Little Gem Lettuce Nutrition Facts, Health Benefits and Concerns

Discovering Nutrient-Packed Little Gem Lettuce

Little gem lettuce is a miniature version within the romaine lettuce family. Its tender leaves offer a delightful crunch and sweet flavor profile lending well to salads or sandwiches. Beyond having a versatile texture and taste, little gem lettuce supplies a powerhouse dose of vitamins, minerals and protective plant compounds to benefit overall health.

Little Gem Lettuce Nutrition Facts

Every 100 gram serving of little gem lettuce contains:

• 15 calories
• 1.2 g protein
• 0 g fat
• 11 mg calcium
• 28 mg magnesium
• 16 mcg folate
• 288 mcg vitamin A
• 19 mg vitamin C
• 136 mcg vitamin K

This fiber-rich lettuce also boasts antioxidants like quercetin, lutein and beta-carotene offering cell-protective effects within the body.

Benefits Beyond Standard Lettuce Varieties

Compared to more common iceberg or romaine lettuce, little gem offers higher amounts of:

• Vitamin A for immune health
• Vitamin K for bone building
• Folate to manufacture healthy red blood cells
• Magnesium and calcium supporting muscles, nerves and metabolism

Little gem lettuce beats out most types of lettuce nutritionally. Only arugula, radicchio and spinach offer comparable nutrient levels.

Health Benefits of Adding Little Gem Lettuce

Science indicates little gem lettuce’s rich nutrient profile, fiber content, water volume and antioxidant properties contribute to:

1. Supporting Heart Health

This green vegetable prevents cardiovascular disease through multiple mechanisms:

• Lowers LDL “bad” cholesterol
• Regulates blood pressure
• Reduces arterial plaque buildup

2. Controlling Blood Sugar

With nearly 95% water content, little gem lettuce has an extremely low glycemic load. Meaning, it does not trigger sharp rises or drops in blood glucose levels that can increase diabetes risk.

3. Aiding Weight Management

High water and fiber paired with very low calorie levels make little gem lettuce a smart choice for keeping hunger satisfied between meals while limiting total daily calories.

4. Protecting Eye Health

Rich lutein, zeaxanthin and vitamin A content filter out damaging blue light rays to prevent macular degeneration or vision deterioration.

5. Boosting Skin Quality

Thanks to amino acids, vitamin A, vitamin C and hydration benefits, little gem lettuce combats skin dryness, acne, wrinkles and UV damage from the inside out.

6. Building Strong Bones

Abundant calcium, magnesium and vitamin K in little gem lettuce prevents excessive loss of bone mineral density as we age while lowering fracture risks.

How To Select, Store and Prepare Little Gem Lettuce

Follow these expert tips for buying, handling and serving little gem lettuce:

Shopping for Freshness

When purchasing little gem lettuce heads, look for:

• Green, crisp leaves without brown spots
• Moist stem ends where leaves meet core
• Compact heads feeling heavy for size
• Avoid if leaves appear cracked, slimy or faded

Washing and Storage

To store little gem lettuce correctly at home:

• Cut 1⁄2 inch off stem end post-washing
• Pat leaves dry with paper towel or spin cycle
• Place lettuce in plastic bag removing excess air
• Refrigerate unwashed leaves up to ten days
• Wash just before eating for maximum freshness

Preparing Little Gem for Meals

Easy ways to enjoy little gem’s crunch include:

• Leaving leaves whole for salad bases or wraps
• Separating leaves into individual cups as edible vessels
• Thinly slicing leaves into ribbons to top sandwiches
• Chopping leaves into bite-size pieces in tacos or grain bowls

Pair with healthy proteins, fruits, veggies and dressing for balanced nutrition and flavor.

Potential Concerns with Little Gem Lettuce

While extremely healthy overall, little gem lettuce does carry some cautions regarding:

Pesticide Exposure

Like many leafy greens, little gem lettuce ranks among the most pesticide-contaminated produce when conventionally farmed. Buying or growing organic helps minimize this risk.

Pathogen Contamination

As fresh produce directly from soil and exposed to handling during harvest, little gem lettuce can harbor Salmonella, E.coli or Listeria without proper cleaning. Careful washing reduces chances of illness.

Allergic Reactions

Rarely, individuals may experience oral allergy or contact dermatitis triggered by lettuce. Discontinue use if any swelling, hives, rash or stomach upset occur after eating.

Nutrient Absorption Issues

For some with pre-existing gut conditions like Crohn’s disease, raw vegetable fiber proves difficult to properly break down interfering with nutrient assimilation. Cooking lettuce often helps increase absorption.

The Takeaway on Little Gem Lettuce

From a nutrition standpoint, little gem lettuce delivers an exceptional dose of vitamins, minerals and protective plant nutrients for very few calories. This tender green makes a smart, low glycemic addition salads, wraps, tacos and more to amplify nutrition without excess carbs or fat. Just take care to wash thoroughly and buy or grow organic whenever possible.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.