Oak leaf lettuce

The different varieties have somewhat different nutritional values. But in general, lettuces are rich in fiber and have very healthy components.

The most important nutrients are: vitamin A (from beta carotene, its yellow-orange color is not visible because it is hidden by the green pigments of chlorophyll) and potassium, but be careful, dark green leaves contain the most beta carotene.

Vitamin A is an antioxidant that offers protection against some forms of cancer (respiratory and intestinal system). See phytochemicals and antioxidants.

Lettuces, with the exception of the "iceberg" variety, are also moderately good sources of another antioxidant: vitamin C, calcium, iron and copper

The best known types of lettuce:

• Iceberg, round and crisp leaf that forms a compact head (Campo de Cartagena, Valle del Guadalentín and Águilas) and Alicante, harvested continuously from October to May
• Little gem" or buds
• Curly leaf (loose or separate leaves)
• Romana (elongated leaves, with whole edges and very wide central nerve). There is also the"Miniromana", of smaller size, ideal for a family salad
• Stem (also called asparagus lettuce) with leaves whose taste is not advisable.
• Simpson - Black seeded oak, darker in color
• + types of lettuce

For preservation, lettuce should not be stored with apples, pears or bananas (these fruits produce natural ethylene gas for ripening, which will cause it to rot more quickly).

The lettuce should be prepared moments before serving and start washing it very well with cold water. Slightly wilted leaves will recover by immersing them in cold water with ice for a few minutes. Do not cut or dress the lettuce too long before serving, apart from deteriorating the vitamin C it loses its appearance and crunchy flavor very quickly.

Due to the high water content, 94.9%, there is no successful method for preserving lettuce for a long period. Lettuce is not suitable for freezer, canned or dry preservation. For optimum nutritional value, lettuce should be eaten when it is fresh and crisp-tasting.

(one cup of chopped lettuce leaves)

Information for growing lettuce can be found at the following addresses:

Lettuce cultivation in gardens and small orchards
Cultivation (Infoagro)

Almost all of our salads could use lettuce, either as one of the main ingredients or as a complementary or garnish.
We remember how well lettuce hearts go with anchovies or quality tuna. Good olive oil seems made for mixing with lettuce.