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RED LEAF LETTUCE HEALTH BENEFITS AND MINERALS

Posted in GREEN LEAVES VEGETABLES HEALTH BENEFITS AND MINERALS

NAME : RED LEAF LETTUCE

SCIENTIFIC NAME :LACTUCA SATIVA VAR. CRISPA

HEALTH BENEFITS:

Red leaf lettuce is a sweet and very delicately textured and flavored lettuce. Fresh leaves are an excellent source of several Vitamin A and beta carotenes as well as a rich source of vitamin K, vitamin C, and folates, while also containing lots of minerals like iron, calcium, magnesium, and potassium, which are very essential for body metabolism. Regular use of red leaf lettuce is one of the best methods to overall long term as well as short term illness.

1. Ensures Healthy Eyes

Vitamin A present in Red leaf lettuce aid in improving vision. It assists your eyes to modify to light changes, keeps the eyes moist, and also improves night vision. It is also beneficial for preventing dry eyes. Vitamin A of red leaf lettuce helps in formations of visual purple in eyes that improve the vision of weak eyes. Apart from that it ensures a healthy retina and prevents night blindness by increasing the adaptability of the human eye to both bright light and darkness. Regular consumption of red leaf lettuce also decreases the risks of cataracts and macular degeneration that is normally related with aging. It ensures healthy and beautiful eyes and is considered to be beneficial for people suffering from glaucoma.

2. Fights Cancer

Red leaf lettuce consists of considerable amount of Vitamin K which has been displayed to be effective in decreasing the risk of stomach, prostate, colon, nasal, and oral cancers. Research has discovered that high doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function. Another research study showed that an increase in dietary intake of vitamin K is related with a reduced possibility of cardiovascular, cancer, or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

3. Healthy Bones

Manganese present in red leaf lettuce is essential for proper and normal development of human bone structure. It is a very effective mineral in helping in the increase of the mineral density of spinal bone. This is particularly true and beneficial for post-menopausal women. Several females suffer from manganese insufficiency after they go through menopause; therefore increasing the amount of trace minerals that women consume is an essential factor in preventing fractures. Though research has yet to constantly prove that manganese can avoid osteoporosis, it is assumed to be one of the contributing factors that slow down the progress of that debilitating disease.

4. Restless leg syndrome

Iron deficiency is one of the main causes of the restless leg syndrome. Several researches on this condition have focused on iron. Lower level of iron within the blood is a main reason and therefore proper consumption of iron supplements in essential levels as per doctor’s consultation can cure this problem. So include iron rich vegetables like Red leaf lettuce in your regular diet to fulfill iron deficiency and get rid of these problems.

5. Lowers Risk of Gout

Vitamin C helps in lowering the risk of Gout. Gout is actually a painful, arthritis type condition mainly afflicting the big toe. Normally big toe becomes rigid, inflamed and painful as a result of extra uric acid leading to crystals formed in joints. Vitamin C rich vegetable like red leaf lettuce is one of the main sources of vitamin c which helps to lower the risk of gout. Research which is done on males over age of 40 who use 1500 mg of vitamin c per day have nearly half the risk of getting gout in comparison with those who did not take supplements.

6. Mental and Emotional Disorders

Vitamin B9 present in red leaf lettuce is helpful in handling numerous mental and emotional disorders. For example, it is useful in treating anxiety and depression, which are two of the most common mental health problems suffered by people in today’s modern world.

7. Heart disease

Fiber, mainly soluble fiber, is an essential element of any heart-healthy diet. Consumption of diet high in fiber can increase cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake may also decrease your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber may help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

8. Helps Treat Anemia

Vitamin B6 is necessary to create hemoglobin within the blood, that is transported by red blood cells throughout the body to help bring oxygen to cells and to mobilize iron. Anemia results as soon as someone doesn’t make sufficient red blood cells, leading to symptoms like fatigue, aches and pains, and more. Several researches show that consuming plenty of vitamin B6 can help lower symptoms of anemia and prevent it from occurring in some instances.

MINERALS:

Serving Size: 1 Cup, 28g

 

Calories 4 Kcal.

Calories from Fat 0.54 Kcal.

Proximity

Amount

% DV

Water

26.78 g

N/D

Energy

4 Kcal

N/D

Energy

19 kJ

N/D

Protein

0.37 g

0.74%

Total Fat (lipid)

0.06 g

0.17%

Ash

0.15 g

N/D

Carbohydrate

0.63 g

0.48%

Total dietary Fiber

0.3 g

0.79%

Total Sugars

0.13 g

N/D

Sucrose

0 g

N/D

Glucose (dextrose)

0.06 g

N/D

Fructose

0.08 g

N/D

Minerals

Calcium, Ca

9 mg

0.90%

Iron, Fe

0.34 mg

4.25%

Magnesium, Mg

3 mg

0.71%

Phosphorus, P

8 mg

1.14%

Potassium, K

52 mg

1.11%

Sodium, Na

7 mg

0.47%

Zinc, Zn

0.06 mg

0.55%

Copper, Cu

0.008 mg

0.89%

Manganese, Mn

0.057 mg

2.48%

Selenium, Se

0.4 µg

0.73%

Vitamins

Water soluble Vitamins

Vitamin B1 (Thiamin)

0.018 mg

1.50%

Vitamin B2 (Riboflavin)

0.022 mg

1.69%

Vitamin B3 (Niacin)

0.09 mg

0.56%

Vitamin B5 (Pantothenic acid)

0.04 mg

0.80%

Vitamin B6 (Pyridoxine)

0.028 mg

2.15%

Vitamin B9 (Folate)

10 µg

2.50%

Folic Acid

0 µg

N/D

Folate, food

10 µg

N/D

Folate, DEF

10 µg

N/D

Choline

3.3 mg

0.60%

Vitamin C (Ascorbic acid)

1 mg

1.11%

Fat soluble Vitamins

Vitamin A, RAE

105 µg

15.00%

Vitamin A, IU

2098 IU

N/D

Beta Carotene

1259 µg

N/D

Betaine

0.1 mg

N/D

Lutein + zeaxanthin

483 µg

N/D

Vitamin E (alpha-tocopherol)

0.04 mg

0.27%

Tocopherol, gamma

0.07 mg

N/D

Vitamin K (phylloquinone)

39.3 µg

32.75%

Lipids

Fatty acids, total saturated

0.005 g

N/D

Palmitic acid 16:00 (Hexadecanoic acid)

0.004 g

N/D

Stearic acid 18:00 (Octadecanoic acid)

0.001 g

N/D

Fatty acids, total monounsaturated

0.001 g

N/D

Oleic acid 18:1 (octadecenoic acid)

0.001 g

N/D

Fatty acids, total polyunsaturated

0.02 g

N/D

Linoleic acid 18:2 (octadecadienoic acid)

0.006 g

N/D

Linolenic acid 18:3 (Octadecatrienoic acid)

0.014 g

N/D

Amino Acids

Tryptophan

0.006 g

1.36%

Threonine

0.013 g

0.74%

Isoleucine

0.011 g

0.66%

Leucine

0.02 g

0.54%

Lysine

0.013 g

0.39%

Methionine

0.004 g

N/D

Cystine

0.003 g

N/D

Phenylalanine

0.019 g

N/D

Tyrosine

0.008 g

N/D

Valine

0.013 g

0.62%

Arginine

0.011 g

N/D

Histidine

0.005 g

0.41%

Alanine

0.014 g

N/D

Aspartic acid

0.039 g

N/D

Glutamic acid

0.043 g

N/D

Glycine

0.013 g

N/D

Proline

0.011 g

N/D

Serine

0.012 g

N/D

Anthocyanidins

Cyanidin

0.88 mg

N/D

Flavones

Luteolin

0.3 mg

N/D

Flavonols

Quercetin                

2.1 mg

N/D*Above

.