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        "rendered": "Lettuce (Lactuca sativa var. capitata)"
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        "rendered": "<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Lettuce (Lactuca sativa var. capitata)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Lactuca sativa var. capitata<small>Asteraceae (daisy family), such as chicory and dandelion<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">The leaves<small>raw, rarely briefly steamed<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Mild, delicate, slightly nutty<small>the inner leaves are almost sweet<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Origin<\/div>\n<div class=\"v\">Mediterranean region, Western Asia<small>The wild form is the compass lettuce.<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Buttery-soft leaves<small>Folate and Vitamin K<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">May to October from the open field<small>in winter from greenhouse or import<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Head lettuce is the classic German garden lettuce: loosely grown, buttery-soft leaves surrounding a pale yellow center. It consists of approximately 95 percent water, but its green outer leaves provide a significant amount of folate, vitamin K, and provitamin A. Its old reputation as a sleep-inducing herb stems from the bitter milky sap of the common lettuce \u2013 hardly any of which remains in today&#039;s head lettuce. Those concerned about nitrate levels should choose field-grown lettuce in the summer and wash the leaves thoroughly.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>From lettuce to butterhead<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/kopfsalat-lactuca-sativa.jpg\" alt=\"Kopfsalat mit zarten Bl\u00e4ttern auf einem Leinentuch\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">The genus name <em>Lactuca<\/em> comes from Latin <em>lac<\/em>, Milk - because of the white sap that comes out of cut stems.<\/p>\n<p class=\"ea-drop\">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 (<em>Lactuca serriola<\/em>It still grows along roadsides today.<\/p>\n<p>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 <strong>Butterhead<\/strong> from the crisp iceberg.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What lettuce does for you<\/h2>\n<p class=\"ea-drop\">According to the USDA, 100g of lettuce contains only about 13 kcal and is approximately 95% water. Nevertheless, it&#039;s packed with nutrients: about 100 \u00b5g. <strong>Vitamin K<\/strong> - that&#039;s already more than the daily requirement -, around 70 \u00b5g <strong>Folate<\/strong>, just under 2 mg <strong>Beta-carotene<\/strong> and about 200 mg of potassium. The green outer leaves are richer than the lighter-colored center.<\/p>\n<p>Like all leafy greens, lettuce contains <strong>nitrate<\/strong> 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 <strong>Greenhouse in winter<\/strong> not to eat constantly and to prefer outdoor produce in summer.<\/p>\n<p>And what about sleep? The bitter milky sap of lettuce contains <strong>Lactucin<\/strong> 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\u2014but it is not a sleep aid.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>approx. 95 %<\/b><span>Water<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 100 \u00b5g<\/b><span>Vitamin K per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 70 \u00b5g<\/b><span>Folate per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>13 kcal<\/b><span>per 100 g<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>That&#039;s what&#039;s in lettuce<\/h2>\n<p>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.<\/p>\n<p>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.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes lettuce stronger<\/h2>\n<p>Lettuce is a quiet companion. It needs some fat, acidity, and fresh herbs.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">Fat<\/span><\/p>\n<div class=\"mit\">with <i>Oil in the dressing<\/i><\/div>\n<p>Beta-carotene and vitamin K are fat-soluble.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">acid<\/span><\/p>\n<div class=\"mit\">with <i>lemon or vinegar<\/i><\/div>\n<p>Freshness, and vitamin C helps with iron absorption.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Herbs<\/span><\/p>\n<div class=\"mit\">with <i>Chives &amp; Dill<\/i><\/div>\n<p>Classic summer dressing.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Color<\/span><\/p>\n<div class=\"mit\">with <i>Radishes &amp; Tomato<\/i><\/div>\n<p>More vitamins and polyphenols.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">protein<\/span><\/p>\n<div class=\"mit\">with <i>Egg or legumes<\/i><\/div>\n<p>Turn a side dish into a meal.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">nuts<\/span><\/p>\n<div class=\"mit\">with <i>walnuts or kernels<\/i><\/div>\n<p>Bite and good fats.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">nitrate<\/span><\/p>\n<div class=\"mit\">not <i>daily winter salad<\/i> from the greenhouse<\/div>\n<p>Choose field-grown produce in summer.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Water<\/span><\/p>\n<div class=\"mit\">not <i>soak for a long time<\/i><\/div>\n<p>Wash briefly, vitamins remain.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">dressing<\/span><\/p>\n<div class=\"mit\">not <i>too early<\/i> turn on<\/div>\n<p>The delicate leaves fall together.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">storage<\/span><\/p>\n<div class=\"mit\">not <i>besides apples<\/i><\/div>\n<p>Ethylene causes it to wilt faster.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">heat<\/span><\/p>\n<div class=\"mit\">not <i>Leave to stand in a warm place<\/i><\/div>\n<p>Wilts in minutes, germs multiply.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Leftovers<\/span><\/p>\n<div class=\"mit\">not <i>Store when opened<\/i><\/div>\n<p>It&#039;s better to prepare it fresh.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Green salad<\/span><span class=\"w\">With vinegar, oil and chives.<\/span><\/li>\n<li><span class=\"g\">Cream salad<\/span><span class=\"w\">North German style with cream and sugar.<\/span><\/li>\n<li><span class=\"g\">Salad with yogurt dressing<\/span><span class=\"w\">With dill and lemon.<\/span><\/li>\n<li><span class=\"g\">Wraps<\/span><span class=\"w\">Leaves instead of tortilla.<\/span><\/li>\n<li><span class=\"g\">bread topping<\/span><span class=\"w\">On cheese or egg bread.<\/span><\/li>\n<li><span class=\"g\">Lettuce with radishes<\/span><span class=\"w\">Spring classics.<\/span><\/li>\n<li><span class=\"g\">Salad soup<\/span><span class=\"w\">French with peas.<\/span><\/li>\n<li><span class=\"g\">Steamed lettuce hearts<\/span><span class=\"w\">Briefly tossed in butter.<\/span><\/li>\n<li><span class=\"g\">Colorful plate<\/span><span class=\"w\">With tomato, cucumber and egg.<\/span><\/li>\n<li><span class=\"g\">Citizens<\/span><span class=\"w\">Crisp leaves instead of wilted ones.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Wash the leaves individually under running water or in a large bowl of fresh water; do not soak them. Dry them thoroughly in a salad spinner so the dressing adheres better. Add the dressing just before serving.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Salad soup for a light evening<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Salad soup<\/h3>\n<ol>\n<li>Finely dice 1 shallot and saut\u00e9 in 1 tablespoon of butter or oil until translucent.<\/li>\n<li>Dice 1 small floury potato, add it and simmer gently with 600 ml vegetable stock for about 12 minutes until soft.<\/li>\n<li>Cut the washed leaves of a lettuce into strips, add them to the soup and let it steep for 2 minutes.<\/li>\n<li>Puree finely, season with salt, pepper, nutmeg and a spoonful of yogurt.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>As a light, warm evening meal and to use up salad that is no longer crisp.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>One portion in the evening. Eat fresh and store leftovers in the refrigerator for a maximum of one day; do not reheat vegetables containing nitrates multiple times or keep them warm for long periods.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>In Ayurveda, salad is considered cooling, light and moist with a slightly bitter taste - balancing for Pitta, better with warm dressing and oil for Vata, and in moderation for Kapha.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM) nutritional theory, lettuce is considered cooling and bittersweet. It is said to clear heat, promote urination, and calm inner restlessness; if there is coldness in the stomach, it is recommended to steam it.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Blood clotting:<\/strong> Those taking coumarin blood thinners such as phenprocoumon (Marcumar) should eat vitamin K-rich leafy vegetables regularly and in consistent amounts, instead of fluctuating the amount significantly.<\/li>\n<li><strong>Nitrate:<\/strong> Infants and toddlers do not need nitrate-rich winter lettuce. The stem, leaf ribs, and outer leaves contain the most nitrate.<\/li>\n<li><strong>Germs:<\/strong> Always wash thoroughly with drinking water. Pregnant women and people with weakened immune systems should prepare salad fresh themselves instead of buying it pre-packaged.<\/li>\n<li><strong>Wild lettuce:<\/strong> Poison lettuce and compass lettuce are not salad plants - their milky sap can cause nausea and dizziness in larger quantities.<\/li>\n<li><strong>Allergy:<\/strong> Rare; cross-reactions with other Asteraceae and mugwort pollen are possible.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/eisbergsalat-lactuca-sativa-capitata\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Iceberg lettuce<\/span><span class=\"d\">The hunky brother.<\/span><\/a><a href=\"\/en\/wiki-archiv\/feldsalat-valerianella-locusta\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Lamb&#039;s lettuce<\/span><span class=\"d\">The winter salad from the open field.<\/span><\/a><a href=\"\/en\/wiki-archiv\/endivie-cichorium-endivia\/\"><span class=\"art\">Archive<\/span><span class=\"n\">endive<\/span><span class=\"d\">Stronger and more bitter.<\/span><\/a><a href=\"\/en\/wiki-archiv\/radieschen-raphanus-sativus\/\"><span class=\"art\">Archive<\/span><span class=\"n\">radish<\/span><span class=\"d\">The perfect spring companion in salads.<\/span><\/a><a href=\"\/en\/wiki-archiv\/schnittlauch-allium-schoenoprasum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">chives<\/span><span class=\"d\">For classic dressing.<\/span><\/a><a href=\"\/en\/wiki-archiv\/melisse-melissa-officinalis\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Lemon balm<\/span><span class=\"d\">The better-topped herb for the evening.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>USDA FoodData Central: <em>Lettuce, butterhead (includes boston and bibb types), raw<\/em>.<\/li>\n<li>Kim MJ, Moon Y, Tou JC, Mou B, Waterland NL. <em>Nutritional value, bioactive compounds and health benefits of lettuce (Lactuca sativa L.).<\/em> Journal of Food Composition and Analysis 2016; 49:19\u201334.<\/li>\n<li>Federal Institute for Risk Assessment (BfR): <em>Nitrate in rocket, spinach and lettuce.<\/em> Statement No. 032\/2009 of 6 February 2009.<\/li>\n<li>Commission Regulation (EU) 2023\/915 on maximum levels of certain contaminants in foodstuffs (nitrate in fresh lettuce and iceberg lettuce).<\/li>\n<li>Weso\u0142owska A et al. <em>Analgesic and sedative activities of lactucin and some lactucin-like guaianolides in mice.<\/em> Journal of Ethnopharmacology 2006; 107(2): 254\u2013258.<\/li>\n<li>Kim HD, Hong KB, Noh DO, Suh HJ. <em>Sleep-inducing effect of lettuce (Lactuca sativa) varieties on pentobarbital-induced sleep.<\/em> Food Science and Biotechnology 2017; 26(3): 807\u2013814.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>",
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        "rendered": "<p>Kopfsalat (Lactuca sativa var. capitata) Botanischer Name Lactuca sativa var. capitataKorbbl\u00fctler (Asteraceae), wie Chicor\u00e9e und L\u00f6wenzahn Verwendet wird Die Bl\u00e4tterroh, selten kurz ged\u00fcnstet Geschmack Mild, zart, leicht nussigdie inneren Bl\u00e4tter fast s\u00fc\u00dflich Herkunft Mittelmeerraum, VorderasienWildform ist der Kompass-Lattich Bekannt f\u00fcr Butterzarte Bl\u00e4tterFolat und Vitamin K Saison Mai bis Oktober aus dem Freilandim Winter aus Gew\u00e4chshaus<\/p>",
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