Lettuce: Contraindications, Side Effects, Benefits, Properties And Easy Recipes

When you read the word lettuce, the first thing that will evoke in your mind, are images about a delicious salad with tomatoes, or perhaps, the diet to maintain your figure, the food that children detest or simply health, lettuce equals healthy life.

Indeed, lettuce is all that and more, that is why I am going to tell you about this vegetable, its great benefits, not only to lose weight but many others , you will also find out about its origin and the great variety of lettuces that They exist, I will give you some recipes so that you consume it in a different way than you are used to, and the best information: about its nutritional contribution to your body.

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What is lettuce?

This popular ingredient in salads is a vegetable known for its green leaves, although they can also be red and purple, rolled up or like an open flower, they are generally eaten raw, but you can also cook or roast them. Nowadays there are many types of lettuce but almost all of them provide the same nutrients and low calories, they have sedative properties, they favor you in diseases that I will mention later.

Its scientific name is rarely heard in the markets or places where you buy it is: Lactuca Sativa , when the lettuce sprouts, its leaves appear with yellowish flowers, which as it grows, squeeze each other, and a bud is formed, which It depends on the type of lettuce it opens, and the leaves can be rounded, elongated or compact, smooth or wavy.

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Where are you from?

Possibly it comes from India, although there are other opinions that place it in temperate regions such as North America and Eurasia, where the Lactuca Serriola species was found. Although its origin is not known with certainty, it is estimated that they have been cultivated for more than 2,500 years, by Romans, Greeks and Persians, who used to eat it before going to bed, to make their sleep the most pleasant.

By the 16th century, the bud-type varieties began to become known in Europe, German horticulturists made studies and two centuries later they obtained many types of this vegetable. Today they are grown in Asia, as the largest producer, followed by North America and Europe.

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Does it receive other names? Which are?

The other names by which lettuce is known are to differentiate its types, Romana, Mini-Roman, American, Hydroponic, Radiccio, Chicory, Batavia, Beluga, China, Butter, Escarole, Galician, Iceberg, Japanese, Oak Leaf, Marina, Canon , Red Chard, Lollo Rosso Lettuce, Tatsoi Lettuce.

Benefits and properties of lettuce

Este alimento debería ser indispensable en nuestra dieta diaria, tiene propiedades nutritivas y medicinales y el alto porcentaje de agua de que se compone disminuye la cantidad de calorías que posee, unas trece calorías por cada cien gramos, lo que la hace la más propicia para tu dieta de adelgazar, tiene minerales como el potasio que te ayuda a mantener el líquido adecuado en tu cuerpo, además tiene calcio y fósforo, lo que beneficia a tus huesos, es un buen calcificante que previene la osteoporosis.

Otra propiedad beneficiosa es que posee oligoelementos como el selenio, el cual es un antioxidante que te favorece en la prevención del cáncer de colon, próstata y de pulmón. También previene el envejecimiento prematuro, y por si fuera poco contiene aminoácidos que forman proteínas como la alanina, que favorece la construcción del tejido muscular y nervioso.

Te ayuda en el correcto funcionamiento de tu sistema inmunológico y sus vitaminas como la E y la C, te ayudan a embellecer tu piel, además contiene betacaroteno, que tu hígado transforma en vitamina A, estos beneficios no son todos, también la lechuga fortalece tus vías respiratorias, calma los nervios, disminuye los niveles del colesterol malo, regula los niveles del azúcar, alivia las flatulencias, es un excelente diurético, y por último la puedes usar para limpiar tu cutis elaborando mascarillas nocturnas.

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Ayuda a dormir

ts sedative principles will make you sleep like a baby, since it acts as a tranquilizer by lactucin, which will calm your nerves and control your palpitations, which will prevent insomnia. You can eat it in a light salad or you can boil the leaves and sweeten them for a glass before going to bed.

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Good for digestion

Due to its fiber content and the amount of water they contain, they will facilitate your digestion , eliminate heaviness and make you feel good at each meal. Eat it in salads daily and you will see how your stomach will feel relieved of intestinal inflammations and it will even help you if you have gastritis.

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Used to lose weight

It contains negative calories or burns fat, that is, those that your metabolism uses to burn them and are higher than those you eat, that is, approximately 40 calories per hundred grams are needed to metabolize 13 calories per hundred grams, which indicates that you are going to spend more energy in metabolizing it than in what you are consuming, the best to lose weight. Consume it between meals, in salads for example.

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Against gases

It is the most suitable for flatulence, although it can cause the opposite effect in people who suffer from colon diseases, it contains carminative properties that free the body of gases, and relieve the feeling of a full belly. Take a glass a day, prepare it by boiling its leaves

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For people with diabetes

Lettuce contains a diuretic property, it favors the expulsion of urine, which will be convenient if you have liver disease, also in cases of obesity, high blood pressure, and most importantly, if you are diabetic since with this property by elimination of fluids your blood sugar will drop.

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It is safe to eat during pregnancy

It is recommended to eat it in pregnancy mainly so that you avoid carbohydrates that will make you gain weight, you must eat healthy for you and your baby. The benefits for the fetus are due to the content of folic acid, they also have a remarkable effect on the secretion of the hormone progesterone.

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Types of lettuce

Through the years, many varieties of this plant have been obtained, with relatively equal benefits, they vary very little in the amount of nutrients and whatever it is, they always have a low percentage of calories and a high percentage of water.

Romanian

This is also called romanita or orejona, it grows with a stem that has robust and elongated leaves, it has a great tolerance to heat. Its flavor is a bit bitter and is the most sought after for this reason for Caesar-type salads, and in the celebration of the Jewish Passover, because it symbolizes the bitterness of the Jews when they were enslaved in ancient Egypt.

Roman bud

This is a variant romaine lettuce, it is known as Miniromana, it has similar characteristics to romaine but is smaller, with small tight, elongated leaves, a little more curly and a wide central rib; its flavor is milder.

American

This type of lettuce is also called Great Lakes, its bud is tight with rosette-type leaves, they unfold at the beginning but at the end it is compact, its edge is wavy or smooth. It is the most common and popular for daily consumption and is produced throughout the year.

Hydroponics

Hydroponic lettuces are nothing more than those that grow with their roots submerged in water, inside a greenhouse that protects them and are chemically fed by a farmer.

Radiccio

This is an Italian lettuce that has red leaves that are a bit bitter than other varieties , grown throughout the year, but it is winter, its bud is small and elongated, it is grown to be eaten raw or cooked, but the stem is discarded. as usual. In its cultivation, the bleaching technique is used to soften the bitter taste of the leaves.

Chicory

This variety of lettuce is very popular and has the scientific name Cichorium intybus , it comes from the Old World and is reproduced in the meadows and fields of Europe, it has also been introduced in several regions of America, Asia and Africa also in Oceania, its main advantage is that it is born in drained soils although they are not considered fertile.

Batavia

This lettuce from the semi-temperate regions has a voluminous heart and its leaves are loose, a little wavy around the edges, with a buttery and crunchy texture. Its color is light green or bright green, there are also red Batavia shoots at the tips.

Beluga

This type of lettuce is usually grown in hydroponic tanks, it is headlined and does not taste like anything, but it is preferred in regions of infertile soils where they do not occur naturally, its texture is crunchy which does not prevent it from being consumed by millions of people since it also it is very nutritious.

China

This variety grows with a thick stem that is used as a vegetable, it is known by the name of Chinese lettuce or celery lettuce. It contains more calories than other varieties, however they are an excellent alternative for the daily diet.

Curly

Curly lettuce has its name due to the shape of its leaves, green and curly with a bitter taste. It is a quite popular variety to make salads especially.

Of butter

Its other name is Bibb, or buttery lettuce, with a sweet taste and is light brown in color, with large, thick leaves that peel off easily .

Endive

Two types are derived from this, the curly and the French, its flavor is mildly spicy, and slightly bitter, its leaves are lighter as they are released, also its flavor is softer near the bud, it retains less liquid than the leaves. other varieties and prefer it for the diet to lose weight.

Galician

The Galician is characterized by being resistant to low temperatures, it occurs in loose, fertile and well-drained soils, they are rich in nitrogen and potassium due to the low luminosity of the places where they like to grow.

Iceberg

This lettuce is shaped like a cabbage, and is preferred for being crunchy, with a watery and mild flavor, used mainly in crunchy sandwiches and salads.

Japanese

Also known by the name of Mizuna, its flavor is slightly spicy, somewhat peppery; its leaves are thinner and sharper, green or red in color. It is used as a condiment or garnish, mixed with other types of lettuce, in Japan they use it to flavor soups, stew or stew.

Oak Leaf Lettuce

This is easy to recognize since it has colors that go from green to purple, in salads it provides a sweet flavor and a good, very colorful appearance , it is soft and crunchy at the same time.

Marine

Its scientific name is Ulva Lactuca, they are green algae or sea lettuces that are found in all the oceans of the world, it has long leaves that make them similar to common lettuce, it is edible and also used in cosmetic products due to its moisturizing properties.

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Lechuga Lollo Rosso

It is originally from Italy, its color is reddish with quite crinkled flakes, its texture is smooth, and its color makes it attractive where you serve it, also like some lettuces, it has a bitter taste.

Lettuce-Tatsoi

This variety comes from Asia and spreads throughout the West, it has small leaves and long stems, it is creamy with an intense flavor, it is highly sought after because it withstands the heat of cooking.

Red Chard

The lettuce known as Red-chard has a garnet colored stem and green leaves, it has a flavor similar to spinach shoots, its name is due to the fact that it has a red color on the nerves of the plant .

Canon

It is characterized by having small leaves, and its name is due to the fact that in ancient times it was consumed by clergymen, they are lettuces with a very mild flavor, something similar to dried fruits, it has an intense green color, and bright, the difference of other varieties is that lamb’s lettuce is kept for a short time, approximately two or three days in the refrigerator.

Endibia

This lettuce has a type of hard and white leaf with a sweet taste but with a bitter and juicy background, crisp and refreshing texture, the lettuce of this variety is actually the heart that is extracted from the plant, its shape is pointed and cylindrical, with tight white leaves and soft green at the tips.

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The benefits of lettuce varieties

The varieties of lettuce that there are as you could notice are more than you thought and I recommend that whatever you buy to preserve it you should keep it in a drawer in the fridge, although there are varieties that are more resistant than others, most of them last very little, approximately three days, if you put it in a bag leave it ajar so that the lettuce breathes, do not freeze it for the world because you will accelerate the decomposition process. Having said that, I will tell you about its benefits in general.

Contiene fitonutrientes, también vitaminas A, B1, B2, B3, C, E, y betacarotenos, poseen propiedades antioxidantes, además contiene vitamina K; te aporta oligoelementos como el selenio, contiene folatos, contiene Xantina y carotenos estos ayudan a proteger el organismo de contraer enfermedades oculares, y proveen un filtro natural contra los rayos ultra violeta en la retina.

Además los tipos de lechuga, sea cual sea, son ricos en minerales como: sodio, cobalto, azufre, aluminio, cobre, silicio, selenio, hierro, calcio, potasio y magnesio, importantes para el buen funcionamiento del cuerpo. Y el consumo de la lechuga y todas sus variantes aportarán muchos beneficios como:

Mejorar el aparato respiratorio, aliviar el olor de las axilas y los pies, combatir el insomnio, curar quemaduras, te aliviará el dolor premenstrual, además disminuye el colesterol, mejora la circulación, facilita las digestiones, y son diuréticas y recomendadas para diabéticos.

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Contraindicaciones y efectos secundarios de la lechuga

La lechuga proviene de una planta, la cual se conoce con el nombre de Lactuca sativa. No existe algún problema muy resaltante sobre el consumo de este vegetal, no obstante, podemos conseguir ciertas características que provocan algunos efectos secundarios que pueden afectar a la persona dependiendo de la circunstancia y el modo de consumo de la lechuga.

Sabemos que la lechuga se consume mayormente en ensaladas o como acompañante de otras comidas, así como en el relleno de un sándwich o una hamburguesa. De este modo podemos considerar que la lechuga se consume en grandes cantidades en todas partes del mundo.

Cuando alguien quiere adelgazar lo primero que piensa es en consumir lechuga, pues sí es un alimento bajo en calorías. Además, cuenta con otros valores nutricionales que pueden ser bastante beneficiosos al organismo, no obstante, pueden haber efectos adversos. Y es que como ocurre con cualquier otro alimento, si se consume de forma excesiva podríamos sufrir de efectos secundarios o síntomas desfavorables.

En sí, las hojas de lechuga no tienen componentes que la califiquen como un alimento completamente tóxico, de hecho esta es consumida en varios tratamientos como un remedio natural. Pero, si abusamos del consumo de la lechuga podremos conseguirnos con varios problemas.

La lechuga funciona como un diurético, nos ayuda a limpiar el organismo y tiene muy pocas calorías. Pero, cuando consumimos demasiada lechuga en muy poco tiempo, es decir, más de la porción recomendada para un día, podemos experimentar un decrecimiento en el nivel de potasio en el organismo.

Disminuir los niveles de potasio en el organismo puede provocar síntomas muy marcados y molestos, así como una sensación de cansancio y fatiga sin razón aparente. Asimismo, la falta de potasio en el cuerpo también puede causar debilitamiento en los músculos y en casos más graves se puede desarrollar un dolor estomacal, náuseas y también vómitos.

Entre las propiedades de la lechuga conseguimos que esta funciona como un sedante, por ello no se tiene que consumir en cantidades excesivas, especialmente en personas que tienen que desempeñar actividades que requieren un gran esfuerzo físico y mental, ya que el alimento los haría sentirse como si estuviesen anestesiados y no rendirían en sus actividades.

Curiosamente en el caso de las mujeres embarazadas y en periodo de lactancia, el consumo de lechuga no produce algún efecto nocivo o fuera de lo común, por lo que no hay ninguna contraindicación en estos casos particulares.

Las personas que precisamente sí deben evitar con mayor razón el consumo de lechuga de forma excesiva son las siguientes:

• Personas que requieren mantenerse activas de forma física y mental.La lechuga debido a una sustancia llamada lactuarium, tiene propiedades sedantes. Por ello no es recomendable el consumo de este vegetal de forma excesiva en deportistas o personas que requieran de un desempeño físico bastante puntual, ni para quienes necesitan estar mentalmente activos.
• Personas que presentan problemas renales.No es recomendable que las personas que tienen insuficiencias renales ingieran este vegetal sin cuidado alguno, ya que es una planta diurética. De igual forma, aquellos que estén llevando un tratamiento diurético no deben añadirle a su dieta un alto consumo de lechuga.

Los efectos negativos que se pueden percibir en la lechuga, los cuales ya mencionamos, radican precisamente en el tronco del vegetal, ya que en esta zona de la hoja se encuentra la mayor concentración de la sustancia que hace que la planta funcione como sedante y diurético.

Además, cabe destacar que la lechuga puede influir en la velocidad del metabolismo, haciendo así que este disminuya su velocidad, esto implica que procesaremos los alimentos de una manera más lenta y podremos sufrir de retención de líquidos y aumento de peso sin una justificación aparente.

Los efectos que provoca la sustancia que tiene la lechuga pueden verse potenciados cuando se cocina este vegetal, por lo tanto todo lo que ya hemos mencionado se verá aumentado en caso de que ingieras la lechuga cocida.

Por último, la lechuga también puede provocar gases, lo cual nos puede ocasionar hinchazón abdominal y dolores en la zona. Por lo tanto, aunque parezca un alimento sumamente ligero, inofensivo y nutritivo, hay que tomar en cuenta que si lo consumimos en exceso podremos conseguir efectos secundarios en nuestro organismo.

Ciertamente, cualquier alimento consumido sin ningún cuidado puede provocar daños en el organismo, ya que tendremos una sobrecarga de un mismo compuesto lo cual es contraproducente con casi cualquier cosa y en cualquier circunstancia.

Por lo tanto, si deseas aprovechar de las propiedades de este vegetal o quieres llevar un balance en tu dieta, pero sin exceder la cantidad de lechuga, puedes conseguir otros vegetales similares que son igual de nutritivos, ligeros y hasta con mejores propiedades beneficiosas. De este modo no abusarás de un alimento, sino que tendrás variedad para llevar un consumo equilibrado.

La lechuga ¿es fruta o verdura?La lechuga es una verdura, se le llama hortaliza porque son verduras verdes de las cuales se come generalmente es la hoja.

To confirm that they are vegetables, you should know that they are classified by:

• Seeds such as peas,
• the root : carrots,
• the tuber: potato and yam,
• the stem: Chinese and asparagus,
• the bulb : garlic and fennel,
• and the leaf is where the lettuce comes in.

So you can check that lettuce is a vegetable.

How is lettuce grown?

It is planted in early spring or late summer, it needs a cool climate otherwise, that is, in high temperatures its growth will be impeded , its leaves will be bitter, and the phenomenon where the stem grows more than the leaves , called “eared”.

You must delimit an area for about twenty lettuces to avoid spiky, it is preferable to sow them every 15 days in a staggered manner. This will serve to always have a lettuce at your disposal.

Fertilize the soil and prepare it well, then make rows of lettuces a foot apart and two between rows. The seed does not withstand a long time so it is advisable to obtain new seeds each spring. Lettuces need at least two weekly irrigations. To improve its tone and flavor, do the bleaching; It is done by tying the lettuces 4 or 5 days before pulling them out and in 20 to 90 days their cultivation will be ready .

Gastronomic use and recipes

Gracias a sus variedades, la lechuga es una hortaliza que cada vez abarca más dominio en la gastronomía, sea como ingrediente principal o como complemento, o tal vez sencillamente para decorar tú receta favorita. En combinaciones amargas y dulces, y principalmente en ensaladas.

Debes tener precaución porque ellas son de la tierra y pueden tener microorganismos no deseados, por lo que te recomiendo lavarlas con cuidado, quitarles la tierra, separar las hojas, y desecha las que están marchitas, también corta los trozos estropeados, ponlas a remojar con vinagre y luego pásala por agua limpia pero no excedas el tiempo en remojo con vinagre para que no pierdas los nutrientes, escúrrelas y las tendrás listas para cualquier receta.

Lechugas al horno gratinadas

INGREDIENTES

• 6 lechugas pequeñas,
• 12 lonchas de beicon,
• 1 cebolla,
• 2 eggs,
• oil,
• shall,
• Butter
• 100 grams of grated cheese

PREPARATION

Once we did the procedure that was described at the beginning of washing the lettuce leaves in vinegar, we blanch them in boiling water for about ten minutes, then let them drain.

On the other hand, you are going to butter a mold, and place the lettuces each one wrapped in two slices of bacon; Sauté the chopped onion and sprinkle it on top, then proceed to cover with the beaten eggs with salt and the grated cheese, all mixed, put in the oven previously heated to two hundred degrees and let it roast for 15 minutes until you see it gratin.

Lettuce fritters

INGREDIENTS

• 50 g of butter,
• 100 g of plain flour,
• 125 ml of water,
• 2 eggs,
• 1 teaspoon of sugar,
• 2 green iceberg lettuce leaves,
• 500 ml sunflower oil for frying,
• 1 teaspoon salt,
• 1 clove garlic.

PREPARATION

Then you chop the julienne lettuce leaves well, in a deep pot you grate the garlic, add oils and sauté, add the butter and water, and add the salt and sugar when it is boiling, likewise add the minced lettuce , stirring with a wooden spoon preferably.

You are going to add the flour later, without stopping to stir, when the flour is cooking and detaches from the pot, you will have obtained a uniform dough, let it cool for ten minutes.

In a cup you add the egg to beat it very well, add another egg and continue beating, when it is white to the point of snow add the reserved mace, put them together and make balls with the help of a pastry bag if you prefer.

Heat the oil well and sauté the balls, when they are golden, take them out, let them drain and serve them.

Baked lettuce omelette

INGREDIENTS

• 3 eggs,
• 1 soft leaf lettuce,
• Self-rising flour,
• Oil,
• Salt,
• pepper to taste

PREPARATION

Take the eggs and pour them one by one into a large, comfortable mug to whisk them by hand

Chop the lettuce into pieces that you like the most, and add it to the eggs along with the salt and pepper.

Add the flour little by little until the mixture thickens, then pour it into a small mold and preheat the oven to 180 ° C, insert the mold and let it cook for five to ten minutes.

Nutritional information

Glycemic index

Lettuce has a low glycemic index, it is just 15 .

Calories it contains

Most types of lettuce contain more water, and are low in calories, about 13 calories per 100 grams.

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