You can usually include two cups of raw leafy greens in your diet on a regular basis. Other vitamin K-rich veggies include kale, broccoli, spinach, and cabbage. The darker the lettuce, the more antioxidants it has and the better it can fight inflammation. Lettuce is also known as a pain-safe food.
It may never contribute to arthritis or related painful conditions. However, more research is needed in this regard. One major reason lettuce can be an ideal weight loss food is its calories. One serving of lettuce contains just 5 calories 3.
Moreover, lettuce helps bridge the micronutrient gap that is otherwise hard to achieve on a low-calorie diet. Lettuce is also low in energy density. Fiber keeps you full and discourages binging. Darker varieties like Romaine lettuce have a higher nutrient content. Lettuce is also extremely low in fat. Adding one large leaf of Romaine lettuce to your lunch could be a good idea.
However, there is no direct research stating that lettuce may help with weight loss. Lettuce is also rich in dietary nitrate. This compound is converted to nitric oxide in the body, which is a cellular signaling molecule that promotes endothelial function.
The reduction of endothelial function contributes to cognitive decline and other neurological disorders related to aging 5.
The intake of lettuce can slow this down. Romaine lettuce is a good source of folate, which is a B vitamin that converts homocysteine into methionine. Unconverted homocysteine can damage the blood vessels and lead to the accumulation of plaque, thereby damaging the heart 6.
Lettuce is also a rich source of vitamin C, which reduces arterial stiffness and helps in the treatment of cardiovascular disease 7. It may strengthen arteries and even prevent heart attacks. Including two servings of romaine lettuce in your diet daily can keep your heart healthy. Lettuce also contains potassium that lowers blood pressure and prevents heart disease. Lettuce intake is also associated with improved cholesterol metabolism, as per another study. It also increases the antioxidant status in the body.
Regular consumption of lettuce can protect one from cardiovascular disease. Lettuce consumption has been linked to a lowered risk of stomach cancer, especially in parts of Japan where the vegetable is taken regularly 9. Lettuce is a non-starchy vegetable.
One report by the World Cancer Research Fund suggests that non-starchy veggies can protect against several types of cancers, including those of the mouth, throat, esophagus, and stomach Another study was conducted in Japan on smokers with lung cancer.
The findings revealed that intake of lettuce could have protective effects Studies have shown that greens, especially those like lettuce, may reduce the risk of type 2 diabetes. This can be attributed to the low glycemic index the effect of a particular food on your blood sugar levels of lettuce. Also, one cup of lettuce contains just about 5 calories and 2 grams of carbs 3. This fact also makes it a healthy addition to a diabetes-friendly diet. Romaine lettuce is preferable to any other variety as it contains essential micronutrients.
Lettuce also contains lactucaxanthin, an anti-diabetic carotenoid that lowers blood glucose levels and can be a potential treatment for diabetes Lettuce contains zeaxanthin, an antioxidant that boosts vision health. It is found to prevent age-related macular degeneration Dark greens like lettuce contain both lutein and zeaxanthin. These help promote vision health Romaine lettuce is also a good replacement for spinach another veggie good for the eyes. Several other studies have shown the importance of lutein and zeaxanthin in boosting eye health and preventing cataracts and other eye diseases The fiber in lettuce promotes digestion and wards off other digestive ailments like constipation and bloating.
It also may relieve stomach pain. However, direct research is limited. Lettuce is known to help the stomach process different types of food. It also may help treat other issues like indigestion Lactucarium, a substance in lettuce, sedates the nervous system and promotes sleep You can add lettuce to your late night salad in case you have difficulty falling asleep at night.
Lettuce also contains another substance called lactucin, which induces sleep and relaxation. This veggie was used even in the medieval times to relieve insomnia Vitamins K, A, and C are important in collagen production the first step in bone formation. Lettuce is rich in all three of them 3. Vitamin K helps build cartilage and the connective tissues. Vitamin A helps in the development of new bone cells, the deficiency of which can lead to osteoporosis and an increased risk of fractures Vitamin C fights bone depletion, which is one of the factors of aging.
Insufficient vitamin K can lead to osteopenia reduced bone mass and increased fracture risk. Supplementation of this vitamin reduces bone turnover and enhances bone strength According to the Mayo Clinic , a low-fiber diet can help lessen stool bulk, and you might want to try it and then gradually add back fiber. Canned veggies or those without skins or seeds peel and remove any before eating often have less fiber and may be good options.
Health Digestive Conditions Indigestion. Having Issues Digesting Leafy Greens? Dayle Davenport, MD. She is a graduate of Harvard Medical School. She shares nutrition tips and mostly! Lettuce is usually considered a digestible food, unless you have an allergy or intolerance. Video of the Day. Is Lettuce Hard to Digest? It also has antifungal properties. This is due to the lettuce in lettuce that eliminates bacteria, yeasts and candida.
It also helps protect against microbes due to the cardenolides in the salad. In order to hydrate the body well, you can consume daily lettuce.
To regain the balance of liquids, vegetables are often recommended to athletes. To provide omega-3 acids, a green salad can be consumed.
It is a great choice for the supply of acids by vegetarians, as they are most commonly found in fish. Omega-3 fatty acids improve heart health, prevent plaque and promote blood flow. As a result, the risk of stroke and hypertension is reduced.
Omega-3 also lowers bad cholesterol and blood pressure.
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