Origin of lettuce

It is the protagonist of the lightest and simplest dish from the recipe book: the salad. So much so that when we refer to a salad, actually a mixture of vegetables, the only ingredient that is usually taken as safe is lettuce.

Another thing is what type of lettuce it will be or what ingredients will accompany it… In any case it is about one of the most used vegetables in the diet everyday life, about which we know little.

The lettuce (Lactuca sativa) belongs to the Asteraceae family and It has been cultivated for more than two thousand years. Apparently the Romans and even the Greeks already appreciated its virtues and flavor.

The Arabs in the 11th century had treatises explaining how to plant lettuceand Isabel de Farnese, married to Philip V, used them stuffed as a garnish at her banquets.

It appears to have been first cultivated in India, but this is a controversial topic. In any case today It is grown in most countries with a temperate climateas it resists high temperatures better than low ones.

What types of lettuce are there?

As with onion, another common ingredient in salads, there is a wide variety available in the supermarket. Some of the most common types of lettuce are:

• Roman: the «lettuce of a lifetime», very economical but also one of the most nutritious. It is easily recognizable by its elongated leaves and its large central vein.
• Endive: Due to its bitter flavor and thick texture, this curly lettuce is ideal for adding body to a salad.
• oak leaf: Its characteristic reddish-brown leaves are softer and crisper; It is ideal to combine with other types of lettuce.
• Iceberg: Although this round variety is also very common, it is one of the least nutritious lettuces.

Nutritional values ​​of lettuce

How many calories does lettuce have?

For every 100 grams of lettuce, we find:

• Calories: 18 kcal
• Proteins: 1.3g
• Fats: 0.2g
• Carbohydrates: 1.4g
• Fiber: 1.5g

Properties of lettuce

One of the most notable properties of lettuce is that it is one of the vegetables with higher water content: 94%.

However, it is well supplied with minerals, especially potassium (264 mg/100 g), calcium (35 mg), phosphorus (26 mg) and magnesium (16 mg), as well as trace elements (copper, manganese, nickel, zinc, etc.).

It is also rich in vitamins: A (970 mcg, in the form of carotenoids), from group B (its folic acid content is 21 mg), c (8 mg) and AND (0.06 mg).

Another substance of interest is lactucarium, which acts as a calming agent on the nervous system, which gives lettuce relaxing and sleep-promoting properties.

Besides, has satiating power.

What are the benefits of lettuce?

It has been said about lettuce that reassurewhich is good for eyesight, insomnia and fluid retention, and even influences libido.

Himself Leonardo da Vinci He talked about it and its convenience for health. Not all of the effects attributed to it are proven, but it undoubtedly has a notable nutritional value and contains alkaloid-type substances that give it a certain sedative effect. Take note of its main health benefits:

• Lettuce is a food alkalizing, refreshing, remineralizing.
• It has hypnotic qualities, which help you fall asleep, and also analgesics against pain. It has calming properties on nervous excitement.
• Has a appetizing action, stimulating the digestive glands, as well as a mild laxative activity due to its fiber content. Because it drains the liver, it exerts a general purifying action on the body.
• It also has hypoglycemic properties (reduces blood sugar), which makes its consumption advisable for diabetics.
• As it is rich in beta-carotene, contributes to the prevention of cancer, especially colon and lung.

Lettuce in the kitchen

Currently we find lettuce all year round, but Its optimal time begins in spring and in some varieties it lasts all summer.

Although in our country we basically eat it raw, it can also be used to make creams and soups. Even sautéed or boiled it is tasty. The advantage of eating it raw is that without cooking it better preserves its nutritional properties.

Lettuce displays its virtues in a thousand and one salads. It can also be used as snack ingredient, pitas, crêpes or burritos.

It also gives a lot of use for making vegetable creams, omelettes, stews, stir-fries and some varieties, such as the small and collared ones, can be cooked whole, grilled, steamed or braised.

Its leaves can be filled of rice, meat or fish, simply by blanching or frying the whole leaves.

How to take full advantage of the nutrients in lettuce

Although its nutritional contribution is considerable, it does not always reach the table in its entirety. Taking into account the following points is essential if you want to make the most of it:

• Buy lettuce in good condition. Lettuce with spots, torn leaves, or boxes that are too full may not be of adequate quality.
• Choose them in season. There are lettuces all year round, but the season starts in spring. Bags of prepared salad are a good option, although they do not have the same value as fresh lettuce.
• Keep it well. Lettuce should be stored in a cool, humid place, protected from light and air. In the refrigerator it is advisable to leave it in the vegetable drawer. It should not be combined with apples or pears, as it spoils sooner. It should not be frozen either.
• Avoid prolonged soakingsince a large part of its minerals and vitamins are lost in the water.
• Take advantage of the greenest leaves.
• Do not cut it excessively.
• Prepare it shortly before eating.
• Dress it with lemon juice or vinegar. Citric and acetic acid have a preservative power that preserves vitamins.

When fresh lettuce is consumed, light dressings should be used for varieties with tender leaves, such as French lettuce, which is very mild; iceberg, very refreshing and crunchy, and more consistent dressings for lettuces with meatier and curly leaves, such as Tudela florets, lollo rosso or oak leaf, Romana, marigold or Batavia, and season them just before serving them on the table so that they do not lose their freshness.

Purchase and conservation

Lettuce is present all year round in the markets, which allows it to be obtained fresh.

Spring and summer lettuce tends to be richer in nutrients than autumn and winter lettuce, due to greater solar influence. It suits choose the ones with darker shades, since they are more nutritious.

As lettuce has a high water content, it is usually very perishable, so it is advisable to buy it just before consumption and in quantities that do not mean having to store them for more than a week, which is the longest it can usually be kept in the refrigerator.