10 beneficios de la lechuga
Nutrición

10 beneficios de la lechuga

Por Kiwilimón - Junio 2014
La lechuga es un ingrediente que a veces no es valorado como se debería. Es el hilo conductor de muchas de nuestras ensaladas favoritas; pero además, conlleva un sinfín de buenas noticias para la salud. Para que conozcas estos beneficios, te presentamos 10 beneficios de la lechuga y algunas recetas para que puedas prepararla de manera deliciosa.

10 Beneficios de la lechuga:

1. Su aportación calórica es mínima: unos 100 gramos de verdura proporcionan aproximadamente 15 calorías al organismo. 2. Aporta gran cantidad de vitamina A, C, E, B1, B2, B3, 100 gramos de lechuga al día ayuda a tener en regla todos nuestros nutrientes de la jornada. Ensalada de Manzana Verde y Lechuga Una rica ensalada con lechuga, manzana verde, queso y nuez. El aderezo está hecho a base de aceite de oliva, limón, sal y pimienta. 3. La lechuga contiene vitamina K, que tiene un papel muy importante en el metabolismo óseo, y junto con el calcio y fósforo ayudan en el crecimiento sano de los huesos. 4. La lechuga contiene grandes oligoelementos como el selenio, que ayuda a prevenir al organismo de contraer ciertos tipos de cáncer, como el de pulmón, colon, y próstata. 5. Es un muy buen diurético; consumir lechuga estimula la eliminación de líquidos en el organismo. Esto ayuda a la eliminación de cálculos renales. 6. Consumir lechuga ayuda a calmar el sistema nervioso, por lo que combate el insomnio. Ensalada Verde con Fresas Una rica y fresca receta de lechuga verde con fresas y aderezo de fresas con vinagre balsámico. 7. Consumir lechuga frecuentemente ayuda a disminuir el colesterol en sangre. 8. Consumir lechuga reduce el azúcar en la sangre, esto de debe por su gran poder diurético. 9.  La lechuga contiene mucha vitamina C, la cual es un potente antioxidante natural que ayuda al cuerpo a desarrollar resistencia contra agentes infecciosos. 10. Contiene carotenos, los cuales proporcionan un filtro natural contra los rayos UV en la retina. Perfecta para temporada de playa y sol.  

Aprende aquí Cómo revivir una lechuga

Tipos de lechugas

Conoce todas las variedades de lechugas existentes para que puedas disfrutar de ellas en una explosión de sabores, texturas y colores, creando una cocina saludable, sabrosa y más atractiva. Lollo Rosso. De origen italiano, sus hojas rizadas recuerdan a la escarola. Su tonalidad rojiza amoratada, suave textura y sabor ligeramente amargo, aportan color y distinción a las ensaladas. Romana. Su sabor, dulce y suave, presenta unas hojas exteriores crujientes y de un precioso color verde oscuro, las cuales se vuelven más claras en el cogollo. Esta variedad es muy resistente al paso del tiempo. Batavia. Sus grandes hojas verdes redondeadas, poseen un sabor muy suave y una textura poco crujiente. Trocadero. Se trata de una variedad muy apreciada en Francia, mantecosa, suave, poco crujiente y con un gran cogollo de color verde. Iceberg. Su denominación viene dada por su alta resistencia al frío. La forma redondeada del repollo la hace inconfundible. Sus hojas son grandes, verdes y muy crujientes, la cuales se aclaran de tono a medida se acerca al tronco. Cogollos. Son lechuguitas de tallo pequeño que forman una cabeza similar a la col, de hojas tiernas y prietas. Los cogollos que destacan en esta variedad son los de Tudela. Hoja de roble. Esta llamativa variedad acogollada, compacta, crujiente y con un sabor dulzón, posee unas hojas onduladas con tonalidades verdes, marrones y violetas. Cresta. Esta variedad se caracteriza porque posee en su parte superior un tono morado. Su corazón, presenta un color óxido. Sweet gem. Una variedad creada sobre la lechuga romana que posee un sabor más dulce y una textura muy crujiente.  

Otras recetas con lechuga:

Tacos de Lechuga Orientales con Pollo Estos tacos de lechuga son un platillo ¡delicioso! La receta es muy fácil e ideal para una cena de último momento. Taquitos de lechuga con jicama y pollo Hojas de lechuga con pollo, jicama, aguacate y mango. Servidos como taquitos. Rollos vietnamitas de atún Rollitos de atún envueltos en hojas de arroz y lechuga con menta en una salsita picosa de soya. Ensalada Cobb La ensalada cobb es una ensalada clásica que contiene lechuga, aguacate, pollo, tocino, huevo y jitomate. La receta está acompañada de un aderezo de queso roquefort.  
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