, total polyunsaturatedg0.117
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0

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