Wednesday, November 16, 2016

8 Lettuce facts You should Know

8 Interesting Facts and Health Benefits of Lettuce

By: Arlene Gentallan

        Lettuce (Lactuca sativa) is a renowned salad companion, but there's so much more this leafy green.

interesting Facts and Health Benefits of Lettuce
8 Lettuce facts You should Know


1. Heart friendly

        Daily consumption of lettuce lowers bad cholesterol and reduces risk of cardiovascular diseases.



2. Lettuce has a history

        Lettuce is a vegetable we commonly see in salad. But to the ancient Egyptians where it was first cultivated, this leafy green is not your typical appetizer. In fact it has a reputation of being used as an aphrodisiac. Lettuce is associated with the Egyptian god of fertility, Min.



3. Low in calories

        1 cup or 36g shredded green leaf lettuce contains only 5 calories. That's something you don't want to miss in your weight loss diet.



4. Rich in Vitamin K

        Lettuce is a rich source of vitamin K which is important in blood clotting. 1 cup chopped green leaf lettuce contains about 63smcg of Vitamin K.

        Recommended Dietary Allowance (RDA) of Vitamin K is 90mcg for adult females and 120mcg for adult males.



5. Vitamin A

        Did you know that 1 cup or 36g shredded green leaf lettuce contains about 2,666 IU of Vitamin A. Vitamin A is essential to maintain healthy eyes, skin, teeth, bones, tissues, and immune system.

        Recommended Dietary Allowance (RDA) of Vitamin A is 2300 IU fo adult females and 3000 IU for adult males, with an upper limit of 10000 IU.



6. Are you allergic to lettuce?

        Yes, there are people who are allergic to lettuce. Even allergy to skin contact with lettuce has been reported. If it's your first time to eat lettuce, you may want to undergo skin testing first.



7. Be wary of contamination

        Lettuce can offer a favorable breeding ground for bacteria like Escherichia coli and salmonella which can cause food poisoning. Prevent lettuce food poisoning by properly washing the green produce, ensuring the utensils you use are clean, and storing it properly.



8. Other vitamins and minerals

        Lettuce also contains smaller amounts of other essential vitamins and minerals such as fiber, folate, iron manganese, potassium, omega-3, and Vitamin B complex.



Resources:

https://www.ncbi.nlm.nih.gov/pubmed/15291483
https://www.ncbi.nlm.nih.gov/pubmed/19476020
http://www.consumerlab.com/RDAs/#VitaminK