9 Health and Nutrition Benefits of Red Leaf Lettuce


By Kaitlyn Berkheiser

Red leaf lettuce (Lactuca sativa) is a leafy vegetable within the daisy household.


It resembles romaine lettuce besides in its ideas, which have a crimson or purple tinge.

Aside from including a burst of colour to your favourite salad or sandwich, this vegetable provides quite a few advantages.

Here are 9 well being and vitamin advantages of crimson leaf lettuce.

1. High in Nutrients however Low in Calories

Red leaf lettuce is nutrient-dense, that means that it is excessive in a spread of important nutritional vitamins and minerals, but very low in energy.

Three cups (85 grams) of shredded leaves present the next vitamins (1):

  • Calories: 11
  • Protein: 1 gram
  • Fat: zero.2 grams
  • Fiber: 1 gram
  • Vitamin Okay: 149% of the Daily Value (DV)
  • Vitamin A: 127% of the DV
  • Magnesium: three% of the DV
  • Manganese: 9% of the DV
  • Folate: eight% of the DV
  • Iron: 6% of the DV
  • Vitamin C: 5% of the DV
  • Potassium: 5% of the DV
  • Vitamin B6: four% of the DV
  • Thiamine: four% of the DV
  • Riboflavin: four% of the DV

Its vitamin profile is just like different widespread leafy greens, resembling inexperienced leaf, romaine, and iceberg lettuce, though there are a couple of notable variations.

For instance, when in comparison with romaine, crimson leaf lettuce gives extra vitamin Okay, barely extra iron, and barely fewer energy — whereas romaine provides extra fiber and nutritional vitamins A and C (1, 2).

Summary

Red leaf lettuce is loaded with nutritional vitamins and minerals whereas low in energy. Its nutrient profile is akin to different lettuces.

2. Very Hydrating

Maintaining ample hydration is necessary on your general well being.

While consuming water performs a big position in holding your physique hydrated, consuming water-rich meals, resembling crimson leaf lettuce, also can assist.

Red leaf lettuce is 96% water, making it extremely thirst-quenching (1).

Its excessive water content material may additionally assist curb starvation and promote fullness (3Trusted Source, 4Trusted Source, 5Trusted Source).

Summary

Red leaf lettuce has an particularly excessive water content material, which may maintain you hydrated and feeling full.

three. Loaded With Powerful Antioxidants

Red leaf lettuce boasts a quantity of antioxidants, which shield your physique from injury brought on by unstable molecules known as free radicals. Having too many free radicals in your physique might improve your chance of sure illnesses (6Trusted Source, 7Trusted Source).

Red leaf lettuce is very wealthy within the antioxidant beta carotene, which is a carotenoid pigment that your physique converts into vitamin A (eight, 9).

Eating ample quantities of beta carotene might bolster your eyesight and scale back your threat of macular degeneration, a situation that may result in imaginative and prescient loss (10Trusted Source, 11Trusted Source).

What’s extra, crimson leaf lettuce will get its reddish-purple hues from anthocyanins, a gaggle of flavonoid antioxidants (12Trusted Source).

Diets wealthy in anthocyanin-dense meals might battle irritation and are linked to enhancements in coronary heart illness threat elements, resembling HDL (good) and LDL (unhealthy) ldl cholesterol (13Trusted Source, 14Trusted Source).

Additionally, crimson leaf lettuce is an efficient supply of vitamin C, one other highly effective antioxidant. Foods excessive on this vitamin might scale back your threat of coronary heart illness and sure cancers (15Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source).

Summary

Red leaf lettuce is a good supply of antioxidants, particularly, anthocyanins, beta carotene, and vitamin C.

four. May Keep Your Heart Healthy

Generally talking, a weight loss program wealthy in fruits and greens might scale back your threat of coronary heart illness (19Trusted Source, 20Trusted Source).

While no examine has immediately examined the consequences of crimson leaf lettuce on coronary heart well being, this veggie does have a number of heart-promoting properties.

For occasion, crimson leaf lettuce gives three% of the DV for magnesium and 5% for potassium in simply three cups (85 grams) of shredded leaves — sufficient for one mid-sized salad (1).

Potassium and magnesium keep a wholesome heartbeat and enable your coronary heart’s muscle cells to chill out (21Trusted Source, 22Trusted Source).

Additionally, deficiencies in each minerals have been linked to quite a few heart-related issues, resembling hypertension, coronary heart failure, and coronary coronary heart illness (23Trusted Source, 24Trusted Source, 25Trusted Source, 26Trusted Source).

Summary

Red leaf lettuce accommodates respectable quantities of magnesium and potassium, which can enhance your coronary heart well being.

5. Excellent Source of Vitamin A

Vitamin A is the generic identify for a gaggle of fat-soluble compounds concerned in sustaining immune well being, cell progress, and eye well being and imaginative and prescient.

This vitamin can be central to the traditional improvement and perform of many important organs, together with your coronary heart, kidneys, and lungs (27).

Red leaf lettuce is chock-full of vitamin A, offering 127% of the RDI in simply three cups (85 grams) of shredded leaves (1).

Adding only one or two servings of crimson leaf lettuce to your weight loss program a couple of occasions per week may also help you meet your wants for this vitamin.

Summary

Red leaf lettuce is excessive in vitamin A, a nutrient that is important for sustaining imaginative and prescient and immunity.

6. Packed With Vitamin Okay

Red leaf lettuce is a superb supply of vitamin Okay, offering 149% of the DV in three cups (85 grams) of chopped leaves (1).

Vitamin Okay is essential for blood clotting. Without it, you’ll improve your threat of uncontrolled bleeding (28Trusted Source).

In addition, this vitamin is necessary for bone progress and improvement. Adequate consumption might shield in opposition to osteoporosis and fractures (29, 30Trusted Source).

Although people taking sure blood-thinning medicines might have to manage their vitamin Okay consumption, most individuals can enhance their consumption with none fear (29).

Summary

Red leaf lettuce is a superb supply of vitamin Okay, a nutrient concerned in blood clotting and bone well being.

7. May Help Lower Blood Pressure

Many individuals around the globe have hypertension, which causes your coronary heart to work tougher and might improve your threat of coronary heart illness or stroke (31Trusted Source).

Recent research point out weight loss program wealthy in potassium might assist decrease blood strain (32Trusted Source).

Potassium, which is present in ample quantities in crimson leaf lettuce, seems to decrease blood strain by lessening the consequences of sodium and serving to dilate your blood vessels (33Trusted Source).

Increasing your crimson leaf lettuce consumption at the side of different potassium-rich meals, resembling avocados and beans, might assist maintain your blood strain inside a wholesome vary (34Trusted Source, 35Trusted Source).

Summary

Potassium might assist scale back hypertension ranges. Eating potassium-rich meals like crimson leaf lettuce might stabilize your blood strain.

eight. May Promote Weight Loss

Many traits of crimson leaf lettuce make it a weight-loss-friendly meals.

For occasion, this vegetable is extraordinarily low in energy however pretty excessive in fiber, which may maintain you feeling full (1, 36Trusted Source).

Additionally, it has a excessive water content material. Studies present that diets wealthy in low-calorie, high-water meals, resembling leafy greens like crimson leaf lettuce, can considerably promote weight reduction (37Trusted Source, 38Trusted Source, 39Trusted Source, 40Trusted Source).

Although no research particularly hyperlink crimson leaf lettuce to weight reduction, this low-calorie vegetable is more likely to profit your waistline if eaten as half of a nutritious diet.

Summary

Red leaf lettuce has a excessive water content material and low calorie rely, making it a fantastic addition to a weight reduction weight loss program.

9. Easy to Add to Your Diet

In addition to its well being advantages, crimson leaf lettuce is sort of tasty.

It could be loved in salads or added to sandwiches or wraps for further taste, crunch, and colour.

What’s extra, this veggie is comparatively inexpensive.

However you resolve so as to add it to your meal, this lettuce makes for a straightforward solution to enhance your nutrient consumption.

Summary

Red leaf lettuce is a scrumptious leafy vegetable that may simply be added to your weight loss program. Enjoy crimson leaf lettuce in salads or on sandwiches for further taste and vitamin.

The Bottom Line

Red leaf lettuce is a extremely nutritious meals. It’s particularly wealthy in antioxidants and nutritional vitamins A and Okay.

Additionally, it could assist decrease blood strain, support weight reduction, and enhance coronary heart well being.

Red leaf lettuce can simply be added to your favourite salads or sandwiches for further taste and vitamins.

Reposted with permission from our media affiliate Healthline.

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