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Lettuce Health Benefits and Sample Recipe

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Lettuce is one of the vegetables people commonly eat. Regarded as an annual plant from the Asteraceae or daisy family, it is usually found in dishes like salad and hamburgers. The following are the health benefits of lettuce, along with a sample recipe.

Health Benefits


One health benefit of lettuce is fiber. As a vegetable, lettuce contains the substance, which acts as sweep and helps the body get rid of unwanted agents like toxins and free radicals, which contribute to the development of diseases like heart disorders and cancer. Fiber also increases roughage and bulk in stools, allowing smoother passage of stools in the digestive tract; this prevents conditions like constipation, diverticulitis, and hemorrhoids. Moreover, fiber in the diet helps reduce low-density lipoproteins or bad cholesterol levels in the bloodstream; this prevents cardiovascular disorders like hypertension, coronary artery disease, and stroke.


One reason to eat lettuce is its power to control or prevent diabetes. According to Care 2, lettuce has low glycemic index; its average glycemic index is 15, which is considered zero because it has few calories. Hence, people with diabetes may not worry about having an increase blood glucose reading after eating lettuce.

Skin Health

Lettuce also improves the appearance of the skin. According to Style Craze, lettuce is also rich in vitamin A, which provides more than a hundred of a person’s daily recommended value. The vitamin is known to promote vision, but it also improves skin and mucus membrane integrity. Hence, adding lettuce to one’s diet not only enhances a person’s vision, but also the health of the skin.

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Nervous Health

Another health benefit of lettuce is brain health. According to Organic Facts, lettuce also help protect nerve cells or brain cells, enabling hem to carry out functions like thinking, learning,  and memory, among others. As per the publication, some cases revealed that death of nerve cells may lead to neurologic disorders like Alzheimer’s disease. Also, studies have shown that lettuce can be used as neuro-protection and remedy for neurodegeneratuve disordes, since it has a pivotal role when it comes to glucose or serum deprivation (GSD). to add, lettuce is also used as a sleep inducer in Unani medicine. As per the publication, trials revealed that lettuce extract led to the isolation of a depressant chemical, which also showed some sedative effects. Studies involving lettuce extracts also revealed that experimental animals that received the extract demonstrated reduced heart rate and ventricular contractions. As per the publication, lettuce blocks the excitatory signal processes of the muscle and nerve tissues.

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Sample Recipe

One recipe that uses lettuce is Amy’s Barbecue Chicken Salad. According to All Recipes, the ingredients include red leaf lettuce, green leaf lettuce, fresh tomato, cilantro, whole kernel corn, black beans, French fried onions, Ranch dressing, barbecue sauce, and skinless boneless chicken breast halves.

To prepare, as per the publication, the grill is preheated to high heat and is lightly oiled. Next, the chicken is placed on the grill and is cooked for six minutes per side or until the juices run clear. Then, it is removed from heat, cooled, and sliced. Once done, the green leaf, red leaf lettuce, tomato, corn, cilantro, and beans are mixed in a large bowl and topped with French fried onions and grilled chicken slices. Finally, the Ranch dressing and the barbecue sauce are mixed in a small bowl, served on the side as a dripping sauce, and tossed with the salad to coat.

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