The act of squeezing plants to obtain their juices has been done for centuries. However, extracting plant juices at home for their health benefits, or “juicing,” didn’t become popular among the masses until the 20th century. In fact, the first home juicing system -- the Norwalk Juicer -- wasn’t developed until the 1930s. Today, juicing is such a common practice worldwide that there are thousands of products, organizations and even restaurants that cater to a juicing lifestyle. One of the vegetables used in juicing as a base liquid and stand-alone drink is lettuce.
LETTUCE
Lettuce is a plant member of the scientific genus Lactuca, with one of most widely known species of lettuce being Lactuca sativa. Today’s lettuce varieties are believed to be indigenous to the Middle East and Mediterranean. However, these varieties have presumably evolved from weedlike lettuce specimens used in ancient Egypt, which are illustrated on tomb walls that date back to 2500 B.C.
The primary types of lettuce include leaf or loose-leaf, such as green and red leaf varieties; cos or romaine; stem or asparagus lettuce, such as celtuce; crisphead or heading, such as iceberg and Ithaca; and butterhead. All of these lettuce types can be used for juicing.
JUICING
Proponents of juicing say that juicing provides a greater health benefit than eating vegetables and fruits, because it is believed that the body absorbs the nutrients more efficiently via juicing. Macrobiotics Guide says that juicing is a more advantageous detoxifier, cleansing the liver and other organs and systems at a cellular level. Also, a study published in the “American Journal of Medicine” concluded that vegetable and fruit juices may delay the onset of Alzheimer's disease. However, Mayo Clinic.com states that there is no scientific evidence that juicing is healthier than eating the vegetable or fruit itself. Additionally, they report that even though the liquid extracted by juicing contains the majority of the nutrients found in the whole food, most juicing removes healthy fiber. Yet, they add that juicing is nevertheless a healthy option for people who wouldn’t ordinarily eat fresh vegetables, such as lettuce.
NUTRIENTS
According to many experts, including the USDA Nutrient Data Laboratory, lettuce contains a wide range of vitamins, minerals and others nutrients. While nutrient amounts vary among lettuce species, the types of nutrients are generally consistent among varieties. A few of the nutrients that are found in lettuce species across the board include calcium, magnesium, potassium, vitamin A, vitamin C and many B vitamins. Each of these minerals and vitamins facilitates multiple biological processes within the body, all contributing to good health.
MINERALS AND VITAMINS
Calcium, magnesium and potassium are minerals. Calcium is required for tooth and bone health. Magnesium supports immunity and muscle function. Potassium helps in cellular respiration and is needed for cardiovascular health.
Vitamin A is found naturally in two forms, including retinoids from animal sources and carotenoids, which occur in plants. One of most common carotenoids is beta-carotene, which is found in lettuce. Beta-carotene is converted to vitamin A in the body, which serves as an antioxidant and supports skin and eye health. Vitamin C is also an antioxidant, and helps to facilitate cardiovascular health, immunity, respiratory and kidney function. Twelve B-complex vitamins are known, of which four are not considered essential, because the body can make them. Those consistently found in lettuce include B-1 or thiamin, B-2 or riboflavin, B-3 or niacin, B-5 or pantothenic acid, B-9 or folic acid and B-12 or cobalamin. These vitamins assist in metabolism, hormone and blood cell production, and the functioning of multiple organs such as the heart, kidneys, thyroid, eyes, skin and liver.
REFERENCES
- https://www.encyclopedia.com/plants-and-animals/plants/plants/lettuce#2
- http://extension.illinois.edu/veggies/lettuce.cfm
- https://www.healthjuices.net/knowledge-base/lettuce-juice-health-benefits/
- https://www.ncbi.nlm.nih.gov/pubmed/16945610
- https://ndb.nal.usda.gov/ndb/
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020
- https://www.encyclopedia.com/science-and-technology/chemistry/compounds-and-elements/calcium#3