Lettuce (Lactuca sativa var. capitata)

OriginFrom lettuce to butterhead

The genus name Lactuca comes from Latin lac, Milk - because of the white sap that comes out of cut stems.

Lettuce is one of the oldest vegetables in existence. Even in ancient Egypt, a tall variety of lettuce was cultivated; it was dedicated to the fertility god Min and can be seen in tomb paintings. The physician Galen is said to have eaten lettuce in the evenings in his old age to help him sleep better. The wild form, the compass lettuce (Lactuca serriolaIt still grows along roadsides today.

The closed, soft heads only emerged through long-term breeding in Europe. They were widespread in German gardens in the 16th century. One distinguishes the soft Butterhead from the crisp iceberg.

To useWhat lettuce does for you

According to the USDA, 100g of lettuce contains only about 13 kcal and is approximately 95% water. Nevertheless, it's packed with nutrients: about 100 µg. Vitamin K - that's already more than the daily requirement -, around 70 µg Folate, just under 2 mg Beta-carotene and about 200 mg of potassium. The green outer leaves are richer than the lighter-colored center.

Like all leafy greens, lettuce contains nitrate with. In the body, this can lead to the formation of nitric oxide, which dilates blood vessels. The BfR emphasizes that the benefits of a high vegetable intake far outweigh the potential risks, but recommends salad from the Greenhouse in winter not to eat constantly and to prefer outdoor produce in summer.

And what about sleep? The bitter milky sap of lettuce contains Lactucin and lactucopicrin. In experiments with mice, these substances had a calming and pain-relieving effect; lettuce extracts also prolonged sleep in these mice. However, lettuce contains only small amounts of these substances, and human studies are lacking. A salad for dinner is light and easy to digest—but it is not a sleep aid.

IngredientsThat's what's in lettuce

Lettuce consists primarily of water, along with some protein, sugar, and fiber (around 1 g per 100 g), vitamins K, A (as beta-carotene), C, and folate, potassium, calcium, and iron, lutein, phenolic acids such as chlorogenic acid, quercetin glycosides, and trace amounts of the bitter substances lactucin and lactucopicrin. Red varieties also contain anthocyanins.

The nitrate content varies greatly: it is highest in low light conditions, i.e. in winter and under glass, and is mainly found in leaf veins and stem.

Enhanced combinationsWhat makes lettuce stronger

Lettuce is a quiet companion. It needs some fat, acidity, and fresh herbs.

What contradicts itselfIt's best to avoid these combinations.

In the kitchenWhere he belongs

• Green saladWith vinegar, oil and chives.
• Cream saladNorth German style with cream and sugar.
• Salad with yogurt dressingWith dill and lemon.
• WrapsLeaves instead of tortilla.
• bread toppingOn cheese or egg bread.
• Lettuce with radishesSpring classics.
• Salad soupFrench with peas.
• Steamed lettuce heartsBriefly tossed in butter.
• Colorful plateMit Paradeiser, Gurke und Ei.
• CitizensCrisp leaves instead of wilted ones.

As a home remedySalad soup for a light evening

Ayurveda & TCMWhat the old systems say

Warning noticesWhen you should be careful

This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.

Related to the topicRead on and cook along!

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