People who are conscious about health and fitness, if they go out to eat something, then they look for healthy options. Like veggie burger is being liked a lot instead of aloo tikki burger. Lettuce means that lettuce leaves are being used a lot in green vegetables being used in veggie burgers, sandwiches etc. Many people are adding lettuce leaves to their diet with lunch or dinner even in their homes.
Kamal Palia, working as Chief Nutritionist at Ruby Hall Clinic, Pune, says, “There are many types of lettuce leaves and almost all species are good for our health. You can include them in your diet by cooking them in the form of salads or in soups etc. Lettuce is low in calories and high in water content. It’s a healthy option for people looking to lose weight.”
He told that the amount of calories, fat and sodium in lettuce is low. At the same time, there are nutrients like vitamins A, K, C, B6, magnesium, manganese, potassium. Also, due to the high water content in it, it keeps your body hydrated and does not allow you to feel too hungry. Therefore, people working on fitness can include it in their diet. It is also a good source of anti-oxidants. Due to which, consuming lettuce leaves harmful toxins out of your body. Because of which it is good for your heart health.
Kamal says that because of the vitamins, lettuce also works well for the bones of the body. Due to potassium, it is helpful in keeping your blood pressure right. It also contains a good amount of fiber, so it improves your digestion. However, people should consult their doctor or a nutritionist once before adding lettuce leaves to their regular diet, because sometimes we may have some diseases in which it will not be right for you to eat lettuce.
If you do not have any disease then you can include lettuce in your diet. But it should always be washed thoroughly before eating. Because many germs and bacteria get on green leafy vegetables. Therefore, they should always be washed thoroughly before using them because we also eat them raw in our food.
Plant lettuce at home like this
Lettuce is good for health and the most interesting thing is that you can grow it at your home. Yes, you do not need to buy it from the market to include lettuce in your diet. Rather you can plant it in your home itself. If you live in a flat, then you can also install it in your balcony. Just in the morning your balcony should get some sunlight. Vijaya Tiwari, who has been doing terrace gardening in Prayagraj, Uttar Pradesh, says that it is very easy to plant lettuce.
Just as you plant things like spinach, fenugreek in your house before the onset of winter, you can also plant lettuce leaves. You will find lettuce seeds from any seed store or online website, from which you can plant lettuce at home. Vijaya says that you can transplant lettuce at the beginning of winter, which means when the temperature of your area starts decreasing. Plant lettuce in late October or early November and your lettuce will be ready to use in about two months. If harvesting of its leaves is done properly, then once planted lettuce leaf will feed you salad for many months.
what are the requirements
- Lettuce Seeds (You can use both red and green lettuce leaves)
- While taking a pot, keep in mind that for this you need a wide pot so that it spreads well.
- For potting mix, you can mix vermicompost and cow dung in the soil.
- Before filling potting mix in a pot, check that it has a good drainage system so that water does not stagnate.
- Now fill the potting mix and put lettuce seeds in it.
- After planting the seed, spray it and water it well.
- Your plants will start growing in about eight to ten days.
- Keep giving them water regularly as per the need.
- In between, you can also give liquid fertilizer like mustard cake water.
- In about two months your lettuce is ready enough that you can start harvesting it.
Vijaya says that while plucking its leaves, keep in mind that you do not break them from the very bottom so that the plants do not get spoiled and you get lettuce leaves many times. Also, if you do not harvest for a long time, then seeds start forming in them. So you keep harvesting regularly.
Vijaya told that lettuce needs two to three hours of sunlight in the morning. If the sun starts getting more in summer, then you can keep it in such a place where the sun does not fall directly on it. Similarly, while watering, take care not to over-water because if too much moisture gets in the pot, the plants will get spoiled. Therefore, before watering, always check the soil to see how much water it needs. If properly cared for, you can eat your home grown organic lettuce for several months.
So what’s the delay, if you have started planting winter vegetables, then plant lettuce leaves in your garden today so that your family can get good nutrition.
Editing – G N Jha
Also read: Grow Aloe Vera Plant In This Way And Make Everything From Gel To Juice At Home
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