Lettuce helps to lose weight and fight insomnia

Lettuce is a vegetable rich in fiber and easy to be included in the daily diet, being responsible for bringing the benefits to health as it helps to lose weight and to control blood glucose because it is rich in fibers that give satiety and decrease the absorption of carbohydrates in the intestine.

In addition, this leaf can be easily planted at home, needing only a small pot and plenty of sunlight to grow.

The following are all the benefits that lettuce brings to health:

1. Helping you to lose weight, because it contains few calories and because it is rich in fibers that increase the sensation of satiety;
2. Combat insomnia, by having calming properties;
3. Fight constipation by being rich in fiber;
4. Prevent anemia by containing folic acid;
5. Prevent cancer, being rich in antioxidants;
6. Maintain bone health by containing vitamin K;
7. Help control diabetes because it helps lower the glycemic index of meals.

To get these benefits, you should consume at least 4 lettuce leaves per day, preferably adding 1 teaspoon of olive oil in the meal, to increase its antioxidant power. Here's how to make a lettuce juice to combat insomnia.

Nutrition information and how to use it

The following table shows the nutritional composition in 100 g of American lettuce, smooth and purple.

Lettuce can be added in salads, juices and sandwiches and stored in the refrigerator to preserve its content of folic acid and vitamin C. To conserve the leaves longer, you should use a container with a lid and put a napkin or paper towel at the bottom and at the top of the container, as this will absorb the moisture from the leaves, making them last longer. In addition, you can also place a napkin between each sheet, remembering to change the paper when it is very humid.

How to grow lettuce at home

To plant lettuce at home, you should have a vase of 20 to 30 cm deep with deep holes, which should be placed in an airy place and receive sunlight at least 5 hours a day. The vase should be filled with very soft soil, where the seeds will be planted, which must be watered daily, or the seedlings of the plant, which must be watered every other day.

The seeds germinate after 1 or 2 weeks of care, when they must also be watered every other day. It is important to remember that individual leaves can be removed from the smooth lettuce of the earth, but that it is necessary to remove the entire stem when it is the beaded type of leaf.

Stuffed Lettuce Roll Recipe

Ingredients

• 6 sheets of smooth lettuce
• 6 slices light minas cheese or ricotta cream
• 6 slices of turkey ham
• 1 small grated carrot or ½ beet

Sauce

• 2 tablespoons olive oil
• 1 tablespoon water
• 1 tablespoon mustard
• 1/2 tablespoon lemon juice
• Salt and oregano to taste

Method of preparation

Put a slice of cheese, ham and 2 tablespoons of grated carrot on each leaf of lettuce, rolling the sheet and fastening with toothpicks. Distribute the rolls in a container, mix all the ingredients of the sauce and water on the rolls. To make the roll more nutritious, one can add shredded chicken in the filling.

Simple Lettuce Salad

Ingredients

• 1 american lettuce
• 2 grated carrots
• 1 grated beet
• 1 tomato without skin and without seed
• 1 onion cut into slices
• Olive oil, vinegar, salt and oregano to taste

Method of preparation

Mix all ingredients and season with olive oil, vinegar, salt and oregano. This salad can serve as a side dish or entree to main meals, helping to increase satiety and control the absorption of carbohydrates and fats in the intestine.

To help with weight loss, see how to make a delicious detox soup.