Why red leaf salad is beneficial
Lactuca sativa or red-leaf salad has a low carbohydrate and fat content and high water content. [1] This type of lettuce is rich in minerals and vitamins, including vitamin A, C and E, iron, potassium, calcium and phosphorus. It also provides selenium, which has healing properties for the prevention of colorectal, prostate and lung cancer. This trace element is essential for hormonal balance in women and should be provided daily by nutrition.
Health benefits of red-leafed salad
Red-leaf lettuce is rich in nutrients, which means it has a high content of various essential vitamins and minerals. The added benefit is that it is very low in calories, which makes it a great food for a detoxifying regime or weight loss regime. [ref. 1]
Three cups (85 grams) of leaves provides the following nutrients:
- Calories: 11 kcal
- Protein: 1 g
- Fat: 0.2 g
- Fiber: 1 g
- Vitamin K: 149% of daily value (DV)
- Vitamin A: 127% of DV
- Magnesium: 3% of DV
- Manganese: 9% of DV
- Folic acid: 8% of DV
- Iron: 6% of DV
- Vitamin C: 5% of DV
- Potassium: 5% of DV
- Vitamin B6: 4% of DV
- Thiamine: 4% of DV
- Riboflavin: 4% of DV
Maintaining adequate hydration is important for overall health and is especially necessary in the summer season. Although drinking water plays an important role in keeping your body hydrated, consuming water-rich foods such as red leaf lettuce, cucumbers and other vegetables can also help a lot.
Red leaf lettuce is 96% water, making it an incredibly moisturizing food, so be sure to eat it in combination with tomato, cucumber, avocado, radishes and other fresh foods.
Red leaf salad can also contribute to health with a number of antioxidants that protect the body from damage caused by free radicals. Having too many free radicals in your body can increase the likelihood of certain diseases and undermine protective mechanisms. Red leaf lettuce is especially rich in the antioxidant beta carotene - a carothenoid pigment that your body converts to vitamin A. [ref. 2] This vitamin is also essential for the normal development and functioning of many vital organs, including the heart, kidneys and lungs.
In general, red-leaf lettuce provides anthocyanins, a group of flavonoid antioxidants with benefits for immunity and metabolism. [ref. 3]
Red leaf salad is an excellent source of vitamin K, providing 149% of the recommended daily values in 3 cups (85 grams) of chopped leaves.
Vitamin K is crucial for normal blood clotting. In addition, this vitamin is important for bone growth and development. Adequate intake can protect against osteoporosis and fractures later in life.
Many people around the world have high blood pressure, which causes the heart to work harder and can increase the risk of heart disease or stroke. Recent studies have shown that a diet rich in potassium can help lower blood pressure. [Ref. 4]
Potassium, which is found in sufficient quantities in red-leafed lettuce, lowers blood pressure, reducing the effects of thria and helping to widen blood vessels. [Ref. 5]