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Lettuce leaves pack a punch of these awesome health benefits

Read all about the health benefits of lettuce leaves, and trust us, you would not want to miss out on their crunch afterwards!
lettuce leaves
Lettuce comes in different shades. Image courtesy: Shutterstock
Greata Sherene Robinson Published: 27 Feb 2022, 17:48 pm IST
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Your green salad is incomplete without the crunch of these leaves, and they add a punch to your wraps, burgers, sandwiches and rolls! They are quintessential when it comes to salads to wraps and also rolls. Besides their bright and lovely colour, there are many health benefits of lettuce leaves.

Lettuce was initially originated from Egypt and later went around throughout the world. There are different types of lettuce and also come in different colours,
starting from light green to green to deep red and purple. Also remember, the darker the lettuce, greater the nutrient content.

You can use lettuce leaves in salads or sandwiches. Image courtesy: Shutterstock

What are the health benefits of lettuce leaves?

1. Antioxidant

This popular salad plant is a great source of antioxidants. They protect the cells from free radical damage and boosts our immunity as well. They also have anti-cancer and anti-inflammatory properties by having antioxidants like lutein, zeaxanthin and also quercetin.

2. Fiber

It has a good amount of fiber which helps in preventing constipation. These are also very low when it comes to calories which helps with people who are planning on weight loss.

3. Calcium

Lettuce has certain amount of calcium which helps with
the bone health, helps muscles to contract and also
helps with blood clotting mechanism.

4. Potassium

One of the health benefits of lettuce leaves includes the fact that it is a rich source of potassium which generally helps with the cardiovascular health.

Also Read: These 6 leaves are edible and packed with many nutrients

minerals in lettuce leaves
Lettuce leaves have vitamins and minerals. Image courtesy: Shutterstock

5. Other vitamins and minerals

It is nutrient dense by offering a lot of vitamins and minerals on the plate. The vitamin A available in the form of beta carotene in lettuce leaves, helps with the eye vision. And vitamin C helps to fight against flu, cold and cough.

6. Water content

It has good water content and helps in replenishing thirst. And also does not contain any fat or cholesterol.

7. Iron

It’s a good source of folate which helps in pregnancy by preventing neural tube defects and also keep check with the homocysteine levels in our body.

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How can lettuce leaves be consumed?

* It is always advisable to have it fresh.

* Include the whole head of lettuce, fresh and
more nutritious.

* Do not consume in excess if you’re on blood thinning

Here’s a recipe snack to keep lettuce leaves on your plates!

Lettuce paneer cups/salad


Paneer: 50 g
Bell peppers: ½ bowl
Cabbage: ½ bowl
Cucumber: 1 tbsp
Tomato: 1 (chopped)
Onion: 1 (chopped)
Lettuce: 200 gm
Garlic: 1 tsp
Chilli powder

For dressing

Olive oil, green chillies, salt, pepper powder, sour cream and lemon juices.


* In a pan, pour some oil and add in some garlic, and stir fry. Add in some bell pepper and paneer as well. When it’s cooking add some pepper, chilli powder and salt. Keep it aside.

* Chop cabbage, cucumber, onions, tomato, and lettuce. And now add the stir fried ingredients and the chopped ingredients together.

* Now make the dressing mixture with all the ingredients and mix them well.

* Now mix everything.

* Take some lettuce in the shape of cups and add some mixture on it and serve.

This makes a healthy and tasty nutrient-dense salad or cups which can be given as a great snack.

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About the Author

Greata Sherene Robinson is executive nutritionist at Cloudnine Group of Hospitals in Chennai. She has experience in diabetes care management with carbohydrate counting, insulin carb ratio and meal management. She specialises in making in diet charts according to a disease or a health condition. ...Read More

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