Lettuce leaves contain various kinds of nutrients that are healthy for the body. By consuming these vegetables regularly, various kinds of benefits can be felt.
Lettuce leaves are often eaten as fresh vegetables in Sundanese cuisine, even made into salads. This food is indeed very refreshing, so it is suitable to be combined with some spicy dishes.
Not only that, lettuce leaves have nutrients that are healthy when consumed. Regular consumption of these vegetables can make the body healthier.
Various Nutrients
In a portion of 35 grams of lettuce, some of the nutrients contained are:
- Calories of 4.9.
- The sodium content of 6.7 mg.
- Sugar of 0.5 grams.
- Fiber is 0.4 grams or the equivalent of 1% of the body’s daily needs.
- A protein of 0.4 grams, or the equivalent of 1% of the body’s daily needs.
- Calcium of 9.5 mg, or the equivalent of 1% of the body’s daily requirement.
- Potassium of 59 mg, or 1% of the body’s requirements.
Potential Benefits
Here’s the list:
1. Slows Cognitive Decline
According to a study from Neurology, it is stated that consuming one serving of vegetables with green leaves can help the body slow down the decline in brain function (cognitive). because this problem can occur with age.
Vegetables with green leaves contain phylloquinone, lutein, nitrate, folate, and kaempferol, which are very good at preventing this problem. That way, the brain’s ability is properly maintained even when the age is no longer young.
2. Effective Diet Programs
Referring to the journal from the Academy of Nutrition and Dietetics, this vegetable contains fiber, total fat, unsaturated acids, and various other ingredients that are very good for diet programs. These foods can reduce hunger while ensuring that the body remains well-nourished.
3. Healthy Digestive System
The fiber content in lettuce leaves can make digestion smooth and improve the health of the digestive system. This vegetable can also overcome the problem of constipation and is very good for making the colon healthier.
4. Maintain Bone Health
Lettuce leaves are rich in calcium, phosphorus, and vitamin K. These nutrients are very good at protecting and strengthening bone tissue. This food is very suitable for consumption by postmenopausal women to maintain bone health because this condition can increase the risk of osteoporosis or other bone problems.
5. Rich in Antioxidant Content
This vegetable is also rich in antioxidants thanks to the content of vitamins C and E in it. This is very good for helping the body maintain heart health, cleanse toxins from the body, and prevent damage caused by free radicals. Antioxidants combined with vitamin A and beta-carotene are very good at preventing various cancers.
Those are the various nutrients contained in lettuce leaves, along with their benefits. If you want to keep your body healthy, regular consumption of these vegetables is necessary. Especially if you need to increase your fiber intake for digestion.
3. Increase Immunity
Various vitamins in lettuce leaves function to protect immune cells against viruses and bacteria that cause disease. The content of vitamin A is also able to relieve infection, inflammation, and cell damage. Therefore, eating lettuce regularly can provide benefits for preventing common diseases caused by viruses and bacteria, such as influenza and diarrhea.
4. Prevent Pregnancy Complications
The benefits of lettuce for pregnant women and the fetus would be a shame to miss. The reason is that lettuce is a good source of folate. Folate compounds are proven to reduce the risk of birth defects. Lettuce, which is rich in vitamin K, is also able to prevent bleeding after childbirth. Vitamin K functions to keep the blood of pregnant women and their fetuses from being too dilute.
5. Maintain Eye Health
The good benefits of vitamin A for eye health are certainly familiar to you. A vitamin A deficiency can increase the risk of glaucoma, cataracts, and decreased vision due to the aging process. As a food that is high in vitamin A, lettuce can help you keep your eyes healthy and sharp even as you get older.
6. Prevent Porous Bones
The formation and density of your bones are highly dependent on vitamin K as well as calcium. So eating green vegetables such as lettuce, which is rich in vitamin K and calcium, is beneficial to prevent bone loss, osteopenia, and osteoporosis.
7. Fights Microbial Infections
Lettuce has antimicrobial components that play a role in fighting various disease-causing germs in the body. A study from the Journal of Food Composition explains that lettuce has antimicrobial components such as terpenes, cardenolides, and the enzyme glucanase.
All three are known to have the potential to block infections caused by Escherichia coli bacteria, which causes digestive disorders, and Candida albicans fungi, which can cause urinary and genital tract infections.
8. Control Blood Pressure
Lettuce leaves also have sufficient potassium content. This is of course beneficial for maintaining stable blood pressure, thereby reducing the risk of coronary heart disease or stroke. Potassium plays an important role in the work of the heart muscle so that it helps the heart work optimally in pumping blood.
In addition to potassium, other mineral content in lettuce, such as magnesium and folate, also has properties to improve blood flow.
9. Prevent Cancer
Lettuce is a green vegetable that is rich in antioxidants, which play an important role in strengthening the function of body cells. The content of antioxidants in lettuce leaves includes anthocyanin, beta-carotene, and vitamin C. All three can ward off free radicals that can cause damage to body cells.
Damage to body cells can trigger the growth of cancer cells. In addition, folate content is known to have the potential to prevent breast cancer. From its nutritional content, lettuce offers a variety of long-term benefits for body health. If you want to get the optimal benefits of lettuce, make sure to choose fresh lettuce leaves.
It is important to always remember, only consuming lettuce cannot meet the nutritional needs of the body. Always balance consumption with other nutritional sources to support a complete and balanced nutritional diet.
