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Health and Nutrition Benefits of Red Leaf Lettuce

Red Leaf lettuce is a nutritional powerhouse that provides important vitamins and minerals. It's an excellent source of vitamin K and a good source of vitamin A, vitamin C and folate. This leafy vegetable also provides fiber, manganese and iron. In addition, red leaf lettuce contains phytonutrients that may help to prevent certain diseases such as cancer. Red Leaf lettuce is also low in calories – one cup has only seven calories!

Red leaf lettuce naturally qualifies as a calorie-free food, according to U.S. Food and Drug Administration regulations. It’s also fat-free and consists primarily of water. These nutritional qualities create low-energy density, which makes red leaf lettuce valuable for weight management. 

1) Rich Source of Vitamin A
A large number of substances belong under the umbrella of vitamin A, but they're all categorized as retinoids or carotenoids, according to the Linus Pauling Institute. Retinoids are responsible for the health benefits associated with vitamin A, such as normal vision, healthy skin and immune support. Red leaf lettuce is a rich source of carotenoids, primarily beta-carotene. Your body converts beta-carotene into retinol, so it contributes to your daily vitamin A. You’ll also get a smaller amount of the carotenoids lutein and zeaxanthin, which work as antioxidants in your eyes. 

2) Red leaf lettuce contains fiber which is necessary for regular bowel movements.
Fiber helps with digestion and keeps blood sugar levels stable. It also improves mood and lowers depression.

3) Red leaf lettuce is high in potassium which helps regulate body fluids, electrolytes, hormones and regulates muscle contractions.
Potassium also aids in regulating blood pressure and maintaining normal nerve impulses throughout the brain. It prevents seizures as well as relieves pain from osteoarthritis of the knee joint.

4. May help lower blood pressure
Many people around the world have high blood pressure, which causes your heart to work harder and may increase your risk of heart disease or stroke .
Recent studies indicate that a diet rich in potassium may help lower blood pressure
Potassium, which is found in adequate amounts in red leaf lettuce, appears to lower blood pressure by lessening the effects of sodium and helping dilate your blood vessels.
Increasing your red leaf lettuce intake in conjunction with other potassium-rich foods, such as avocados and beans, may help keep your blood pressure within a healthy range

5. Lettuce can help with weight loss.
It is a low-calorie food that fills you up. In fact, some diet plans even use it to replace meat in meals (check the book The Complete Book of Food and Nutrition).

Other Nutrients
To qualify as a good source of any nutrient, foods must provide at least 10 percent of the recommended dietary allowance for that nutrient in one serving of the food, according to the U.S. Food and Drug Administration. While red leaf lettuce is not a good source of other nutrients, a 1-cup serving supplies a small amount of thiamin, riboflavin and vitamin B-6. The same portion also contains 0.34 milligrams of iron, or 2 percent of women’s and 4 percent of men’s recommended dietary allowance, according to the Institute of Medicine.


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