Lettuce
Scientific Name: Lactuca sativa
Description
Lettuce is a leafy green vegetable that is widely cultivated for its crisp texture and mild flavor. It typically has a rosette of broad, flat leaves that can range in color from pale green to dark purple. Lettuce is primarily used in salads but can also be added to sandwiches, wraps, and various dishes.
Where it Grows
- United States
- China
- India
- Mexico
- Spain
- Italy
Planting
When
Lettuce can be planted in the spring and late summer to early fall. Ideal planting temperatures range from 60�F to 70�F (15�C to 21�C).
How
- Choose a sunny location with well-draining soil.
- Prepare the soil by tilling and adding organic matter.
- Sow seeds directly into the soil at a depth of 1/4 to 1/2 inch (6 to 12 mm).
- Space seedlings 10 to 12 inches (25 to 30 cm) apart depending on the variety.
- Water gently after planting.
Care
Watering
- Keep the soil consistently moist but not soggy.
- Water deeply to encourage root development, especially during dry periods.
Thinning
- Thin seedlings once they are about 2 inches tall to maintain proper spacing.
- Leave the strongest seedlings in place.
Weeding
- Regularly check for weeds that compete for nutrients and water.
- Use mulch to suppress weed growth.
Mulching
- Apply a 2- to 3-inch layer of organic mulch to retain moisture and regulate soil temperature.
Fertilizing
- Apply a balanced fertilizer every 4-6 weeks during the growing season.
- Avoid excessive nitrogen, which can lead to leafy growth with lower flavor.
Pest Management
- Inspect plants regularly for pests like aphids, slugs, and caterpillars.
- Use organic pest control methods such as neem oil or introduce beneficial insects.
Harvesting
- Harvest lettuce when heads are firm and leaves are crisp.
- Cut the plant at the base or pick individual leaves to encourage regrowth.
Common Problems
- Bitter Taste: Caused by stress conditions or delayed harvesting.
- Bolting: When plants flower prematurely in response to heat or stress.
- Pests: Aphids, slugs, and snails can be troublesome.
Nutrition
Nutritional Benefits
- Low in calories and high in water content.
- Provides essential vitamins and minerals.
Nutritional Composition (per 100g)
| Nutrient | Amount |
|---|---|
| Calories | 15 |
| Protein | 1.4 g |
| Carbohydrates | 2.9 g |
| Dietary Fiber | 1.3 g |
| Fat | 0.2 g |
| Vitamin A | 960 IU |
| Vitamin K | 126.3 mcg |
| Folate | 38 mcg |
| Iron | 0.9 mg |
Varieties of Lettuce
- Iceberg: Crisp, tightly bounded heads.
- Romaine: Tall, elongated leaves with a sturdy rib.
- Butterhead: Soft, tender leaves with a buttery texture.
- Leaf Lettuce: Loose leaves that can be green or red.
Health Benefits
- Promotes hydration due to high water content.
- Supports eye health with Vitamin A.
- Rich in antioxidants which help combat oxidative stress.
Fun Facts
- Lettuce was cultivated by the Egyptians over 2,000 years ago.
- The world's largest lettuce was recorded at over 20 lbs (9 kg) in weight.
- Lettuce contains lactucarium, a milky substance that has sedative properties.