Health and Nutrition Benefits of Red Leaf Lettuce

Red leaf lettuce (Lactuca sativa) is a leafy vegetable in the daisy family.
It resembles romaine lettuce except in its tips, which have a red or purple tinge.
Aside from adding a burst of color to favorite salad or sandwich, this vegetable offers numerous benefits.
Here are health and nutrition benefits of red leaf lettuce.

1. High in nutrients but low in calories

Red leaf lettuce is nutrient-dense, meaning that it’s high in a variety of essential vitamins and minerals, yet very low in calories.
Three cups (85 grams) of shredded leaves provide the following nutrients:

  • Calories: 11;
  • Protein: 1 gram;
  • Fat: 0.2 grams;
  • Fiber: 1 gram;
  • Vitamin K: 149% of the Daily Value (DV);
  • Vitamin A: 127% of the DV;
  • Magnesium: 3% of the DV;
  • Manganese: 9% of the DV;
  • Folate: 8% of the DV;
  • Iron: 6% of the DV;
  • Vitamin C: 5% of the DV;
  • Potassium: 5% of the DV;
  • Vitamin B6: 4% of the DV;
  • Thiamine: 4% of the DV;
  • Riboflavin: 4% of the DV;

Its nutrition profile is similar to other popular leafy vegetables, such as green leaf, romaine, and iceberg lettuce, although there are a few notable differences.
For example, when compared to romaine, red leaf lettuce provides more vitamin K, slightly more iron, and slightly fewer calories — while romaine offers more fiber and vitamins A and C.

2. Very hydrating

Maintaining adequate hydration is important for your overall health.
While drinking water plays a significant role in keeping body hydrated, eating water-rich foods, such as red leaf lettuce, can also help.
Red leaf lettuce is 96% water, making it incredibly thirst-quenching.

3. Loaded with powerful antioxidants

Red leaf lettuce boasts a number of antioxidants, which protect body from damage caused by unstable molecules called free radicals. Having too many free radicals in your body may increase your likelihood of certain diseases.
Red leaf lettuce is especially rich in the antioxidant beta carotene, which is a carotenoid pigment that body converts into vitamin A.
Eating adequate amounts of beta carotene may bolster eyesight and reduce risk of macular degeneration, a condition that can lead to vision loss.
What’s more, red leaf lettuce gets its reddish-purple hues from anthocyanins, a group of flavonoid antioxidants.
Diets rich in anthocyanin-dense foods may fight inflammation and are linked to improvements in heart disease risk factors, such as HDL (good) and LDL (bad) cholesterol.
Additionally, red leaf lettuce is a good source of vitamin C, another powerful antioxidant. Foods high in this vitamin may reduce your risk of heart disease and certain cancers.

4. May keep heart healthy

Generally speaking, a diet rich in fruits and vegetables may reduce your risk of heart disease.
For instance, red leaf lettuce provides 3% of the DV for magnesium and 5% for potassium in just 3 cups (85 grams) of shredded leaves — enough for one mid-sized salad.
Potassium and magnesium maintain a healthy heartbeat and allow your heart’s muscle cells to relax.

5. Excellent source of vitamin A

Vitamin A is the generic name for a group of fat-soluble compounds involved in maintaining immune health, cell growth, and eye health and vision.
This vitamin is also central to the normal development and function of many vital organs, including your heart, kidneys, and lungs.
Red leaf lettuce is chock-full of vitamin A, providing 127% of the RDI in just 3 cups (85 grams) of shredded leaves.
Adding just one or two servings of red leaf lettuce to your diet a few times per week can help you meet your needs for this vitamin.

6. Packed with vitamin K

Red leaf lettuce is an excellent source of vitamin K, providing 149% of the DV in 3 cups (85 grams) of chopped leaves.
Vitamin K is crucial for blood clotting. Without it, would increase your risk of uncontrolled bleeding.
In addition, this vitamin is important for bone growth and development. Adequate intake may protect against osteoporosis and fractures).

7. 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
blood pressure within a healthy range.

8. Easy to add to your diet

In addition to its health benefits, red leaf lettuce is quite tasty.
It can be enjoyed in salads or added to sandwiches or wraps for extra flavor, crunch, and color.

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