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Mache lettuce belongs to the same family as valerian, a plant noted for its soothing effect on the nervous system. Mache lettuce or Lamb’s lettuce is a leafy green vegetable with a delicate flavor and is much valued for salads in Central European countries.
Mache Lettuce Scientific Facts
- Scientific Name – Valerianella locusta Betcke.
- Other Names – Cornsalad, Lamb’s lettuce.
- French – Máche.
- Spanish – Hierba de los canónigos, lechuga de campo.
- German – Feldsalat.
- Description: The leaves of the Lamb’s lettuce plant, a member of the botanical family Valerianaceae, reach a height of 30 cm.
- Environment—It comes from the Mediterranean islands of Corsica and Sicily. Because it is cold-resistant, its cultivation has spread throughout Europe and North America. The major producing countries are Italy, Germany, and France.
Mache Lettuce Health Benefits
Although this is a common plant, it has a surprising composition in which the following nutrients are prominent:
- Proteins (2 percent) – almost as much as potatoes
- Provitamin A (709 mg RE/100 grams) – more than spinach (672 mg RE).
- Vitamin B6 (0.273 mg/100 grams) – more than eggs (0.139 mg).
- Vitamin C (38.2 mg/100 grams) – more than tomatoes (19.1 mg).
- Iron (2.18 mg/100 grams) – almost as much as beef (2.29 mg).
Although the iron content is nonheme, which is not as well absorbed as the heme iron from meat, vitamin C dramatically increases its absorption. One hundred grams of mache’s lettuce covers almost one-fourth of the RDA of this mineral for an adult male. Mache lettuce is anti-anemic, remineralizing, a stimulant to digestion, and a mild laxative.
Mache lettuce’s most important dietary and medicinal use is in treating iron deficiency anemia. Since it contains iron, vitamin C, and minerals such as copper, which are essential to helping facilitate its absorption and assimilation, mache lettuce acts as a powerful anti-anemic.
How to use and Prepare Lamb’s Lettuce
- Mache lettuce is usually eaten raw in a salad, preferably seasoned with olive oil and lemon.
- Cooked – it can be used in soups and omelets.
Frequently Asked Question
How does mache lettuce’s vitamin profile surpass more common varieties?
Mache lettuce boasts significantly higher levels of several essential vitamins:
Vitamin A (beta-carotene) is essential for vision, immune function, and skin health. Mache offers around three times the vitamin A of romaine lettuce.
Vitamin C is a potent antioxidant that aids immune health and collagen production. Mache provides more vitamin C than most lettuces.
Vitamin B9 (folate): Crucial for cell division and DNA synthesis, critical during pregnancy.
Does mache lettuce have a significant impact on heart health?
Yes! Mache contributes to heart health in several ways:
1. Potassium: This mineral helps regulate blood pressure.
2. Fiber: Soluble fiber in mache can lower LDL (“bad”) cholesterol levels.
3. Folate: Helps reduce homocysteine levels, an amino acid linked to higher cardiovascular risk.
Can mache lettuce aid in weight management?
Definitely. Mache lettuce is an excellent choice for weight management due to:
1. Low calories: A cup of mache has only about ten calories.
2. High fiber: Fiber promotes fullness, helping you feel satisfied with fewer calories.
3. High water content: This adds volume to meals without significant calories.
Are there any unique antioxidants found in mache lettuce?
Yes, mache contains several less common antioxidants:
1. Chlorophyll: The green pigment that aids in plant photosynthesis may have detoxifying and anti-inflammatory effects in humans.
2. Flavonoids: Plant compounds with potential antioxidant and anti-inflammatory benefits.
How does mache lettuce support healthy digestion?
The fiber in mache lettuce plays a key role:
1. Promotes bowel regularity: Fiber adds bulk to stool and helps prevent constipation.
2. Supports gut bacteria: Soluble fiber acts as a prebiotic, feeding beneficial gut bacteria.
Is mache lettuce a good source of omega-3 fatty acids?
Yes! Mache lettuce offers a surprisingly good amount of omega-3 fatty acids, particularly alpha-linolenic acid (ALA), for a leafy green. Omega-3s are essential for heart health, brain performance, and reducing inflammation.
Does mache impact blood sugar levels?
Mache lettuce has minimal impact on blood sugar due to:
1. Low glycemic index: It doesn’t cause rapid blood sugar spikes.
2. Fiber content: Fiber slows down carbohydrate absorption, helping maintain stable blood sugar levels.
Can mache lettuce help improve bone health?
Yes, mache contains several nutrients essential for bone health:
1. Vitamin K: Important for bone protein formation and calcium regulation.
2. Calcium: The primary building block of bones.
3. Magnesium: Contributes to bone structure.
Are there any concerns about consuming mache lettuce?
Mache is generally safe, but be aware of:
1. Nitrate content: Like many leafy greens, mache contains nitrates. These can convert to nitrites, which, in very high amounts, may be harmful. Proper washing and varied consumption mitigate this risk.
2. Oxalates: Mache has some oxalates that bind with calcium. Individuals with a history of kidney stones may want to be mindful of intake.
How do I get the best nutritional value from mache lettuce?
1. Choose fresh: Opt for vibrant green leaves without wilting or browning.
2. Store properly: Keep mache refrigerated in a crisper drawer to maintain freshness.
3. Consume raw: Enjoy mache in salads, sandwiches, or as a garnish for maximum nutrient benefits.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 136. Print.
- USDA FoodData Central: https://fdc.nal.usda.gov
- Linus Pauling Institute – Folate: https://lpi.oregonstate.edu/mic/vitamins/folate
- Journal of Nutrition – Flavonoids: https://www.ahajournals.org/doi/full/10.1161/CIRCRESAHA.117.309008
- University of Maryland Medical Center: https://www.brighamandwomens.org/medicine/endocrinology-diabetes-and-hypertension/advances-newsletters/vitamin-d-and-omega-3-vital-clinical-trial
- National Osteoporosis Foundation: https://www.natap.org/2008/HIV/NOF_Clinicians_Guide-1.pdf
Last update on 2024-07-23 / Affiliate links / Images from Amazon Product Advertising API