Lettuce, scientifically known as Lactuca sativa, is a plant that provides health benefits, but also has important contraindications and side effects. Meet them here:
Lettuce belongs to the Asteraceae family, which contains 483 genera and 4,890 accepted species. The official name Asteraceae is derived from the Greek word aster, meaning ‘star’, in reference to the star-shaped heads of the flowers in this family.
It is a herbaceous leafy plant that has many different varieties. These vary in size, but on average they will grow to 12 – 40 inches (30 – 100 cm) tall. It is a low-growing plant that has a short stem, from which sprouts a dense collection of large leaves that become smaller and smaller from the outside in. The leaves are generally green but some varieties are red, and they can be smooth or curled.
Although it was the Egyptians who originally introduced the lettuce as food, they also had other uses for the plant. The seeds were ground to produce oil, which was one of the components used in mummification. They also believed that the consumption of lettuce would help the male fertility. In other ancient cultures, lettuce was used as a sedative narcotic, smoked in a similar way to opium.
Economic data The largest exporter of lettuce is China, which in 2007 grossed over $4 billion dollars. In the same year, Spain, the largest producer in Europe, raised $370 million dollars. More than 4,338,000 metric tons of lettuce were produced in 2006. 61% of this was iceberg lettuce, 18% was Romaine, and 21% was ‘Looseleaf’, which was the highest in monetary value, perhaps because it consists of green and red leaves, which It is believed that they have a greater amount of vitamins and minerals.
popular beliefs Lettuce is believed to bring good luck in Chinese culture, so it is served on special occasions, including Chinese New Year and birthdays. In Judaism, lettuce symbolizes the enslavement of people in Egypt in the Tanakh.
This is because the stem of the plant is often bitter, reflecting the resentment instilled in slaves after cruel forced labor.
Other uses Lettuce is used in some cosmetic products, such as masks and creams, since the nutrients in the herb are beneficial for the skin.
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Health benefits of lettuce
Lettuce is known to contain a wide variety of vitamins and minerals, the consumption of which is necessary to maintain a well-functioning body. It is also low in calories, making it a healthy food option, especially for people who are overweight or diabeticyes. Some of the main benefits of lettuce are:
relieve constipation. Lettuce contains a considerable amount of fiber, which makes it a laxative gentle. Its high water content (around 95%) also aids in the digestion of food, as it helps it move through the intestines.
Support the nervous system. The B vitamins are among the main nutrients found in lettuce, particularly B1 (thiamine), B2 (riboflavin) and B6 (pyridoxine), all of which are necessary for the proper functioning of the nervous system.
treat insomnia The fluid inside the lettuce stem is called lactucarium. This substance contains a mild sedative that can help induce sleep.
Prevent oxidative damage. Studies have shown that both red and green lettuce contain antioxidants, which the body uses to combat the effects of a poor diet, smoking and exposure to pollution.
In some folk medicine traditions, lettuce is also used as a treatment for asthma, as well as to relieve cough and bronchitis. A concentrated liquor is made by boiling the seeds, and then a dose of around 10 ml is taken. Although there is no scientific evidence to show that this is an effective cure, the herb’s sedative properties can soothe the throat, leading to calmness and thus steadiness of breathing.
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How does it work
The phenolic compounds in lettuce are full of antioxidants, which are powerful free radical scavengers and not only help regulate levels of cholesterolbut they can also prevent the development of degenerative diseases.
Among the main phenols in lettuce are those derived from caffeic acid, which inhibit or slow down oxidative reactions and can make up 90% of the herb, depending on the variety.
Flavonoid compounds, such as quercetin and luteolin derivatives, are also an important part of lettuce’s composition. These phytonutrients also have antioxidant activities, which help treat and prevent coronary heart disease, as well as immune disorders.
Sesquiterpenoids are important components of essential oils in plants. The substance contained in the stem and leaves of lettuce, lactucarium, belongs to this group of phytochemicals and is a sedative and analgesic. The slightly relaxing properties of lactucarium are highly valued, as they contribute to reducing the depression and treat insomnia.
Sedative properties can be found in the lemon balm and passion flower, while senna and tamarind provide strong laxative effects.
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Contraindications and side effects of lettuce
Excessive consumption of lettuce can cause an advanced laxative effect and could lead to dehydration. Care should be taken to enjoy lettuce as part of a balanced diet.
While regular consumption of lettuce as food is considered safe, women who are pregnant or lactating should consult a health professional before taking concentrated supplements.
The main health risk associated with lettuce is the possibility of contamination when it is produced. The use of pesticides on vegetation is unavoidable, some of which may be harmful to the human body. To avoid any problems, the leaves should be thoroughly washed and disinfected before eating.
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