We all know about lettuce and the different types that exist, but today we are referring to the classic lettuce, the one that is elongated with crisp green leaves. We are going to know everything about it, from its nutritional values ​​to contraindications, that is, who cannot eat lettuce or what happens if we eat too much.
Lettuce is a cheap and versatile vegetable, so much so that, if we don't have a plate, a lettuce leaf can serve as a plate or pancake that we can fill. In this way we get an even healthier dish.
This vegetable is widely consumed throughout the world, but even so, hardly anyone knows why it is so important. what does it contribute and what beneficial properties do you have. Also, can everyone really eat lettuce without anything happening?
Nutritional values ​​per 100 grams of lettuce
Lettuce is very nutritious, above all it is refreshing and has a multitude of benefits that we will talk about a few sections later. But before getting to its properties and knowing why it is so necessary, we are going to find out about its nutritional values.
We are going to take as a reference the 100 grams which, as we have already explained on other occasions, is a standardized measure in Spain to show the nutritional information of a food and to be able to calculate the daily amounts and others.
Lettuce only has 13 kilocalories , 2,2 grams of carbohydrates, no sugar, no trace of salt unless we dress it ourselves, 1,1 grams of fiber, 1,35 grams of protein and almost 96% of a lettuce leaf is water.
But its nutritional values ​​do not stop here, it also has vitamins and minerals such as: vitamin A reaching 110% of the recommended daily allowance, vitamin C, b9 (folic acid) and vitamin K reaching 128% of the Recommended daily allowance.
Regarding minerals, we have calcium in a good amount (35 mg), iron, potassium, magnesium, phosphorus and sodium. They are very important minerals for the body, and we will understand that later.
Daily amount and how to add it to the diet
So far we have seen that lettuce is very healthy that it has many important vitamins and key minerals, but no matter how healthy something is, it is not convenient to abuse it, since that can be counterproductive, which is what always happens. This is because an excess of vitamins or minerals can lead to dizziness, vomiting, diarrhea, sores, stomach or liver problems, irritability, headache, etc.
This is why we want to focus on the maximum daily amount, and according to experts, we should eat between 50 and 80 grams (between 2 and 4 lettuce leaves) each day , with the possibility of eating up to 100 grams. But be careful with the quantities, as an excess of vitamin A has its consequences.
If we believe that we can only make salads with lettuce, we give you other ideas so that every day is different and we can enjoy this vegetable. For example, rolls, fajillas and wraps using a lettuce leaf, grated in salads or fillings for sandwiches, creams, gratin hearts, using the lettuce leaf for sushi instead of seaweed, etc.
These are the benefits of eating lettuce daily
This simple vegetable has a multitude of benefits and that is thanks to its vitamins and minerals that work hand in hand to give us a few essential properties so that everything works as it should.
Facilitates night rest
If we have some kind of problem falling asleep, for example, a time of stress, eating lettuce for dinner can be beneficial, but it should be a light dinner without extra fat or heavy ingredients such as fried bacon, or sauces, with little vinegar and salt.
This is because lettuce contains lactucarium, and this agent acts as a calming agent for the nervous system . Therefore, a certain amount of lettuce, without other stimulating elements, can promote rest. We're referring, for example, to not having caffeinated soft drinks with dinner.
It is satiating and perfect for diets
If we want to lose weight, lettuce is one of the best allies due to its satiating action. This is why when consuming it we will have a feeling of a full stomach much faster than if we do not eat it. This will prevent us from snacking between meals, thus reducing the chances of being overweight.
This vegetable is usually the star in many diets where there is a low caloric intake and we have already seen why in the previous section. 100 grams of lettuce hardly provide calories, it has no fat and it is all water. The latter is essential, since it refreshes the body naturally.
Regulates blood sugar and is good for asthma
Lettuce is the perfect vegetable for diabetics thanks to its hypoglycemic properties , meaning it helps lower blood sugar. However, it's important to consult your doctor before consuming it, as it may not be a good option depending on your individual circumstances, and it also depends a lot on how you prepare the lettuce.
This vegetable is also beneficial for asthmatic patients and even manages to reduce coughing, mucus and bronchitis, but we return to the same thing, it is necessary to consult a doctor who knows our case beforehand.
stimulates the kidneys
Lettuce favors the normal functioning of the kidneys, although this can be somewhat counterproductive and that is why we will explain it later. This vegetable favors the cleansing of liquids and toxins from the body thanks to the diuretic effect, thus preventing kidney stones, hypertension, obesity and even possible cancers thanks to beta-carotene, especially lung and colon cancer.
Contraindications of eating lettuce
It's true that lettuce has hardly any adverse effects on our health, except in rare cases like allergies. However, it does have some drawbacks, namely that lettuce can carry infections from bacteria like salmonella . In other words, if it isn't properly cleaned or handled, we can become infected, and if we're pregnant, the risk increases fivefold, potentially leading to miscarriage.
Another contraindication is the diuretic action, and that is that if we have kidney problems, it is not recommended, since it could cause an overexertion of the kidneys and that is not good.