Health benefit – the humble lettuce !

Health benefit – the humble lettuce !

  • Lettuce leaves are one of the very low calorie green-vegetables. 100 g fresh greens provide just 15 calories. Nonetheless, they are the store house of many phyto-nutrients that have health promoting and disease prevention properties.

  • Vitamins in lettuce are plentiful. Fresh leaves are an excellent source of several Vitamin A and beta carotenes. Just 100 g of fresh, raw-lettuce provides 247% of daily vitamin A, and 4443 µg of beta-carotene(Carotenes convert to vitamin A in the body; 2 µg of carotene is considered equivalent to 1 IU of vitamin A). These compounds have antioxidant properties. Vitamin A is required for maintaining healthy mucus membranes and skin, and is also essential for vision. Consumption of natural fruits and vegetables rich in flavonoids helps to protect the body from lung and oral cavity cancers.

  • It is a rich source of vitamin K. Vitamin K has a potential role in the bone metabolism where it thought to increase bone mass by promoting osteotrophic activity in the bone cells. It also has established role in Alzheimer’s diseasepatients by limiting neuronal damage in the brain.

  • Fresh leaves contain good amounts folates andvitamin C. Folates require for DNA synthesis and therefore, vital in prevention of the neural tube defects in-utero fetus during pregnancy. Vitamin C is a powerful natural antioxidant; regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

  • Zea-xanthin(1730 µg per 100 g), an important dietary carotenoid in lettuce, is selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and filter UV rays falling on the retina. Diet rich in xanthin and carotenes is thought to offer some protection against age-related macular disease (ARMD) in the elderly.

  • It also contains good amounts of minerals like iron, calcium, magnesium, and potassium, which are very essential for body metabolism. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.Copper is required in the production of red blood cells. Iron is essential for red blood cell formation.

  • It is rich in B-complex group of vitamins like thiamin, vitamin B-6 (pyridoxine), riboflavins.

Regular inclusion of lettuce in salads is known to prevent osteoporosis, iron-deficiency anemia and believed to protect from cardiovascular diseases, ARMD, Alzheimer’s disease and cancers. exerpts from nutrition- and -you.com

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Vegetables are a rich source vitamins and varying amounts of protein,depending on the type of vegetables..

They provide fibre and aid the body with the digestion of food and the prevention of constipation.

Vegetables play a big part in a healthy lifestyle.

In our quest for a healthy life, sometimes we need a little help !

Self-monitoring is a tried and true weight management strategy.

Most people know to keep a daily food diary.

It’s also helpful to weigh and measure yourself regularly and track it on a graph so you can increase your awareness of how your behaviours impact your weight and measurements..

This graph provides a visual reminder to stay on track, and seeing a declining slope reinforces you when you’re on track.

This is one of the “apps” you can find in FitChoice.

For more information go to http://pleine-vie.ineways.eu select language and discover FitChoice

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Alternatively, you can ask me any questions regarding FitChoice at   maggie@pleine-vie.com 

My help is only a click away !

Author:Maggie Pascoe (G+)

About Maggie Pascoe

By helping enough people achieve what they want to achieve, you will achieve your goals !l My aim is to help people get what they want in life, to improve their health & life & have the same satisfaction by helping others.

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