The health benefits of 'lettuce' that help from head to toe

◇Eye health

Vitamin A and lutein contained in lettuce are good for eye health. These two components protect the nerves of the eyes, prevent aging, and help with dry eye syndrome. Lutein is a constituent of the macula, which is responsible for visual function in the eye. Regular intake can maintain macular pigment density and prevent 'age-related macular degeneration,' which is fatal to eye health.

◇Rich in vitamins and nutrients

Lettuce contains a variety of vitamins and nutrients that help many parts of the body. The vitamin A in lettuce plays a role in immune function and cell regeneration, while vitamin C has whitening properties. It soothes rough skin and aids in skin regeneration and acne issues. Lettuce is a good food for pregnant women because it is rich in folate and vitamin B. Folate plays an important role in cell division and the formation of fetal brain and spinal cord nerves. Vitamin B is also necessary for the growth and development of the fetus. It also contains vitamin K, which helps with bone health and blood clotting. Leafy vegetables like lettuce are rich in nitrates. Nitrates help prevent gum disease and cavities. Therefore, they can also help with gum disease and bad breath.

Blood Health

Lettuce contains more water and has higher calcium and mineral content compared to other vegetables. In particular, it is rich in iron. Iron is essential for the production of hemoglobin, which is responsible for transporting oxygen in the blood. It helps increase blood volume and is good for preventing anemia. Potassium is also abundant, promoting blood purification through a detoxifying effect, which helps eliminate waste products from the body. It is beneficial for middle-aged individuals who need to manage their blood vessels. It prevents the risk of heart disease and stroke. It also helps prevent blood sugar spikes during meals. It is good to include lettuce wraps, salads, or seasoned dishes with meals.

Detoxification of harmful substances and cancer prevention

Lettuce wraps with meat are not only delicious but also good for health. This is because they help suppress carcinogens produced when grilling meat. Frequently consuming meat, fish, or processed meats (such as sausages and bacon) increases the risk of exposure to 'benzopyrene,' classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO). In particular, the detoxifying components of lettuce help inhibit these chemical substances when they are inhaled from cooking fumes.

◇Help for mental and physical stability

Lettuce helps relieve stress and promote restful sleep. This is due to the melatonin and lactucarium components contained in the white sap inside the lettuce stalks. Lactucarium has a calming effect on the nervous system, reducing stress. Melatonin is also effective in reducing insomnia, helping to achieve a peaceful sleep. Since the white sap has a bitter taste, some people peel the lettuce stalks before eating, but if you want to experience the calming effects on the mind and body, it is better to eat them directly.

When selecting lettuce, avoid those with blemishes. The leaves should be soft, shiny, and thick. It is best to choose leaves that are roughly the size of a palm. Check if there is an appropriate amount of white on the lettuce stem.

When storing, do not wash; only remove dirt or foreign substances before storing. If already washed, it is best to place it in an airtight container or plastic bag to block air and keep it refrigerated. When buying pre-washed lettuce at the supermarket, also check if it has been stored in the refrigerator. The ideal refrigerator storage temperature is below 5°C. Consume within 3 days if possible, and do not eat if there is any discharge or mold.

When eating raw, cleaning is important. Wash your hands thoroughly with soap before cleaning. Especially if you have handled meat, wash more carefully.