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Overview

Benefits of Lettuce (Salad Patta) And Its Side Effects

Lettuce (Salad Patta) Nutritional Value of Lettuce (Salad Patta) Health Benefits of Lettuce (Salad Patta) Uses of Lettuce (Salad Patta) Side-Effects & Allergies of Lettuce (Salad Patta) Origin And Cultivation of Lettuce (Salad Patta)
Benefits of Lettuce (Salad Patta) And Its Side Effects

Lettuce leaves are very nutritious. They have abundant of minerals, proteins and essential nutrients in them. They help to solve major health problems and maintain the overall well being of the body. These leafy greens contain a rich amount of iron, magnesium, calcium and potassium, which helps regulate the body metabolism. They act as antioxidants which fight against the cancer, heart diseases and cataract. This annual plant contains folates which reduces the Alzheimer's disease. It contains sedative content that leads to sleep and relaxation. It helps in obtaining healthy glowing skin and hair. It lowers the blood sugar level and boosts the immune system. It also plays a significant role in controlling the inflammation. Regular usage of this vegetable prevents obesity, kidney stones and diabetes. It helps to overcome depression and anxiety disorders. It is a good source of dietary fiber that facilitates a healthier digestive system by removing the toxins from the body. These leaves improve the energy production inside the body. The folic acid content in this plant plays a vital role in healthier pregnancies and DNA synthesis.

Lettuce (Salad Patta)

Lettuce is a plant that hails from the Daisy family and feature bright green leaves that can be consumed in salads. It can also be used in sandwiches or soups and lends a crisp and fresh taste to any dish. A wide variety of lettuce leaves is available both dark and light green in shade. You can choose from Iceberg, Butterhead-Boston, Green Leaf Lettuce, Red Leaf Lettuce, Oak Leaf Lettuce, and Romaine Lettuce as per your taste.

Nutritional Value of Lettuce (Salad Patta)

Lettuce is a leaf vegetable. It is a part of the Lactuca (lettuce) genus and the Asteraceae family. This yearly plant of the daisy family is named scientifically as Lactuca Sativa. The plant’s natives range from Mediterranean to Siberia. They have an average height of about 15 to 30 cm. Their leaves are available in diversified colors, shapes and textures. This vegetable is either consumed raw or cooked. They are classified into five specific types: leaf, cos or romaine, crisphead, butterhead and stem. This delicacy is widely used in salads, soups, sandwiches and wraps.

Nutritional facts Per 100 grams

15 Calories
0.2 g Total Fat
28 mg Sodium
194 mg Potassium
2.9 g Total Carbohydrate
1.4 g Protein

Vitamins and Minerals

148 % Vitamin A
0.03 Calcium
15 % Vitamin C
4 % Iron
5 % Vitamin B-6
3 % Magnesium

Health Benefits of Lettuce (Salad Patta)

Health Benefits of Lettuce (Salad Patta)
Mentioned below are the best health benefits of Lettuce (Salad Patta)

Good for overall health

Green leaf lettuce is considered as the most nutritious plant as it includes more protein, calcium and seven out of nine vitamins. The minerals found in them include calcium, iron, magnesium, phosphorous, potassium, sodium, zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B-6, C, A, E, and vitamin K. The leaves have amazing healing benefits. Iceberg lettuce is a good source of vitamin K which helps to preserve bone health.

Good for heart and bone health

Lettuce is an excellent source of vitamin K, which is also known as Phylloquinone. Vitamin K plays a vital role in bone and heart health. It helps skeletal health and assists the transport of calcium throughout our body and helps us to form strong bone health. Deficiency of vitamin K can lead to heart disease, weakened bones, tooth decay and even cancer.

Good source of vitamin A

Fresh lettuce leaves are excellent source of several vitamin A and carotenes. Vitamin A is also known as Retinal. It is essential for eye health, boosts immunity and fosters cell growth. The vitamin A also enables us healthy formation of our skin, teeth, bones and muscles and supports the functions of our heart, lungs and kidneys. Deficiency of vitamin A can lead to severe visual impairment and blindness.

Rich in vitamin C

Lettuce contains good amount of vitamin C also known as Ascorbic acid. Vitamin-C helps our body to develop resistance against infectious agents and scavenge harmful, pro-inflammatory molecules. Lettuce’svitaminC and beta-carotene work together and prevent the oxidation of our cholesterol. It prevents the buildup of plaque. Lack ofvitaminC can lead to a condition called Scurvy. The symptoms include nosebleeds and problems against fighting infections.

Rich in iron

Lettuce contains healthy amount of iron. Iron is essential to produce red blood cells. Iron is a vital component of hemoglobin which carries oxygen to every cell of the body. Iron is necessary for proper muscle and organ function, and it fills our bodies with energy. If the body lacks the iron content, it cannot produce healthy red blood cells and results in low hemoglobin. Deficiency of Iron causes anemia. Insufficient iron levels lead to tiredness and lack of energy. The deficiency of iron leads to headache, extreme fatigue and pale skin.

Good for pregnant women

Lettuce contains high amounts of folate which are known as folic acid and vitamin B9. It provides an immediate boost of folates when included in the diet. Vitamin B9 (folate) is required for numerous body functions including DNA synthesis and repair, cell division, and cell growth. The deficiency of folates leads to anemia in adults and slow development in children. Pregnant women require folate for proper fetal development. Deficiency of folic acid in pregnant woman causes defect in the development of the fetus’ neural system.

Lettuce contains highest levels of magnesium

Magnesium plays a vital role in our body as it supports healthy circulation and blood flow. Magnesium is important for energy production, breastfeeding and sound sleep. The large intake of magnesium lowers the risk of diabetes. Deficiency of magnesium leads to high blood pressure and cardiovascular diseases. The inadequate intake of magnesium leads to nausea, vomiting, fatigue and loss of appetite.

Helps to sleep well

Lettuce traditionally was used as sleep inducer. Research from the Texas A&M University has suggested that lettuce has an isolation of depressant chemical. This chemical has sedative effects which also decreases heart rate and ventricular contractions. Lettuce acts as mild sedative helping you fall asleep faster and sleep more soundly. It also reduces anxiety and calming the body before sleep. Lettuce is a good source of carbohydrates which raises blood sugar which produces insulin and insulin produced in the body helps to promote sleep.

Lettuce boosts skin health

Lettuce is rich in nutrients and fiber that helps in maintaining skin health. Lettuce helps in curing acne and keeps away from skin problems. As it is rich in vitamins, lettuce helps in revitalizing the skin by increasing the cell power. Lettuce acts as an anti-aging product. Consuming lettuce regularly, helps to remove the toxins from the body and cures deficiency of minerals and thus makes the skin clear and radiant.

It is good for hair

Lettuce is a collective source of many minerals. It contains silicon, phosphorus and sulphur which are essential for our body. These minerals plays vital role in the growth of hair. Lettuce provides adequate nourishment to the hair in the form of vitamins and essential nutrients. Devouring its juice regularly stimulates hair growth and prevents hair graying as it contains vitamin K and Potassium.

Improves metabolism

Lettuce contains high quantities of proteins which helps the energy production inside the body. Energy is very crucial for our daily activities. Lettuce provides essential nutrients which are required for body metabolism. Lettuce produces potassium which increases the blood flow to the brain. Lettuce also improves the concentration and sensory activities. Regular intake of this vegetable improves cognition development.

Helps in losing weight

Lettuce is low in calories and contains fiber and cellulose. Fiber removes animus salt from the body. Lettuce contains water which keeps the body hydrated and eliminates the waste from the kidney and liver. It helps the body to burn carbohydrates and fats. Daily consumption of lettuce leaves contributes to weight loss in obese diabetic patients.

Uses of Lettuce (Salad Patta)

Lettuces are used widely for variety of dishes in western countries. They are used for soups, salads and wraps at restaurants. The leaves are also used in juicing. They are heightened in proteins and minerals and thus consumed globally. Lettuces are generally used in Unani medicines for various health related problems because of their medicinal uses.

Side-Effects & Allergies of Lettuce (Salad Patta)

Generally Lettuce is not known for side effects except for wild lettuce. The need of thorough washing of lettuce and careful consumption is required. The lettuce can cause allergic reactions if it is not consumed freshly. The wild lettuce is not recommended for pregnant women and it may cause drowsiness. Applying wild lettuce directly to the skin can cause irritation.

Origin And Cultivation of Lettuce (Salad Patta)

Generally Lettuce is not known for side effects except for wild lettuce. The need of thorough washing of lettuce and careful consumption is required. The lettuce can cause allergic reactions if it is not consumed freshly. The wild lettuce is not recommended for pregnant women and it may cause drowsiness. Applying wild lettuce directly to the skin can cause irritation.

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Pharmacology
Reviewed By
B.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health Nutrition
Dietitian/Nutritionist
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