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Red oak leaf lettuce (Cocarde lactuca sativa)

Red Oak Lettuce - Vegetable

  • Space plants: 20 - 30 cm apart
  • Harvest in 8-12 weeks
  • Compatible with Carrots, Onions, Strawberries, Beets, Brassicas, Radish, Marigold, Borage, Chervil, Florence fennel, leeks
  • Avoid growing close to Parsley and Celery
  • Lettuce is shallow rooted so water daily in hot or dry weather to prevent a bitter flavour and bolting

Nutritional and medicinal benefits

Red leaf lettuce is nutrient-dense, meaning that it’s high in a variety of essential vitamins and minerals, yet very low in calories. Three cups (85 grams) of shredded leaves provide the following nutrients:

  • Calories: 11
  • Protein: 1 gram
  • Fat: 0.2 grams
  • Fiber: 1 gram
  • Vitamin K: 149% of the Daily Value (DV)
  • Vitamin A: 127% of the DV
  • Magnesium: 3% of the DV
  • Manganese: 9% of the DV
  • Folate: 8% of the DV
  • Iron: 6% of the DV
  • Vitamin C: 5% of the DV
  • Potassium: 5% of the DV
  • Vitamin B6: 4% of the DV
  • Thiamine: 4% of the DV
  • Riboflavin: 4% of the DV

Maintaining adequate hydration is important for your overall health. While drinking water plays a significant role in keeping your body hydrated, eating water-rich foods, such as red leaf lettuce, can also help.Red leaf lettuce is 96% water, making it incredibly thirst-quenching. Its high water content may also help curb hunger and promote fullness.

Red leaf lettuce boasts a number of antioxidants, which protect your body from damage caused by unstable molecules called free radicals. Having too many free radicals in your body may increase your likelihood of certain diseases. Red leaf lettuce is especially rich in the antioxidant beta carotene, which is a carotenoid pigment that your body converts into vitamin A. Eating adequate amounts of beta carotene may bolster your eyesight and reduce your risk of macular degeneration, a condition that can lead to vision loss. What’s more, red leaf lettuce gets its reddish-purple hues from anthocyanins, a group of flavonoid antioxidants. Diets rich in anthocyanin-dense foods may fight inflammation and are linked to improvements in heart disease risk factors, such as HDL (good) and LDL (bad) cholesterol.Additionally, red leaf lettuce is a good source of vitamin C, another powerful antioxidant. Foods high in this vitamin may reduce your risk of heart disease and certain cancers. Vitamin A is the generic name for a group of fat-soluble compounds involved in maintaining immune health, cell growth, and eye health and vision.This vitamin is also central to the normal development and function of many vital organs, including your heart, kidneys, and lungs.

Red leaf lettuce is chock-full of vitamin A, providing 127% of the RDI in just 3 cups (85 grams) of shredded leaves. Adding just one or two servings of red leaf lettuce to your diet a few times per week can help you meet your needs for this vitamin.Recent studies indicate that a diet rich in potassium may help lower blood pressure. Potassium, which is found in adequate amounts in red leaf lettuce, appears to lower blood pressure by lessening the effects of sodium and helping dilate your blood vessels. Increasing your red leaf lettuce intake in conjunction with other potassium-rich foods, such as avocados and beans, may help keep your blood pressure within a healthy range. Red leaf lettuce is an excellent source of vitamin K, providing 149% of the DV in 3 cups (85 grams) of chopped leaves. Vitamin K is crucial for blood clotting. Without it, you would increase your risk of uncontrolled bleeding. In addition, this vitamin is important for bone growth and development. Adequate intake may protect against osteoporosis and fractures. Although individuals taking certain blood-thinning medications may need to regulate their vitamin K intake, most people can boost their intake without any worry.

If you are going to use Red Oak Lettuce to treat an existing health condition please consult with your healthcare provider first.