Lettuce is considered a superfood with many health benefits. Lettuce is juicy, has a milky liquid in the leaves and stems, and has a slightly bitter taste, hence the name.
Note: The information in this article is not a substitute for professional medical advice. It is recommended that you consult and follow your doctor’s instructions before attempting any treatment.
About the lettuce factory
Lettuce or Lactuca sativa, as its scientific name suggests, is an annual or biennial vegetable plant in the Asteraceae family.
Lettuce roots rotate and penetrate deep into the soil. Numerous branches are formed on the sides that can reach 10-15 cm in length.
Lettuce leaves are colored in bright shades of green, red, and yellow, depending on the variety. They are short petioles, embossed on the surface, with smooth or serrated edges. As it grows, the plant forms heads of various shapes and sizes depending on the variety.
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The lettuce flower stalk is large and branched, with yellow flower heads on top. The flowers are grouped in ovate cylindrical heads, which are ligulate or tubular, small and yellow.
When and how to plant lettuce
Lettuce is mainly grown as a salad vegetable and used raw. Cultivated both in gardens and greenhouses, it is highly valued and consumed all year round.
Lettuce or green salad can be grown in spring, summer (April to July), fall and late summer. It can be harvested in 45-50 days after sowing.
Lettuce can be grown by direct sowing, or seed, or from seedlings.
Thinning lettuce after planting is very important. The goal is to keep healthy plants 13-18 cm apart.
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Lettuce – benefits and properties
Lettuce is an excellent source of carotenoid antioxidants such as beta-carotene, lutein and zeaxanthin.They protect the eye from macular degeneration, a condition that can lead to partial vision loss
In addition, lettuce contains more iron than other salads. Studies show that this nutrient is essential for the production of red blood cells.
Nutritional value of 100 grams of lettuce
- Calories (kcal) 14
- Total fat 0.2g
- 0 g saturated fat
- Polyunsaturated lipid 0.1g
- 0 g monounsaturated lipid
- Cholesterol 0mg
- Sodium 28mg
- Potassium 194mg
- Carbs 2.9g
- Dietary fiber 1.3g
- 0.8g sugar
- 1.4g protein
- Vitamin A 7,405 IU
- Vitamin C 9.2mg
- Calcium 36mg
- Iron content 0.9mg
- Vitamin B6 0.1mg
- Magnesium 13mg
Supports the immune system
Vitamin C, a powerful antioxidant that helps keep your immune system healthy.
maintain bone health
Calcium contained in lettuce makes bones and teeth strong. It also supports muscle function, nerve function, and blood clotting, according to research. In addition, lettuce is rich in vitamin K, a vitamin that works with calcium to prevent bone fractures.
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stimulate eye health
Vitamin A (in the form of beta-carotene) is a powerful antioxidant that helps maintain night vision and eye health.
it helps regulate blood pressure
Potassium contained in lettuce is a mineral that lowers blood pressure.
Great for pregnant women’s diet
Nutritionists also recommend lettuce for pregnant women as it is rich in folic acid, a very important nutrient. It has been shown to eliminate the risk of the condition.
Recipes using green salad (lettuce)
Lettuce is very nutritious and is eaten raw to preserve all the nutrients.
Lettuce adds a light and pleasant flavor to the dish.
Lettuce goes well with most dressings and can enhance the flavor and texture of prepared salads.
Plus, lettuce is delicious in egg salads, tuna sandwiches, and tortillas in place of wraps.
Keep lettuce leaves dry to prevent wilting and store in a resealable bag in the refrigerator for 2-3 days.
- 200 grams of chicken,
- a bunch of parsley,
- big salad
- green pepper,
- parsley root,
- 150 g cream,
- half a liter of borscht,
- garlic head,
- 2 tablespoons of oil.
Method of preparation:
Clean and chop the vegetables. Boil the chicken in 1.5 liters of water. Fry the onions, peppers and carrots separately, deflate them and add them to the soup. Boil until the vegetables are soft and add the borscht. When it boils again, add finely chopped lettuce, parsley and salt. When the fire goes out, add the crushed garlic to the soup and mix. It is served with cream.
Green salad (lettuce) with eggs and parmesan cheese
- green salad,
- 5 hard-boiled eggs,
- a bag of garlic flavored toasted buns,
- 100g grated Parmesan cheese
- 100 g of bacon, salt;
- Sources: 1 spoon of mayonnaise, 2 spoons of yogurt, 1 soft cheese stick, 1 spoon of balsamic vinegar.
Method of preparation:
Wash lettuce and cut into large bowls. Chop the bacon into small pieces and fry in a nonstick pan for a few minutes until slightly crispy, then let cool before serving over the salad. Add halved hard-boiled eggs, grated Parmesan cheese, and toasted bread. Prepare the sauce separately, mix all the ingredients and pour over the salad.
Green lettuce with tomatoes and olives
Green salad, carrots, 4 tomatoes, 3 cucumbers, 50 g black olives, 50 g green olives, red bell pepper, 2 tablespoons of olive oil, juice of half a lemon, salt.
Method of preparation:
Wash the lettuce, tomato, cucumber, and green pepper, drain in a colander. Cut the salad into suitable strips, place in a large bowl, and add sliced tomatoes, peeled and sliced cucumbers, and chopped julienne peppers. Peel the carrots, cut into rings or strips, and place in a bowl with the olives. Add salt, taste, oil and lemon juice.
curiosity of lettuce
- Lettuce contains over 95% water.
- The Egyptians considered lettuce to be a fertile plant. Lettuce is still recommended for pregnant women.
- The ancient Greeks claimed lettuce to be a good aphrodisiac.
- Green lettuce contains lactu potassium, a milky substance that helps with insomnia.
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