When you are pregnant, you need to provide yourself and your baby with the necessary vitamins and trace elements. This requires you to have a proper diet that will be properly enriched with these substances. Lettuce is a good choice. It is light, brittle and refreshing. Lettuce has a lot of ingredients that are good for the he alth of the mother and her baby.

Crunchy leaveslettuceare great for nibbling and are he althier than crisps or s alty peanuts. In addition, lettuce is readily available - you can buy it in any store for little money. Use it at will, remembering that your body absorbsvitaminsand minerals from natural sources much better than from dietary supplements bought in a pharmacy.

What are the properties of lettuce?

Lettuce is only 7 percent dry weight; the rest, 93 percent, is water. Despite this, it contains quite a decent amount of vitamins, minerals and other valuable substances. It contains a lot of vitamin C (twice as much as in fresh cucumber) and vitamin E, which slows down the aging process of the skin and protects the body against free radicals. It also contains vitamin A which improves the condition of the skin and is responsible for good vision, vitamin D regulates insulin secretion and vitamin B6 which improves the functioning of the nervous system. It also has a lot of calcium, magnesium, potassium and iron. Lettuce is also a whole arsenal of such antioxidants as carotenoids, polyphenolic acids and avonoids. They not only protect against free radicals, but also support the circulatory system. In addition, 100 g contains only 15 calories. Nothing but eat!

Can I drink coffee during pregnancy?

Important

If eaten regularly, lettuce has a calming and sleep-inducing effect. American research has proven this. A large portion of the vegetables was served daily to the last meal to elderly people who had trouble falling asleep. After a few months, the problem was gone. If you want to find out if it really works, eat half a large head of lettuce with your dinner.

What else are in the lettuce leaves?

Lettuce leaves are also a source of vitamin B9, i.e. folic acid. It is especially important for women planning to becomepregnancyand those who are already expecting a baby. Vitamin B9 is involved in the synthesis of nucleic acids, i.e. genetic materialcells. Our body cannot produce it on its own, so we must provide it with food or in the form of dietary supplements. Studies have shown that taking folic acid 3-4 months before pregnancy significantly reduces the risk of serious defects of the nervous system in the fetus, as well as the development of anemia in the future mother. A diet rich in folic acid should be especially taken care of by women who have previously taken hormonal contraceptives for a long time, reducing the absorption of this substance by the body from food.

Should you be afraid of the nitrates in lettuce?

They are needed by the plant to build proteins and, consequently, for further development. Most of them are in the leaves, because they actively participate in photosynthesis, i.e. biochemical changes. The presence of nitrates is normal for all plants. The problem is that some have too many of them, which is bad for us. It can cause poisoning and cause stomach cancer after many years. Nitrates are reduced to nitrites, which in turn are converted in the human body into carcinogenic nitrosamines. The source of nitrites are fertilizers, usually artificial, which plants take up as much as we give them, and not as much as they need. If the producer goes too far with fertilizing, there will be too much nitrogen in the lettuce. Sometimes, however, even despite the absolute honesty of the producer, lettuce contains more nitrates than it should. This happens when the plant is not getting enough light. The lack of sun makes the photosynthesis process much slower.

When and where to buy lettuce?

The he althiest is lettuce from May to autumn. In winter, we can buy imported salads in stores - from Spain, Italy and Morocco. However, they should not have an excess of nitrates in them, because in southern Europe they get the right dose of sun during this time. Polish lettuce is always worth buying from a trusted seller or in organic food stores, then unfortunately it is more expensive. Theoretically, lettuce for personal use can be sown in a pot and grown on the windowsill. It's just that the plant will be much less plump and we will probably not avoid the presence of harmful substances. Why? If we use ordinary soil, it will have to be fertilized anyway, otherwise we will not get a crop. In turn, soil for flowers may contain much more nitrogen than the norm for food plants.

How do I store lettuce?

The he alth value of lettuce is also influenced by the way it is stored. Do not keep it in a sealed foil bag, as it triggers anaerobic respiration and thatNitrates found in the leaves produce harmful nitrites. It's best to keep it in a vegetable storage drawer, in an open bag. If it gets dry, sprinkle the leaves with water - it will stay fresh for up to several days. Each leaf must be carefully rinsed separately in cool water. Not only to prevent the sand from crunching in the teeth, but also because during washing we can partially remove nitrates and pesticides applied on the surface. Then it's best to crush the leaves with your fingers - the pieces should be small enough to fit into your mouth at once. Do not use a knife, because in contact with the metal, the vitamin C contained in the leaves oxidizes. The divided lettuce should be immediately poured with oil-based sauce or dressing to protect it from oxidation and eat immediately.

How to serve lettuce?

You will get the best taste results by mixing several types of lettuce. Do not treat this vegetable only as an addition to the main course. Lettuce combined with, for example, pieces of tuna, roasted meat, nuts and diced tomatoes can make a tasty and he althy dinner. Lettuce will taste great with herbs, dill, radish, capers, chives, peppers, cucumbers, onions, eggs, broad beans, beans, anchovies, prawns or fruit.

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