health properties

Legendary lettuce

Is lettuce just the base of your salad or the crunch in your sandwich? Surprisingly, lettuce varieties contain a wide range of nutrients and including a combination of these in your diet will offer plenty of health benefits.

Each lettuce variety has its own phytonutrients and these are dictated by the colour pigments they contain. Phytonutrients provide us with unique health properties. For example green leaf lettuce contains quercetin; which can have anti-histamine effects and help prevent heart disease. Red leaves contain cyanidins, which are helpful with conditions such as diabetes and high cholesterol. 

Romaine lettuce is particularly rich in nutrients. It is an excellent source of vitamin K and vitamin A (in the form of carotenoids) and is also rich in folate and molybdenum amongst many others.

The vitamin K content is particularly important for maintaining healthy bones, blood clotting and preventing heart disease. Additionally the carotenoids are vital for promoting eye health, the immune system and normal cell growth and development.

So don’t just use lettuce as a garnish; it is delicious roasted, made in to Asian style wraps, puréed in to a smooth soup or braised with peas, onions and lemon juice.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter atwww.marcellerosenutrition.co.uk

Superb Swede!

Swede is bursting with nutrients and consequently boasts many health properties. Not to be confused with the turnip, swede has yellow or white flesh and is much larger than the turnip.


Swede, like other cruciferous vegetables, is rich in glucosinolates. Studies indicate that these phytonutrients have anti- cancer properties. Swedes are also packed with antioxidants including vitamin C, carotenoids, zinc and manganese. 


The fibre content in swedes helps promote a healthy digestive tract, whilst the magnesium, calcium, potassium and phosphorus content help to support bone health.


Swedes can be eaten raw, grated like a cabbage. Alternatively roast your swede with onions, carrots and sweet potato, add it to soups and stews or mash it into a healthy vegetable ensemble.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics
If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk