Vitamins in Lettuce and Pros Cons of Lettuce
May 8, 2020
Minerals and vitamins in lettuce (100 gr) and benefits and side effects of lettuce are listed below.
Minerals and Vitamins in Lettuce(Lettuce Nutrition Chart), Pros and Cons of Eating Lettuce
Vitamins in Lettuce
The vitamins in the lettuce are shown in the table.
Vitamins in Curly Lettuce (per 100g)
| Vitamin Type | Amount | Daily Value Coverage |
|---|---|---|
| Betaine | 0.1 mg | – |
| Choline | 9.9 mg | – |
| Folate (Natural Folate) | 136.00 mcg | – |
| Folic Acid (Synthetic) | 0.00 mcg | – |
| Niacin (Vitamin B3) | 0.313 mg | 2% |
| Pantothenic Acid (Vitamin B5) | 0.142 mg | 3% |
| Riboflavin (Vitamin B2) | 0.067 mg | 5% |
| Thiamine (Vitamin B1) | 0.072 mg | 6% |
| Vitamin B6 | 0.074 mg | 6% |
| Vitamin B12 | 0.00 mcg | 0% |
| Vitamin B12 (Added) | 0.00 mcg | – |
| Vitamin A (IU) | 8,710 IU | 174% |
| Vitamin A (RAE) | 436.00 mcg | – |
| └─ Carotene, Beta | 5,226.00 mcg | – |
| └─ Carotene, Alpha | 0.00 mcg | – |
| └─ Cryptoxanthin, Beta | 0.00 mcg | – |
| └─ Lutein + Zeaxanthin | 2,312.00 mcg | – |
| └─ Lycopene | 0.00 mcg | – |
| Vitamin C (Ascorbic Acid) | 4.0 mg | 4% |
| Vitamin D | 0.00 mcg | 0% |
| Vitamin E (Total) | 0.13 mg | 1% |
| └─ Tocopherol, Alpha | 0.13 mg | – |
| └─ Tocopherol, Beta | 0.00 mg | – |
| └─ Tocopherol, Delta | 0.01 mg | – |
| └─ Tocopherol, Gamma | 0.36 mg | – |
| └─ Tocotrienol, Alpha | 0.04 mg | – |
| └─ Tocotrienol, Beta | 0.00 mg | – |
| └─ Tocotrienol, Delta | 0.00 mg | – |
| └─ Tocotrienol, Gamma | 0.00 mg | – |
| Vitamin K | 102.5 mcg | 85% |
Minerals in Lettuce
The minerals in the lettuce are shown in the table.
| Minerals in Lettuce (Curly) ( Per 100 grams) | ||
|---|---|---|
| Mineral type | Amount | Daily Value Coverage |
| Calcium, Ca | 33.00 mg | 3% |
| Copper, Cu | 0.048 mg | 5% |
| Iron, Fe | 0.97 mg | 5% |
| Magnesium, Mg | 14.00 mg | 4% |
| Manganese, Mn | 0.155 mg | 7% |
| Phosphorus, P | 30.00 mg | 4% |
| Potassium, K | 247.00 mg | 5% |
| Selenium, Se | 0.4 mcg | % one |
| Sodium, Na | 8.00 mg | 0% |
| Zinc, Zn | 0.23 mg | % 2nd |
NOTE: Vitamin and mineral amounts in 100 grams of lettuce are taken from USDA address.
Pros of Eating Lettuce
Some benefits of lettuce are:
- Lettuce is good for constipation. Foods rich in magnesium accelerate bowel movements and as lettuce contains magnesium also it is beneficial for constipation . (Is lettuce good for constipation?)
- Lettuce is good for stomach and stomach pain. Since lettuce supports digestive health, it can relieve stomach pain and also improve intestinal health. (Is lettuce is good for the stomach?)
- Lettuce is good for sugar. Lettuce consumption helps to maintain blood sugar levels because lettuce contains very few calories beside its glycemic index which is considered zero. (Is lettuce good for diabetes?)
- Lettuce is good for the liver. Lettuce increases bile flow. (Is lettuce good for the liver?)
- Lettuce is good for reflux and heartburn. If you have reflux or heartburn, you can consume vegetables such as lettuce. (Is lettuce good for reflux?)
- Lettuce is good for hemorrhoids. Vegetables with high fiber content such as curly, lettuce, parsley and cabbage should be consumed frequently while they are hemorrhoids. Although hemorrhoid problem is a urinary system disorder, it is directly related to the digestive system. Fibrous vegetables such as lettuce will provide easy digestion and also have a regulatory effect at the stage of discharge. (Is lettuce good for Basura (Hemorrhoids)?)
- Lettuce is good for pimples. Thanks to the vitamin E it contains, lettuce helps heal wounds and pimples. (Is lettuce good for acne?)
- Lettuce is good for the heart. Lettuce protects the walls of the arteries of the heart, which is important for heart health, and prevents diseases such as heart attacks and strokes. (Is lettuce good for the heart?)
- Lettuce is good against bone loss and hatching and it prevents bone resorption and incubation in muscles due to being rich in vitamin K.
- Lettuce is good for blood pressure. Because greens such as lettuce, spinach, cabbage, chard contain high levels of fiber and minerals, consuming them regularly reduces the risk of vascular occlusion and helps reduce blood pressure . (Is lettuce good for blood pressure?)
- Lettuce can help prevent some types of cancer. According to the researches, it is stated that lettuce juice prevents the growth of leukemia cells and breast cancer cells. Therefore, it is emphasized that lettuce has cancer preventing potential. (Does lettuce prevent cancer?)
- Lettuce makes milk. (Does lettuce make milk?)
- Lettuce, which is a strong source of fiber and antioxidants, has many benefits for hair and skin diseases.
Cons of Eating Lettuce
Some side effects of lettuce are:
- Lettuce is not good for diarrhea that is why lettuce should not be consumed by people who are diarrhea. (Is Lettuce good for diarrhea?)
- There is no data whether lettuce makes kidney stones.
- Some lettuce varieties can cause an allergic reaction in the body.
- Lettuce can cause problems like shortness of breath when consumed in excessive amounts.
- Wild lettuce species can cause irritation when they come into contact with the skin.
FAQS:
Does lettuce have calcium?
Lettuce contains a small amount of calcium.
Does lettuce give you energy?
Its low calorie content means that it has a limited natural energy-boosting effect.
What are the benefits of Vitamin A in romaine lettuce?
Romaine lettuce is a great source of Vitamin A, largely provided by beta carotene. This vitamin supports eye health, immune function, and skin integrity. Including romaine lettuce in your diet helps maintain good vision and overall cellular health while adding a light, refreshing crunch to salads.
How does romaine lettuce contribute to my Vitamin C intake?
Although romaine lettuce is not as high in Vitamin C as some fruits, it still contributes a valuable amount. Vitamin C acts as an antioxidant, bolstering the immune system, promoting healthy skin through collagen formation, and helping to protect your cells from oxidative stress. Regular consumption of romaine adds to your daily Vitamin C requirements while keeping calorie intake low.
Why is Vitamin K important in romaine lettuce?
Romaine lettuce contains a significant amount of Vitamin K, which is crucial for maintaining bone health and proper blood clotting. This vitamin assists in calcium regulation and works synergistically with Vitamin D to ensure strong bones and efficient vascular function. Incorporating romaine lettuce into your meals is a delicious way to support these essential bodily processes.
What vitamins are present in romaine lettuce?
Romaine lettuce is a nutrient-dense leafy green that provides an array of vitamins, including Vitamin A, Vitamin C, and Vitamin K. Additionally, it contains folate along with small amounts of B vitamins, making it a well-rounded addition to a healthy diet. Its comprehensive vitamin profile contributes to enhanced metabolic function, immunity, and overall vitality.
Where can I find Wild Lettuce vitamin supplements at Vitamin Shoppe?
Wild lettuce-based supplements are available at various health stores, including Vitamin Shoppe. These supplements are formulated to harness the potential benefits of wild lettuce, which traditionally include mild sedative properties and natural pain management components. For the most current offerings, check Vitamin Shoppe’s website or visit a local store to see if the supplement meets your specific wellness needs.
What makes leafy salad greens like romaine lettuce so healthy?
Leafy salad greens, such as romaine lettuce, are celebrated for being low in calories yet rich in nutrients. They supply your body with essential vitamins (A, C, K), folate, and antioxidants while providing dietary fiber to support digestion. Their high water content also aids in hydration. This combination of nutrients makes them ideal for a balanced diet and a healthy lifestyle.
How do the vitamins in iceberg lettuce compare to those in romaine lettuce?
While iceberg lettuce offers a crisp texture and high water content, it is less nutrient-dense compared to romaine lettuce. Iceberg contains lower levels of Vitamins A, C, and K, meaning it may not deliver as many antioxidants or immune-supportive benefits. For a more nutrient-packed salad, romaine lettuce is often preferred due to its richer vitamin and mineral content.
What role does folate in romaine lettuce play in a balanced diet?
Folate, a B-vitamin found in romaine lettuce, plays a key role in cell division and DNA synthesis, which is especially important during periods of rapid growth such as pregnancy. Adequate folate intake is also linked to reduced risks of heart disease and certain cancers. Including romaine lettuce in your diet provides a natural way to boost your folate levels, supporting overall health and metabolic efficiency.
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