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Lettuce is a green leafy vegetable, and among several types of it, head lettuceLettuce. Canadian Academy of Sports Nutrition and Romaine lettuce are the most common types. A medium head lettuce weighs about 360 grams. One cup of shredded lettuce is approximately 40 grams and provides 1.5 grams of carbohydrates and 1 gram of fiber.

Average calories: 6 per one cup, shredded.

Lettuce: one cup, shredded












Vitamins found in higher amounts: vitamins K, A and C. This vegetable is poor in vitamin B group.

Minerals found in higher amounts: potassium, iron, and manganese.

Phytonutrients found in higher amounts and their health benefits: the phytochemicals present in lettuce are carotenoids (beta-carotene, lutein and zeaxanthin), flavonoids (kaempferol), phenolic compounds (ferulic acid, caffeic acid), lactucin, and lactucerol.

Carotenoids are antioxidants with protective effects on the eyes and promote healthy vision. They may also show protective activities against the lungs and bladder cancers

Flavonoids and polyphenols have anti-inflammatory, cancer-preventing, anti-oxidative, cardioprotective, and immune system-enhancing properties.

Lactucin and lactucerol are the phytonutrients found exclusively in lettuce and have pain-relieving and sedative effects. Sometimes they are called “lettuce opiums”.