Ananda Mahony
NaomiFoods that heal...Lettuce and salad greens
September 19th 2006 00:00
Butter lettuce
Although oftern dismissed as just being full of water; leafy salad greens contain vitamins, minerals and antioxidants that are valuable to the body. They also have the advantage over most other vegetables in that they are eaten raw.
Studies have linked salad greens with the reduction of stomach cancer, heart disease and stroke (if eaten regularly), because of their antioxidant contents, vitamins C, E and carotenes.
Leafy greens provide a good source of iron which helps prevent anemia and for pregnant women; the folate content assists in the prevention of Spina bifida occuring in the fetus.
Bitter tasting salad greens such as endive, stimulate the digestive fluids in the stomach and assist with liver function. This is beleived to help gout and rheumatism.
The white latex that seeps from cut lettuce has a calmaing effect on the nerves and may help to promote relaxation and sleep.
It is better to eat the outer green leaves as oppposed to the pale innner ones in order to gain the full antioxidant benefits.
Try to choose organically grown varieties as the leaves have a large surface area to be exposed to pesticides. Prepare and serve just before eating as the nutritional value diminishes quickly after being cut and exposed to the air.
Baby lettuce - varieties
Growing
Plant in well drained, prepared soil. Ensure that you plant the right variety at the right time of the year (check instructions on packet). Water thoroughly and regularly. Provide with generous amounts of nitrogen feeding.
The key with growing lettuce is to encourage fast growth as this will ensure that the lettuce is crisp with tender hearts.
There are many varieties of leafy salad greens available. Try different conbinations to get maximun nutritional benefits. Enjoy!!
Resources
Text: Healing foods by Mirian Poulin/Convent Garden Books
Yates Garden Guide 41st Edition/Harpercolling Publishers
Images:Lettuce - Photo: Minaev Sergeyagency: dreamstime.com
Baby lettuce - Photo: Elenathewise/agency
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