Lettuce is one of the most delicate salads, grown as a leaf vegetable. The vegetable is usually consumed as cold and raw, in salads, hamburgers, tacos and a number of other dishes. There are basically six different types of lettuce, namely Butterhead (Boston or Bibb), Chinese lettuce, Crisphead (Iceberg), Looseleaf, Romaine (Cos) and Summer Crisp (Batavian). Usually lettuce leaves are slightly bitter; however they might be specifically bred to get rid of the bitterness.

The darker the color of the salad green, the more nutritious it is. Beta carotene is the chief disease-fighting nutrient found in the darker-colored greens. Since lettuce is very low in calories, it has been effective when consumed as a diet food. Due to its high water content, lettuce provides little health benefits beyond its nutrient content.

Health Benefits of Lettuce

- All lettuce is a good source of chlorophyll and vitamin K.
- Lettuce is very good for dieters because it is very low in calories.
- Lettuce is a good source of Iron which is the most active element in the body.
- Lettuce magnesium content has exceptional vitalizing powers especially in the muscular tissues, the brain and the nerves.
- The juice of lettuce combined with carrot and spinach juice is very helpful for maintaining the normal color of the hair.
- Lettuce is beneficial in the treatment of insomnia as it contains a sleep inducing substance.
- As an antioxidant, it battles certain cancers, heart disease, and cataracts.
- A dark-green color also indicates the presence of folic acid, which helps prevent neural tube birth defects in the beginning stages of pregnancy.
- Lettuce may also help treat the following problems; acid indigestion, anemia, arthritis, catarrh, circulatory problems, colitis, constipation, cough, diabetes, gastritis, gout, insomnia, irritable bowel, obesity, sexual addiction, stress, tuberculosis, ulcers and urinary tract diseases.

The fresher the salad, the better. When the cut surfaces are exposed to air, it diminishes the crispness as well as the nutritional quality of the lettuce.
Nutritional values Per 100g
- Calories : 14
- Vitamin E : 0,57mg
- Iron : 0,7mg
- Folate : 55 mcg
- Carotenes : 355mcg
- Potassium : 220mg
- Vitamin C : 5mg

Corn grows in “ears,” each of which is covered in rows of kernels that are then protected by the silk-like threads called “corn silk” and encased in a husk. Corn is known scientifically as Zea mays.

- Corn is a body building food.
- Corn is helpful in kidney problems including renal dysfunction.
- Corn bran is a heart protector, when eaten everyday it can lower cholesterol in the body.
- Cornstarch can prevent diaper rash.
- Corn is also beneficial in anemia and constipation.
- It helps in treating gout – boil 2 fresh cobs in 4 cups of water for 45 minutes, then strain and allow to cool. Place in the refrigerator. Drink one cup three times a day. Once there is relief, reduce your intake to one cup a day.
- Corn’s contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.
- Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one’s risk of developing lung cancer.
- Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup.
- Corn is a good source of pantothenic acid. This B vitamin is necessary for carbohydrate, protein and lipid metabolism.
- Rich Source of Calories : The calorific content of corn is 342 calories per 100grams, among the highest in cereals.
- Consumption of corn kernels assists the management of non-insulin dependent diabetes mellitus (NIDDM) and is effective against hypertension.
- Corn starch is used in the manufacture of many cosmetics and may also be applied topically to soothe skin rashes and irritations.

For these various reasons, the consumption of sweet corn is very necessary, as it has so many health benefits. It is a good idea to include sweet corn as a staple part of your diet to a considerable extent so as to maximize the benefits that you can glean from this rich food source.

Eating more plant-based foods, which are rich in substances called phytochemicals, seems to prevent oxidative stress in the body, a process associated with obesity and the onset of heart disease, according to the study. To get enough of these protective chemicals, researchers suggest eating plant-based foods such as leafy greens, vegetables, fruits, nuts and legumes at the start of a meal. Oxidative stress occurs when the body produces too many damaging free radicals and lacks enough anti-oxidants or phytochemicals to counteract them.
Because of excess fat tissue and certain enzymes that are more active in overweight people, being obese can actually trigger the production of more free radicals, too.

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