Overview of Lettuce

Lettuce is the leafy vegetable which is grown in the cold climate or moderate climatic conditions. It comes from the daisy family “Asteraceae” and scientifically it is known as “Lactuca Sativa”. A fully grown plant can grow up to 8 inches to 14 inches in height. It was first cultivated in Egypt for its oil and seeds however, in late 20’s its leaves got the recognition for consumption purpose but it has very less shelf life and can be stored only in a refrigerated container. Lettuce can be grown very easily and does not require any specific care except the temperature. It can be harvested just before it gets matured so that it should be tender and fresh. Lettuce is used in salad dressing, burgers, wraps, sandwiches, soups, and other culinary recipes. You can consume it raw after washing it thoroughly in the running water. Lettuce is commonly classified into different varieties such as Celtuca, Leaf Lettuce, Butterhead Lettuce, Iceberg Lettuce, Romaine Lettuce, and Stem Lettuce. Mostly Lettuce is available in bright green color and purple color. Lettuce contains the 95% of the water of its total content and has numerous health benefits.

Nutritional facts of Lettuce

Lettuce contains the high composition of Vitamins and Minerals to fulfill the daily nutrition requirement of the individual. We have specified the best reported nutritional facts per 100 gram underneath:

Ingredients Quantity
Calories 14
Total Fat 0.14 gram
Cholesterol 0 mg
Sodium 10 mg
Potassium 141 mg
Total Carbohydrate 2.97 gram
Protein 0.9 gram
Vitamin A 10%
Vitamin C 5%
Iron 2%

**Above mentioned nutritional facts if for the reference and cannot be considered as professional advice.

Benefits of Lettuce

Lettuce has numerous health benefits and we have specified the best-reported benefits underneath:

  • Weight Loss – You can add lettuce in your weight loss diet regime as its low in calories, however, it is loaded with water and fiber to alleviate the energy level and provide nutritional values for extra energy naturally
  • Anti-Inflammatory – Lettuce is loaded with anti-inflammatory agents such as lipoxygenase and carrageenan which helps in reducing inflammation naturally. Even it helps in reducing the agony of arthritis as it is a rich source of Vitamin K and Omega-3
  • Heart Health – It provides a good quantity of folate which helps in cleansing the blood vessels and prevent clotting for the blockage. It can oxidize the cholesterol level and strengthen the arteries for good heart health
  • Fight Cancer – As lettuce is low in starch which reduces the risk of stomach cancer as reported in the recent studies held in Japan. Several other natural sources help in preventing cancer such as kale, green leafy vegetables, and fresh fruits
  • Diabetes Risk – It is low in the glycemic index so it does not alleviate the blood sugar level. It can be used to control diabetes and provide nutritional value for loaded energy level
  • Eyes – It can prevent eye-related ailments as lettuce is loaded with Omega-3 and Vitamin A to strengthen the eye muscles and vision. Antioxidant Zeaxanthin that boosts the eye vision and retina health is present as a natural content
  • Digestive System – The fiber present in lettuce helps in the secretion and absorption of food at a much higher rate to improve the digestion level in the body. You can prevent the bloating and acid reflux by consuming a moderate portion of it regularly

Side effects of Lettuce

Lettuce is safe and well tolerated by the individuals however, some studies suggest allergic conditions as reported by the individuals and we have specified some of the common side effects underneath:

The pregnant and lactating woman can consume a moderate portion of lettuce as advised by a professional or specialist. It is safe for children and individual suffering through a medical ailment.

Recipes to use Lettuce

Lettuce can be used for the various edible purposes and medicinal use. We have specified the common use of Lettuce underneath

1Salad Recipes


  • 1/4 cup Caesar salad dressing
  • 2 tbsp Parmesan cheese
  • 1/2 head of Lettuce
  • 2/3 cup of Croutons<

How to make it:

  • Wash Lettuce in running water
  • Grate the parmesan cheese
  • Toss the lettuce, cheese and croutons
  • Sprinkle Italian herbs
  • Serve in a glass bowl

2. Soup Recipe


  • 1 cup chopped onions, scallions, and shallots
  • 1 garlic clove chopped
  • 3 tbsp unsalted butter
  • 3/4 tsp ground coriander
  • 3/4 tsp salt
  • 1/4 black pepper
  • 3/4 cup diced peeled potato
  • 8 cups of washed lettuce
  • 3 cups water

How to make it:

  • Cook onion, garlic in butter on medium flame
  • Add coriander, salt, pepper, and cook stirring 1 minute
  • Add potato, lettuce, and water bring to boil
  • Keep it on low flame for 10 minutes
  • Puree the picture in a blender
  • Serve the coup in a bowl

3. Wrap Recipe


  • 1/2 Cucumber
  • 1/4 red bell pepper
  • 1/4 ripe avocado
  • 2 cups of shrimps
  • 2 tbsp of chipotle sauce
  • 1/2 cup yogurt

How to make it:

  • Combine shrimp, cucumber, and bell pepper in a medium bowl
  • Combine yogurt, chipotle sauce, and salt in separate bowl. Stir it to make a puree
  • Add shrimps and mixture in yogurt puree
  • Add the mixture in avocado and bake on medium flame
  • Arrange lettuce leaves on a platter, then keep cooked avocado on it
  • Sprinkle herbs and serve

4. Burger Recipe


  • 1 large head lettuce
  • 4 slices bacon
  • 1 tomato
  • 1 red onion, sliced
  • 1 medium potato
  • 4 slices of cheddar
  • 2 whole wheat burger bun
  • 1 tomato, sliced
  • Ranch dressing
  • Sweet onion dressing

How to make it:

  • Slice 8 large rounds from the edges to create a bun shape lettuce
  • Cook bacon on a medium flame
  • Add onion, potato and cook until potato is cooked
  • Make round patties with the mixture
  • Add lettuce on the sliced burger bun
  • Add tomato slice on one side, keep the baked patty
  • Add onion slice on another side of the burger
  • Pour sweet onion and ranch dressing on the patty
  • Bake the burger in an oven on 150* for 5 minutes
  • Serve with coleslaw salad

To buy click on the link mentioned below:
Go Green Lettuce Mixed Leaves-80 Seeds
Disclaimer: Nothing in this article is to be construed as medical advice, nor it is intended to replace the recommendations of a medical professional. For specific questions, please consult a specialist for the advice.

Rate this post

Leave a Reply

Your email address will not be published. Required fields are marked *