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Health and Nutritional Benefits

Lettuce is a moderately good source of vitamin A and C, antioxidants that offer protection against some forms of cancer especially respiratory systems and intestinal tract, among other benefits. It is also a good source of dietary fiber, which helps maintain bowel health, and potassium, which provides relief from high blood pressure, stroke, and heart disorders. Vitamins and minerals are concentrated in the delicate leaf portion of the lettuce while the dietary fiber it provides is in its spine and ribs.

One cup raw leaf lettuce, chopped contains the following nutrients:

Vitamin A 1456 IU 29.12%
Vitamin C 13.44 IU 15%
Dietary Fiber 1.3 g 5.2%
Potassium 162.4 mg 4.6%
Calcium 20.16 mg 2%
Protein 1 gram 2%
Carbohydrates 1.34 grams 0.45%
Calories 9 <1%

Growing lettuce is a rewarding experience when done with reasonable care. It offers growers fulfillment and productive and delicious reward at harvest time when considering the fairly short growing period cycles.

“Types of Lettuce”, Berkeley Wellness
Katz, Solomon H.; Weaver, Williams Woys (2003). Encyclopedia of Food and Culture. Volume 2. Scribner. ISBN 978-0-684-80565-8. Pp375 -376
Taken from “Lettuce”, Wikipedia https://en.wikipedia.org/wiki/Lettuce
Weaver, Williams Woys (1997). Heirloom Vegetable Gardening: A Master Gardener's Guide to Planting, Seed Saving and Cultural History. Henry Holt and Company. ISBN 978-0-8050-4025-8., pp170-172
Taken from “Lettuce”, Wikipedia https://en.wikipedia.org/wiki/Lettuce
“Lettuce”, University of Illinois Extension