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Home Remedies and Health Benefits of Lettuce

Gardening Guide: Leafy Lettuce

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Home Remedies and Health Benefits of Lettuce

Discover the home remedies and health benefits of lettuce—and learn about how key nutrients in lettuce can help prevent some diseases. Plus, learn all about other benefits and uses for lettuce.

By Norann Oleson

Healthy lettuce in a bowl

Healthy lettuce in a bowl

Lettuce makes great salad, and it’s also a salad of nutrients! Rich in antioxidants and plant compounds, lettuce can protect your heart, increase good (HDL) cholesterol, lower your blood pressure, protect against cancer, and help control blood sugar. The vitamin C in lettuce helps boost your immune system and helps neutralize free radicals in your body. And your body can’t store vitamin C, so you need to be sure to get your daily requirement.

Here are some of the other ways lettuce contributes to good health.

Heart health

Heart disease is the most common form of death worldwide. Consumption of fruits high in vitamin C, like lettuce, has been linked to reduced heart disease.

The high potassium content in some lettuce varieties, such as Romaine, butterhead, and leaf lettuce, also contribute to heart health.

The flavonoids in lettuce may help reduce women’s risk of ischemic stroke.

The fiber in lettuce can help decrease blood cholesterol levels, and the essential oils in lettuce (in the peel) can help fight LDL (bad) cholesterol.

Anemia Prevention

Anemia is iron deficiency. It’s most common in pre-menopausal women. The darker lettuces have higher iron content.

Cancer prevention

Antioxidants found in lettuce may help trap free radicals in the body, preventing the onset of some cancers.

Weight loss

Several studies have shown that people who eat a salad before a meal tend to consume fewer calories overall, making lettuce a good choice to start a meal—just go easy on the salad dressing. Lettuce can also work as a stand-in for bread when you’re making your favorite sandwich. Think of making a roll-up instead of a regular sandwich, and substitute Romaine leaves for the bread. That’s an instant savings up to 200 calories!

Eye health

Vitamin A is essential in protecting eye health, as is beta-carotene. Lettuce contains both these essential compounds.

Better sleep

Some compounds in lettuce have been shown to help people get a better night’s sleep. The white fluid you see in lettuce when you cut or break lettuce leaves is called lactucarium. This compound has relaxing and sleep-inducing properties.

Pregnancy health

Folate is essential for the healthy development of babies in order to prevent neural tube defects, such as spina bifida. Prenatal vitamins include folate (also called vitamin B9), but lettuce is a great natural source of this essential vitamin.

Skin health

The vitamin C in lettuce may contribute to healthier skin—reducing the development of wrinkles and contributing to more hydrated skin and fewer blemishes.

Lettuce hazards

Some commercially-grown lettuce has had chronic contamination problems in recent years, especially Romaine lettuce. Breakouts of Salmonella and E. coli have prompted nationwide recalls. The FDA says they can trace a lot of those issues back to the plants being watered with contaminated water.

Another health concern about lettuce—especially Romaine—is how the plant absorbs heavy metals from the soil, including lead, cadmium, chromium, and mercury. The best way to ensure contamination-free Romaine is to grow your own in soil that’s been tested for contaminants.

Did you know that lettuce was so healthful? Please tell us how you use lettuce.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Growing Zones for Lettuce
  • Types of Lettuce
  • Growing Lettuce from Seeds, Seedlings, or Cuttings
  • Sun and Soil Requirements for Growing Lettuce
  • Planting Lettuce in the Ground
  • Growing Lettuce in Containers
  • Watering, Weeding and Fertilizing your Lettuce Plants
  • Harvesting your Lettuce
  • Dealing with Lettuce Pests
  • Dealing with Lettuce Diseases
  • Essential Tools and Equipment for Growing and Enjoying Lettuce
  • How to Keep Lettuce Tip Burn Away from Your Garden
  • Different Types of Lettuce by Flavor
  • 10 Benefits of Growing Lettuce in Pots
  • Plant Profiles

  • Red Salad Bowl Lettuce (Leaf)
  • Slobolt Lettuce (Leaf)
  • Ice Queen Lettuce (Crisphead/Iceberg)
  • Red Iceberg Lettuce (Crisphead/Iceberg)
  • Vivian Lettuce (Romaine/Cos)
  • Cimmaron Lettuce (Romaine/Cos)
  • Buttercrunch Lettuce (Butterhead)
  • Black Seeded Simpson Lettuce (Butterhead)
  • Recipes

  • Buttercrunch Bliss Lettuce Soup
  • Grilled Garden Romaine
  • 3 Lettuce Cup Recipes
  • BLT Boat
  • Garlic Garden Lettuce Stir Fry
  • Additional Articles

  • Nutrition Facts about Lettuce
  • Home Remedies and Health Benefits of Lettuce
  • Resources about Lettuce
  • Lettuce Glossary
  • Related Articles

  • How Does Lettuce Get E. coli and How to Prevent it in a Home Garden
  • 5 of the Best Plants for Aeroponic Vegetable Gardens
  • How to Store Leafy Greens and Other Produce Without Plastic
  • How to Stop Lettuce Downy Mildew for Good
  • 17 Quick Growing Vegetables For Restless Gardeners
  • Easy Container Gardening for Beginners: How to Grow Your Own Salads
  • Hydroponic vs. Garden Lettuce Growing Showdown
  • Lettuce Beat the Heat: Your Guide to Planting Heat-Tolerant Lettuce
  • 10 Ways to Protect Lettuce from Frost

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