modern life
It is a vegetable rich in vitamin C and water that has been consumed by different cultures for several millennia.
5/4/2023
Lettuce is a vegetable with a high water content and multiple health benefits that humanity has been consuming for several millennia.
According to the Spanish Nutrition Foundation (FEN), there is no consensus among botanical experts about the specific origin of lettuce, since It was part of the diet of various cultures such as the Sumerian, Egyptian, Greek and Roman.
Many of its citizens even used it to represent gods (in the case of the Egyptians) and even the FEN warns that there is evidence that the Romans “had the custom of consuming it before going to bed after a hearty dinner in order to better reconcile sleep.” dream”.
Lettuce is also known for having high levels of water, which makes it very useful for the proper functioning of the body. To that extent, it makes it easier for the body to be able to eliminate liquids and favors the production of urine, which makes it recognized for being a diuretic food (that is, it facilitates the work of the kidneys).
On the other hand, it is a food that can help regulate blood sugar levels. According to the Glycemic Index portal, the glycemic index (which measures the speed with which a food raises blood sugar levels) is 15, that is, it has a rating considered low.
It is worth saying, however, that this does not mean that lettuce can replace medicines intended to control blood sugar levels, something that can also be achieved with the implementation of a proper diet.
In order to have an eating plan aimed at regulating glucose, the right thing to do is draw it up with the help of a medical professional.
Lettuce also “contains flavonoids, mainly quercetin; followed by kaempferol, and lower amounts of myricetin, luteolin, and apigenin. Lettuce also provides small amounts of b-sitosterol, stigmasterol and campesterol, phytosterols that participate in important biological functions of the organism”, explains the FEN.
These flavonoids to which the foundation alludes can help prevent various types of cancer and maintain the health of the heart and blood vessels. Phytosterols, meanwhile, help reduce cholesterol absorption.
This is the nutritional information for lettuce per 100 grams of edible portion, according to data shared by the FEN:
- Energy (Kcal): 17
- Proteins (g): 1,5
- Total lipids (g): 0,3
- saturated FA (g): 0,039
- Monounsaturated FAs (g): 0,012
- Carbohydrates (g): 1,4
- Fiber (g): 1,5
- Water (g): 95,3
- Calcium (mg): 40
- Hierro (mg): 0,6
- Iodine (µg): 5
- Magnesio (mg): 12
- Zinc (mg): 0,3
- Sodium (mg): 9
- Potassium (mg): 24
- Phosphorus (mg): 30
- Selenium (µg): 1
- Tiamina (mg): 0,06
- Riboflavin (mg): 0,06
- Niacin Equivalents (mg): 0,6
- Vitamin B6 (mg): 0,07
- Folate (µg): 34
- Vitamin B12 (µg): 0
- Vitamin C (mg): 12
- Vitamina A: Eq. Retinol (μg): 29
- Vitamin E (mg): 0,5
This is how you can make lettuce tea
There are multiple ways to consume lettuce that can help you enjoy its properties. One of them is the preparation of a tea, which, as the Romans proposed, can help to fall asleep. In addition, it is a preparation low in sugar and that can favor the elimination of liquids.
To carry out this recipe, the medium specialized in nutrition, your health, points out that three chopped lettuce leaves and a cup of water are required.
According to the portal mentioned, just add the chopped lettuce leaves to the water, heat the preparation and then let it boil for at least three minutes.
When serving, simply strain the leaves and pour the tea into a container. The recommendation is to drink it warm.
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