Date: 11/08/2025 11/09/2025
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Bitter Lettuce
Bitter Lettuce: A Nutrient-Dense Leafy Green Rich in Fiber and Antioxidants
1. What is Bitter Lettuce?
Bitter lettuce (Lactuca indica) is a leafy vegetable from the Asteraceae family, known for its slightly bitter taste. Native to Asia, it is commonly grown in China, Japan, and Southeast Asia. With crisp leaves and a mildly bitter yet refreshing flavor, bitter lettuce is widely used in salads, stir-fries, and soups as a nutritious and healthy food choice.
2. Nutritional Value of Bitter Lettuce
Bitter lettuce is a low-calorie, high-nutrient vegetable rich in vitamins, minerals, and antioxidants. Key nutrients include:
1.Dietary Fiber: Aids digestion and promotes gut health.
2.Vitamin C: Strengthens immunity, acts as an antioxidant, and promotes skin health.
3.Beta-Carotene: Converts into vitamin A to support vision and provide antioxidant benefits.
4.Potassium: Helps regulate blood pressure and maintain fluid balance.
5.Flavonoids and Polyphenols: Natural antioxidants that protect against free radical damage and support heart health.
3. Health Benefits of Bitter Lettuce
1.Aids Digestive Health: High fiber content supports gut bacteria balance and prevents constipation.
2.Boosts Immunity: Rich in vitamin C and antioxidants, enhancing the body’s defense system.
3.Supports Heart Health: High in potassium and antioxidants, helping regulate blood pressure and reduce cardiovascular risks.
4.Promotes Liver Health: Bitter compounds stimulate bile secretion and support metabolism.
5.Aids in Weight Management: Low in calories and high in fiber, increasing satiety while reducing calorie intake.
4. Best Ways to Eat Bitter Lettuce
1.Cold Bitter Lettuce Salad: Mixed with nuts, lemon juice, and olive oil for a fresh taste.
2.Stir-Fried Bitter Lettuce: Lightly sautéed to balance its bitterness.
3.Bitter Lettuce Salad: Combined with other greens and fruits for enhanced flavor.
4.Bitter Lettuce Soup: Cooked with tofu and mushrooms for a nutrient-rich broth.
5.Bitter Lettuce Juice: Blended with apple and lemon to improve taste and nutrition.
5. Interesting Facts About Bitter Lettuce
How to Choose the Best Bitter Lettuce?
Look for fresh, dark green leaves without yellow spots or wilting.
Can the Bitter Taste Be Reduced?
Yes, blanching or pairing with acidic and sweet dressings can help reduce bitterness.
Is It Safe to Eat Bitter Lettuce Daily?
Yes, moderate daily consumption (50-100g) provides essential nutrients for overall health.
Conclusion
Bitter lettuce is a nutrient-rich, fiber-packed, and antioxidant-loaded leafy green. Regular consumption supports digestion, immunity, heart health, liver function, and weight management. Whether eaten raw in salads, stir-fried, or added to soups, bitter lettuce is a flavorful and healthy addition to a balanced diet.
