The composition and calorie content of lettuce. Useful properties of the product, contraindications to use and possible harm to the body. How to choose and store lettuce? Lettuce leaves in cooking.
Lettuce (sowing lettuce) is an annual herb with edible leaves, moisture-loving, cold-resistant and early ripening with a long fruiting period. The name translated from Latin means "milk". This fact is due to the fact that at the break of the leaf and stem, the plant secretes milky sap. It is not known for certain where this plant originates from, but the countries of the Mediterranean are considered its homeland. Currently, this crop is grown in all countries of the world, because it is not whimsical to growing conditions and is highly valued in cooking and folk medicine. Lettuce has a bland taste, so its leaves serve as a neutral base for meat dishes and are often combined with foods that are richer in flavor and aroma.
Composition and calorie content of lettuce
In the photo lettuce salad
Sowing lettuce is the most popular of all similar products. has a high nutritional value for the body. Contains lettuce, vitamins, minerals, amino acids, fatty acids and at the same time is a low-calorie product. Thanks to this, it is actively used in dietary nutrition, helps to improve health and lose extra pounds.
The calorie content of lettuce is 15 kcal per 100 g of product, of which:
- Proteins - 1, 36 g;
- Fat - 0.15 g;
- Carbohydrates - 1, 57 g;
- Dietary fiber - 1, 3 g;
- Water - 94, 98 g;
- Ash - 0, 62 g.
Vitamins per 100 g:
- Vitamin A - 370 mcg;
- Vitamin B1 - 0.07 mg;
- Vitamin B2 - 0.08 mg;
- Vitamin B4 - 13.6 mg;
- Vitamin B5 - 0.14 mg;
- Vitamin B6 - 0.09 mg;
- Vitamin B9 - 38 mcg;
- Vitamin C - 9, 2 mg;
- Vitamin E - 0.22 mg;
- Vitamin K - 126, 3 mcg;
- Vitamin PP - 0, 375 mg.
Macronutrients per 100 g:
- Potassium - 194 mg;
- Calcium - 36 mg;
- Magnesium - 13 mg;
- Sodium - 28 mg;
- Phosphorus - 29 mg
Microelements per 100 g:
- Iron - 0.86 mg;
- Manganese - 0.25 mg;
- Copper - 29 mcg;
- Selenium - 0.6 mcg;
- Zinc - 0.18 mg.
Essential amino acids per 100 g:
- Arginine - 0.071 g;
- Valine - 0.07 g;
- Histidine - 0.022 g;
- Isoleucine - 0.084 g;
- Leucine - 0.079 g;
- Lysine - 0.084 g;
- Methionine - 0.016 g;
- Threonine - 0.059 g;
- Tryptophan - 0, 009 g;
- Phenylalanine - 0.055 g.
Replaceable amino acids per 100 g:
- Alanine - 0.056 g;
- Aspartic acid - 0, 142 g;
- Glycine - 0.057 g;
- Glutamic acid - 0.182 g;
- Proline - 0.048 g;
- Serine - 0.039 g;
- Tyrosine - 0.032 g;
- Cysteine - 0.016 g.
Saturated fatty acids per 100 g:
- Palmitic - 0.018 g;
- Stearic acid - 0, 002 g.
Monounsaturated fatty acids per 100 g:
- Palmitoelic - 0, 002 g;
- Oleic (omega-9) - 0, 005 g.
Polyunsaturated fatty acids per 100 g:
- Linoleic acid - 0.024 g;
- Linolenic - 0.058 g;
- Omega-3 - 0.058 g;
- Omega-6 - 0, 024 g.
Digestible carbohydrates per 100 g:
- Glucose - 0.36 g;
- Fructose - 0.43 g.
Also phytosterols (38 mg) are a part of green leaf lettuce.
Useful properties of lettuce
Adding this product to the daily diet allows not only to diversify the menu, but also to significantly improve the state of health. Thanks to the beneficial properties of lettuce and the minimum number of contraindications to its use, it is recommended to eat it for both men and women, both children and adults. It has a positive effect on the nervous system, heart and blood vessels, it also has a good effect on the digestive tract and metabolism.
The benefits of lettuce for women
Lettuce is of great value to the female body due to its low calorie content and a wide range of vitamins, minerals, amino acids and fatty acids. It is not for nothing that this product is very often added to the diet to combat extra pounds, and is also used in home cosmetology.
The benefits of lettuce for women are multifaceted and are manifested in a beneficial effect on the following organs and systems of the body:
- Reproductive system … The product improves the functioning of all components of the reproductive system, normalizing hormonal levels, improving the functioning of the ovaries, thereby increasing a woman's chances of getting pregnant and carrying a healthy baby.
- Skin … The antioxidants contained in lettuce leaves have a positive effect on the health of the skin. The product reduces the rate of aging by preventing the early appearance of wrinkles. Helps to eliminate irritation, prevent sunburn. It well restores the structure of the skin, stimulating rapid wound healing and preventing the formation of scars. Normalizes the secretion of sebum, preventing the appearance of oily sheen. Helps stop hair loss and dandruff.
- Circulatory system … Lettuce provides the body with enough vitamin K to reduce the risk of uterine bleeding.
- Gastrointestinal tract … Lettuce is an excellent slimming product because is low in calories. At the same time, it provides a lot of fiber, so it gives a feeling of satiety for several hours and allows you to avoid another snack. It also cleans the intestines well.
Benefits of lettuce during pregnancy
The benefits of lettuce during gestation are quite significant, because the product does not contain cholesterol and hazardous substances, while being a source of substances important for the development of the child and the well-being of women.
Benefits of lettuce for pregnant women:
- The immune system … Normalizes the immune status without harm to the bearing fetus. Reduces the incidence of colds during pregnancy.
- Nervous system … Improves sleep. It produces a mild sedative effect, soothes well, eliminates anxiety.
- Reproductive system … The choline contained in the composition lowers cholesterol levels, improving the blood supply to the uterus and the nutrition of the unborn child. In addition, lettuce prevents fetal malformations because contains a lot of folic acid and other important substances.
- The cardiovascular system … Often, pregnant women may not feel when their blood pressure rises. It should be understood that this condition threatens not only her health, but can also adversely affect the development of the child. Lettuce is able to eliminate an attack of hypertension.
- Gastrointestinal tract … The fiber contained in the salad is good for cleansing the intestines, preventing constipation. This helps to normalize digestion and improve appetite.
- urinary system … Vitamin K improves metabolism in the kidneys, preventing the development of pyelonephritis and cystitis, which are frequent during pregnancy. Also, the product stimulates the elimination of excess fluid, relieving the pregnant woman of edema and neutralizing the risk of oxygen starvation of the fetus. At the same time, it is important to consume the product in moderation.
After the birth of a baby, a woman can consume the seeds of this product in small quantities to stimulate the production of breast milk.
The benefits of lettuce for men
Men should also appreciate the beneficial properties of lettuce. This vegetable has a balanced composition that allows you to restore the synthesis of testosterone - the main male hormone.
After the normalization of the hormonal background, the functionality of the reproductive system is restored. In particular, the production of sperm is normalized, while their mobility increases, and hence the ability to fertilize.
Lettuce also boosts libido by enhancing sex drive. This product has a beneficial effect on the health of the prostate gland.
Eating lettuce daily, but in moderation, can slow down the hair loss that many men suffer from.
Useful properties of lettuce for children
It is equally important to use this product for children as well. the child's body needs a balanced diet for normal development and growth, as well as during the period of active formation of the immune status.
Why lettuce is useful for children:
- Visual organs … Primarily lettuce improves vision. It can be used to prevent eye diseases, which often occur in children during school years.
- The immune system … Helps to adapt in kindergarten, because well strengthens the immune system, allowing the body to produce the necessary antibodies in a timely manner. It has an expectorant effect when coughing, thereby facilitating the course of the disease and accelerating recovery.
- Skin … Accelerates the healing of various mechanical injuries on the skin, which often appear in young children. Helps fight acne.
- Musculoskeletal system … The benefits of lettuce appear in relation to the musculoskeletal system. Vitamin K, present in sufficient quantities, helps the body absorb calcium and normalizes the interaction of this mineral with vitamin D. Thus, it helps in the growth of bone and muscle tissue.
Contraindications and harm of lettuce
The benefits of lettuce are undeniable, but it cannot be said that this product is absolutely safe. In some cases, it can be harmful.
Contraindications to the use of lettuce:
- Allergy … In rare cases, lettuce can cause an allergic reaction, so it's better to try this product for the first time with small portions.
- Diseases of the gastrointestinal tract … It is not recommended to use this product in the chronic course of colitis and enterocolitis, a tendency to excessive gas formation.
- Diseases of the urinary system … If an accumulation of sand or stones is found in the kidneys or bladder, then it is better to limit the use of lettuce.
- Other diseases … Gout, hepatitis, asthma, tuberculosis.
Home-grown lettuce is of the greatest value. Purchased may contain hazardous substances, because during its cultivation, growers often treat the plant with fertilizers, stimulants and poisons to increase yields and protect against pests.
How to choose a lettuce salad?
In the photo, the types of lettuce
Lettuce contains a lot of water, so it withers quite quickly and at the same time loses its taste and most of the nutrients. To get the most out of this product, only the freshest leaves should be used. To do this, it is important to understand what the best quality lettuce looks like.
The main characteristics of a quality leafy vegetable: bright and juicy color, no black spots, no damage, no mucus, not lethargic and crunchy, has a fresh smell.
Types of lettuce:
- Lettuce (Common Lettuce) … The most common type of salad is lettuce. It grows in the form of a rosette with a large number of wide leaves of a pale green color with curly edges.
- Roman salad (Roman Lettuce) … This variety has crispy, juicy leaves with a slightly sweet flavor and slightly darker color than normal lettuce. Stems are denser and wider, creating a tighter rosette at the base.
- Asparagus Lettuce (Asparagus Lettuce) … It is a hybrid of asparagus and lettuce. It has a strong asparagus-flavored stem and delicate leaves.
- Head Lettuce … Leaves are oval, with a rich green tint. The head of cabbage grows flat-rounded and has an elastic structure.
Lettuce recipes
Lettuce has a significant place in cooking. The neutral taste and beautiful appearance of the vegetable make it possible to use it as an edible product for decorating various dishes. In addition, the leaves can be added to vitamin salads, smoothies, sandwiches, and other snacks. Next, let's find out how and with what lettuce is eaten.
Lettuce salads
Most often lettuce is used for making salads, in which a wide variety of products are mixed - fish, seafood, poultry, pork, tongue, vegetables, fruits, nuts, etc. The options for dressing are just as varied. Often they are prepared on the basis of olive oil or mayonnaise with the addition of mustard, citrus juice, honey, various spices and herbs.
Lettuce salad recipes:
- Salmon and avocado salad … Ingredients: lightly salted salmon (200g), lettuce (1 head), avocado (1 pc.), Mustard (1 tbsp. L.), honey (1 tablespoon), lemon juice (3 tablespoons), olive oil (6 tablespoons), pepper and salt. First, peel and seed the avocado, cut it into cubes and sprinkle with lemon juice to avoid oxidation of the product. Next, grind the salmon. We wash the salad, dry it, separate the leaves and put them on a plate. Put fish and avocado on top. Prepare the dressing: first, combine honey with mustard, then stir and pour in lemon juice in the process, then olive oil, pepper and salt. Whisk thoroughly to obtain a sauce that resembles thick sour cream in consistency. Pour the dressing over the dish and serve.
- Salmon with vegetables and lettuce … Ingredients: salmon fillet (450 g), lettuce (100 g), cucumber (2 pcs.), Radishes (10 pcs.), Canned green peas (200 g), salt and pepper, 10% cream (70 ml), mayonnaise (3 tbsp. L.), Green onions, dill and mint (2 sprigs), lemon juice (1 tbsp. L.). Prepare the dressing: mix lemon juice, mayonnaise, then pour in the cream, stirring, add chopped herbs, salt and pepper. We send it to the refrigerator for half an hour. At this time, heat up the grill. Cut the fish into cubes with a 3 cm edge and season. Then put on a baking sheet and cook under the grill until golden brown. Drain the syrup from the peas. Wash cucumbers and radishes, peel and chop into slices, and tear lettuce leaves with our hands. Serve the dish: first, lay out the mixed lettuce, peas, cucumbers and radishes, then on top of the salmon in a chaotic manner, in the end, pour the dressing.
- Tuna and lettuce salad … Ingredients: eggs (4 pcs.), Canned tuna (120 g), red and yellow peppers (1 pc.), Lettuce (100 g), olives (60 g), lime (1 pc.), Soy sauce (25 d), mayonnaise (50 g), nutmeg and white pepper. First of all, prepare the sauce: mix the soy sauce, mayonnaise, nutmeg and white pepper. We clean the boiled eggs and cut into 4 parts. Knead the tuna with a fork into large pieces. Cut the pepper into medium-sized triangles. Wash lettuce, dry it, tear it with your hands and sprinkle it with lime juice. Next, lay out the blanks in turn: lettuce, pepper, pour over the sauce. Put the fish on the edge of the plate. Put eggs and olives on top. Add the sauce again. We serve to the table.
- Vegetable salad with lettuce and shrimp omelet … Ingredients: lettuce (1 bunch), cucumber (1 pc.), Tomatoes (1 pc.), Shrimp (100 g), egg (2 pcs.), Olive oil (3 tbsp. L.), Garlic (1 clove), lemon juice (20 ml), mustard (5 g), pepper and salt. Boil the shrimps, cool, peel and finely chop. Prepare the dressing: mix the oil, finely chopped garlic, lemon juice, salt, pepper and mustard. Vegetables - lettuce, cucumber and tomato - wash, cut into medium-sized pieces and put on a dish. Drive eggs into a plate, add salt, pepper and combine with shrimps. In a preheated frying pan, make a thin omelet, then roll it up into a tube, cut it into small rolls and lay it on top of the vegetables. Season with sauce.
- Smoked chicken salad … Ingredients: smoked chicken fillet (300 g), canned corn on the cob (250 g), lettuce (100 g), canned pineapple (100 g), sweet pepper (2 pcs.), Olive oil (3 tbsp. L.), lemon juice (40 ml), Dijon bitterness (2 tsp), sesame seed (1 tsp), black pepper and salt. Cut the pineapple and corn coarsely, sweet pepper - in strips, chicken fillet - in slices, tear the salad with your hands. Prepare the dressing: combine lemon juice, oil, mustard, sesame seeds, salt and pepper into a single mass. Put lettuce, pineapple, corn, chicken on the dish, sprinkle with sauce, mix and serve.
- Fig salad … Ingredients: figs (4 pcs.), Lemon (1 pc.), Lettuce (200 g), olive oil (40 ml), ham (100 g), hard cheese (150 g), honey (1 tsp.) … We tear clean and dry lettuce leaves with our hands. Cut fresh figs into 8 equal parts, hard cheese - into cubes, ham - into strips. Mix honey, lemon juice, zest, olive oil for dressing. Put salad on the dish, then ham, figs, cheese. Flavor with dressing.
- Exotic salad with lettuce … Ingredients: mango (1 pc.), Pineapple (500 g), lettuce (150 g), spinach (50 g), roasted peanuts (1 tablespoon), green onions (50 g), red chili (1 / 2 pcs), garlic (2 cloves), fresh ginger (15 g), lemon juice (60 ml), peanut butter (6 tablespoons), brown sugar (3 tablespoons), cilantro (30 g), mint (20 g). Peel and chop the garlic and ginger. We clean the chili and cut it into rings (some should be left for decoration). Finely chop the mint and cilantro. Mix butter, sugar, lemon juice, ginger, garlic and chili, herbs and beat with a blender until puree. Peel and cut the mango and pineapple into slices, then put them on a plate, pour with a small amount of dressing and place them in the refrigerator under cling film for 2 hours. We wash the spinach and lettuce, dry it, remove the stems and put on a dish. Place fruits on top, fill with dressing, decorate with green onions, peanuts and chili.
- Havana salad … Ingredients: lettuce (1 head of cabbage), celery root (150 g), banana and grapefruit (1 pc.), Pineapple (1 pc.), Lemon juice (30 ml), tomato (2 pcs.), Mayonnaise (150 ml.)). First, grate the celery and sprinkle it with lemon juice. We disassemble the salad into leaves and chop it into strips, tomatoes - in slices, banana - in slices, and peeled grapefruit pulp - in large pieces. Cut the pineapple in half and carefully select the pulp, cut it into cubes. Mix lettuce and celery leaves, season with mayonnaise and add grapefruit and pineapple juice released during grinding. Next, we spread this mass in one half of the pineapple peel. Place tomatoes, banana, pineapple and grapefruit on top.
Note! When adding lettuce to dishes, it is better to tear the leaves with your hands, rather than cut them with a knife.
Lettuce smoothie
Due to the neutrality of taste, light unobtrusive aroma, high water content and diverse vitamin and mineral composition, lettuce is often used to prepare vitamin cocktails. In drinks, it is combined with other vegetables, fruits, berries, herbs, nuts to create nutritious and refreshing thick smoothies.
Lettuce cocktail recipes:
- Fruit smoothie with lettuce and spinach … Ingredients: spinach (40 g), lettuce (5 leaves), celery (3 stalks), pear and banana (1 each), lime juice (50 ml), lime zest (1 tablespoon), water (200 ml). We mix all the components into a single mass using a blender. Add water if necessary. Beat for 2 minutes.
- Honey smoothie … Ingredients: lettuce (7 pcs.), Cucumber (1 pc.), Lemon juice (30 ml), water (200 ml), honey (1 tbsp. L.). Peel the cucumbers and cut into large pieces. Then, along with the rest of the ingredients, beat in a blender until smooth.
- Smoothie with broccoli and lettuce … Ingredients: water (250 ml), broccoli (50 g), parsley (20 g), chopped ginger (2 tsp), honey or agave syrup (2 tablespoons), lettuce (6 pcs), banana (1 pc.), Kiwi (1 pc.). We clean fruits and vegetables and cut them coarsely. Grind all components with a powerful blender.
How to store lettuce?
Lettuce is recommended to be eaten in the first days after harvest, because its shelf life is very limited - it remains suitable for culinary use no longer than 2 weeks.
To preserve the maximum of nutrients and taste, the leafy vegetable must be well dried and kept in the refrigerator. Leaves can be placed in a plastic container, after covering the container with a paper napkin, and tightly closed with a lid. Alternatively, wrap it in a paper towel and place it in a freezer bag.
If you bought a head lettuce, then there will be less nuances with its storage, provided that the head of cabbage is intact. It retains a sufficient level of water better and is less susceptible to spoilage, even if stored in a regular perforated bag.
Watch a video about the benefits and dangers of lettuce:
Lettuce is a popular and affordable food product that has many health benefits. To protect yourself from buying lettuce grown using various chemicals, you can easily grow this plant even on a windowsill in a regular indoor flower pot.
