Lettuce contains: Calcium and vitamin K: support bone minerals, prevent osteoporosis.
Antioxidants (beta-carotene, lutein): protect cells from oxidative stress.
High fiber and water (over 90%): help cool the body, aid digestion, reduce bad cholesterol.
Eating leafy greens rich in calcium (such as lettuce, kale, spinach) at least 4 times a week helps reduce the risk of osteoporosis in postmenopausal women by 16%.
Adding leafy greens to your daily meals is an effective nutritional strategy for bone health and metabolism.
Lettuce is not only eaten raw but also processed into many rich dishes, retaining the value of calcium and cool sweetness:
Lettuce salad mixed with almonds and yogurt sauce:
How to make: wash lettuce, divide into small pieces; mix with crispy roasted almonds, cherry tomatoes, cucumber; drizzle with low-sugar yogurt sauce, add a little olive oil.
Benefits: provide calcium from lettuce, protein and good fats from almonds; yogurt supplements probiotics, aids digestion.
Lettuce soup for shrimp
How to make: unporigame, add fresh shrimp peels to stir-fry, add boiled water and add washed lettuce in cloves; season to retain the flavor.
Benefits: cool soup, easy to eat in the summer, supplement calcium, iron, help cool down, limit blood fat accumulation.
Grilled lettuce
How to make: grill the spicy minced pork; roll with lettuce leaves, add cucumber, garlic, and dipping in the lightly seasoned fish sauce.
Benefits: replacing rice paper with lettuce helps reduce refined starch, increase fiber and calcium, limit rapid increase in blood sugar.
People with prediabetes increase leafy greens in their main meals to improve blood sugar after eating.
Stir-fried lettuce with garlic
How to make: cut the lettuce, stir-fry quickly with minced garlic and olive oil, season.
Benefits: simple dishes, keep the green green beautiful, provide calcium and allicin compounds from garlic to help fight inflammation and protect the liver.
Allicin in garlic combined with antioxidants from lettuce helps reduce ALT liver enzymes in people with mild fatty liver.
Wash thoroughly under running water and soak in diluted salt water for a few minutes to remove bacteria.
Avoid stir-frying or cooking for too long, which depletes vitamin C and reduces crunchyness.
Prioritize eating immediately after processing to keep calcium and vitamin K at the highest level.
