30 Bananas a Day!

30BaD FADs: Benefits of Lettuce Greens

30BaD FADs:  Frequently Added Discussions

Do I need to eat greens?

What kind of greens and how much?

Why do I need to eat lettuce greens?   

 

Reasons to eat greens

  1. Higher Mineral Content of Greens Compared to Some Fruits
  2. Calcium Phosphorus Ratio 1:1 
  3. Chlorophyll and Magnesium
  4. Cobalt and Vitamin b12 Precurser
  5. Green Consumption in Primates
  6. Prevention and Healing with Diet 
  7. Oral Health
  8. Benefits for Bodybuilders
  9. Edible Greens: Leafy Lettuces
  10. Common Types of Lettuce Greens
  11. Tasty Green Ideas

Introduction

Leafy lettuce greens are a good addition to any diet.

One of the first noticeable signs of lack of greens on any diet are dental sensitivities.  These are sensitivities that have ruled out the possibility of external tooth and internal tooth decay as well as practicing good oral hygiene habits.  

Other problems may include impaired organ function, problems of the digestive system, kidney problems, and osteopenia (bone softening) and osteoporosis (brittle or spongy bone) which can also contribute to oral problems.  In some diets that are not alkalized by greens, arthritis, ossification (hardening or calcification) of tissues, and calcification of arteries also known as arteriosclerosis, and problems with long term heart disease and or stroke may occur. (1) (2)

While on paper the nutrient content of fruits look good, and it may appear that fruits are a perfect food, outside of the occasional variety such as oranges, some of the nutrients in fruits may be out of balance to subsist on them exclusively. Some grains and rice have little or no vitamin content such as vitamin C, and are low in mineral content such as calcium.

It is necessary to supplement a vegan or fruitarian diet with leafy lettuce greens to stay alkalized, and to avoid long term problems such as osteopenia and osteoporosis which may lead to oral problems, toothaches, and a crumbling of teeth. (3)

While it is not a guideline here @30BaD making it a must to eat lettuce greens, they are highly recommended and some of those reasons are listed here although not all inclusive.  

Higher Mineral Content of Greens Compared to Some Fruits

All fruits and vegetables have vitamins and minerals, and while the vitamin content of greens may match that of some fruits, the mineral content such as calcium, phosphorus, and magnesium of some greens may be higher that most fruits.  (4) (5) (6)

Greens are high in important minerals, such as calcium, phosphorus, and magnesium, needed to regulate body functions and build strong bones and tissues.  These three minerals, calcium, phosphorus, and magnesium, account for 98% of the body’s mineral content by weight. Calcium and phosphorus play basic roles in countless biochemical reactions at the cellular level. They are also the main components of the skeleton, and without magnesium many metabolic functions could not take place.  (7)

Calcium is a mineral that is an essential part of bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to work. Calcium is used for treatment and prevention of low calcium levels and resulting bone conditions including osteoporosis (weak bones due to low bone density), rickets (a condition in children involving softening of the bones), and osteomalacia (a softening of bones involving pain). Calcium is also used for premenstrual syndrome (PMS), leg cramps in pregnancy, high blood pressure in pregnancy (pre-eclampsia), and reducing the risk of colon and rectal cancers.

Lack of minerals such as calcium, phosphorus, and magnesium can cause weak bones, imbalanced hormones, irregular heartbeat and fatigue.  Osteopenia, osteoporosis, and low calcium levels may also put one at risk for poor dental health, and cause erosion of teeth from the inside, pain, and possibly crumbling of the teeth. (8) (9)

Calcium to Phosphorus Ratio 1:1

Not only is consumption of vitamins and minerals important, so too is how they are consumed.  Phosphorus is an important element in building bone, but cannot be utilized by the body without calcium, and may need equal parts calcium to be properly absorbed. Calcium absorption may be decreased by high dietary levels of phosphate, oxalate (in rhubarb, spinach, and kale), or phytate compounds in fiber. Too much protein in the diet may increase the amount of calcium excreted in the urine and decrease the amount available for building bones. (7)

If calcium intake and or absorption is too low, the body will release a hormone to try to increase digestive absorption of calcium, and then ironically, pull calcium from the bones to compliment the phosphorus which long term could result in osteopenia, osteoporosis, and dental problems.  (10)

While increasing calcium content in the diet is beneficial, supplementing with phosphorus or consuming high rates of phosphorus in the diet not balanced in homeostasis with calcium, and or magnesium and vitamin D, can cause toothache, increase risk of death in cardiovascular and kidney patients, affect hormone levels, affect organ, intestine, and kidney function, as well as cause imbalances in bone health and formation causing conditions such as osteopenia an osteoporosis. (11) (12) (13)

While it may not be necessary to make sure every meal has a ratio of 1:1, make sure that the daily average has a ratio of 1:1, and that about 1-2 pounds of raw leafy lettuce greens are consumed daily for overall smooth running  of the body, and to prevent bone issues and dental issues.  (14)

Fruits are high in vitamins and have some minerals too like calcium and phosphorus, but the calcium to phosphorus ratio may be out of balance in many fruit, and the diet needs to be alkalized with greens which may have a better ratio.  Oranges may be the exception to the rule.  (5) 

And example of a meal with an ideal calcium phosphorus ratios is 2 large oranges that have 130 mg of calcium and 36 mg of phosphorus, 3 bananas that have 33 mg calcium and 148 mg phosphorus, and a head of romaine lettuce that has 207 mg calcium and 188 mg phosphorus.  This is a grand total of 370 mg calcium and 372 mg of phosphorus.  The calcium to phosphorus ratios are right at the 1:1 point! Adding another orange to the menu will result in a perfect ratio with calcium left over for other body functions besides bone building.  

Chlorophyll and Magnesium

Chlorophyll is good for organs, cells, blood health, and the immune system. 

This analyses of chlorophyll is from The Allied Health Blog:

Hemoglobin and chlorophyll have similar structures. The main difference is that the porphyrin ring of hemoglobin is built around iron (Fe), where as the porphyrin ring of chlorophyll is built around magnesium, (Mg). It is interesting that humans inhale oxygen and expel carbon dioxide and plants do the opposite. Our survival seems uniquely dependant upon one another. It isn’t surprising to think that the consumption of chlorophyll would benefit our own bodies. Chlorophyll is necessary for plant photosynthesis. One of chlorophyll’s main functions is to absorb light and transfer that energy to a specific chlorophyll pair. That is why plants are considered primary producers of energy. They are able to absorb the sun’s energy directly. I am not sure if the similar molecular structure of hemoglobin is what makes chlorophyll so beneficial to humans. However, the similarities between them are impressive. Hemoglobin is composed of four elements- carbon, hydrogen, oxygen and nitrogen. All four are organized around iron. Chlorophyll is composed of the same elements, which are organized around magnesium. I do believe that the direct source of energy from the sun and the rich vitamins and minerals that chlorophyll contains make it valuable for human consumption. Chlorophyll’s similarity to hemoglobin probably makes it easy for the body to use. Scientists have found chlorophyll to have anti-oxidant, anti-inflammatory and wound healing potential. Many benefits have been found including: -The growth and repair of tissue. -Increased distribution of oxygen throughout the body. -Improving oxygen supply to red blood cells. -Deodorizing bad breath, urine, fecal waste and body odor. -Helping the body reduce toxins. So, the next time you are out at your favorite juice bar, you may want to consider trying a shot of wheat or barley grass. The benefits are substantial and will definitely out weigh the grassy flavor.    (15)

Green vegetables are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. 

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis.  (16)

The recommended daily allowance for magnesium is about 320 mg for females and 420 mg for males.  Eating 2 pounds of leafy lettuce greens a day may give half of the daily requirement of magnesium. (16)

Cobalt and Vitamin b12 Precursor

Leafy greens grown on cobalt enriched soils are a great source of the element cobalt.  Cobalt is the element the body needs from b12.  When greens are eaten, the body can utilize some of the cobalt for functions, and the rest is consumed by gut bacteria of which provide a source of b12 of which may be absorbed in the digestive track.  Eating up to 2 pounds (or about 1kg) of lettuce salads and some nuts a day may help keep b12 levels normal. (17) (18) (19) (20)

Green Consumption in Primates

In nature, many of our primate cousins eat up to 40% of their diet in volume and or calories in tender leafy greens.  That could be as many as 13 pounds of greens for some species!  (21)

Prevention and Healing With Diet 

Conditions likes osteopenia, osteoporosis, and dental health can be prevented, managed, or cured with fruits and vegetables. Several studies have linked higher intakes of fruits and vegetables with better bone health.  Some scientists believe that fruits and vegetables contain certain nutrients that are beneficial for bones. Some examples of these nutrients are:  (22)

Calcium. Sources include collard greens, turnip greens, dandelion greens, and mustard greens.

Magnesium. Sources include spinach, beet greens, okra, tomato products, artichokes, plantains, collard greens and raisins.

Potassium. Sources include tomato products, raisins, papaya, oranges, orange juice, bananas, plantains and prunes.

Vitamin C. Sources include red peppers, green peppers, oranges, grapefruits, strawberries, papaya and pineapples.

Vitamin K. Sources include certain dark green leafy vegetables 

Oral Health

As previously mentioned, greens contain valuable minerals such as calcium, phosphorus, and  magnesium which promote healthy bone and dental growth, healthy tissues including gums, and promote proper body functions such as cardiovascular health which can translate into good blood flow to oral tissues.  

Chewing greens in their whole form can cleanse the teeth and mouth, alkalize the mouth, inhibit bacteria growth, and prevent tooth decay.  Eating greens may help remineralize the enamel of the tooth externally. 

There was an old saying:  "An apple a day keeps the doctor away."  And, many old wives tales encourage eating apples to cleanse the mouth and ward off cavities.  Well, granny may have been right.  One medium raw apple contains about 6 mcg of fluoride.  The body has some organic fluoride in the form of calcium fluoride which is good for preventing tooth decay and building strong bones.  (23) (24)

Good dental protocol should still include flossing once a day, and brushing the teeth with a tooth brush.  There is an argument among some naturalists that primates do not brush, but why should we?  The problem may be in that because of poor parental nutrition, and poor nutrition in childhood, many of us have underdeveloped dental arches and crowding of teeth.  (25)

Primates have wide gaps and spaces between their teeth.  It is imperative for most humans to floss the crowded spaces at least once a day, and to brush.  

 

Benefits for Bodybuilders

As already mentioned, greens are great for maintaining and building bone, muscle and other healthy body systems.  For people seeking fitness goals and or body building, greens are a great nutrient dense low fat addition to the body.  Nature's own supplement in a leaf and not a bottle.  Some raw lettuce greens like romaine are high in protein and are a great way to ensure protein requirements are met and might be of interest to those bodybuilders interested in protein.  

According to the CDC, our basic protein requirments are:  (26)

Women ages 19 – 70+=46 grams a day
Men ages 19 – 70+ =56 grams a day

A sample day's menu for an active female might include:

Two nutrient dense heads of raw romaine for 15 g of protein and 200 calories

A mono meal of 15 raw oranges is 25 g protein and 1275 calories

A mono meal of 10 medium bananas is 13 g of protein and 1000 calories 

A snack of about 3 cups pitted cherries give 4.8 g protein  300 calories

This translates into 57.8 grams of protein and 2775 calories which is more than a female requirement of protein and actually meets the male requirement.  If a male adds three more bananas to the menu, he is set to go too with close to 60 g of protein and 3k calories.  

Not only does this menu provide our protein and calorie requirements, it is nutrient dense in vitamin C, A, and  many other needed nutrients that a dried protein supplement might be lacking in.

 

Edible Greens: Leafy Lettuces

While some of these vegetables are not against guidelines, they have made some of our members ill and are not recommended as optimum foods.  For optimum digestion, avoid cruciferous veggies like broccoli, kale, spinach, and cauliflower, and root vegetables like carrots, potatoes and tubers, starchy vegetables like beets, grains and bread, and most processed foods.  

These foods are high in oxalate which is an irritant causing problems such as burning mouth and throat during consumption, sour stomach, stomach pains, diarrhea, constipation, gas, bloating, acne and skin eruptions, possible hair thinning and loss, blood in stools, high uric acid, arthritis, kidney stones and kidney problems, urinary pain and or problems, and or slowed digestion which makes it difficult to eat enough calories during the day. 

Oxalate Health Impact

Some oxalate containing vegetables such as spinach may inhibit calcium absorption, impair iron absorption, promote kidney stones, and or contribute to poor kidney health. (7) (27)

For best results, eat tender leafy lettuce greens.  (28)

Common Types of Lettuce Greens

  1. Leaf – Also known as looseleaf, cutting or bunching lettuce, this type has loosely bunched leaves and is the most widely planted. It is used mainly for salads.
  2. Romaine– Used mainly for salads and sandwiches, this type forms long, upright heads. This is the most often used lettuce in Ceasar salads.
  3. Crisphead – Better known as the "iceberg" lettuce, the most popular lettuce in the US, this type is very heat-sensitive and was originally adapted for growth in the northern US. It ships well, but is low in flavor and nutritional content, being composed of even more water than other lettuce types.  
  4. Butterhead – Also known as Boston or Bibb lettuce, this type is a head lettuce with a loose arrangement of leaves, known for its sweet flavor and tender texture.
  5. Summercrisp – Also called Batavian or French Crisp, this lettuce is midway between the crisphead and leaf types. These lettuces tend to be larger, bolt-resistant and well-flavored.
  6. Stem – This type is grown for its seedstalk, rather than its leaves, and is used in Asian cooking, primarily Chinese, as well as stewed and creamed dishes. (29)

 

Tasty Green Ideas

Marinate lettuce leaves in tomato or lemon juice for a few minutes. 

For a pizza salad, make a bed of lettuce greens.  Cut up tomatoes separate and massage until juice starts to separate, drizzle tomatoes and juice on top of greens.  Top with avocado also known as the vegan cheese, and add mushrooms if desired. 

Salsas can be made in an infinite amount of ways whether sliced and diced or processed in a chopper.  Common ingredients might include mango, avocado, tomato, red or green onions, cylantro, oranges, and lemon or lemon juice.  

Lettuce wraps taste good when wrapped around a favorite fruit such as dates or bananas.  

In Conclusion

For overall optimum health, it is recommended to eat about 1/2 to 2 pounds of leafy lettuce greens a day for mineral content, to keep the mouth and body alkalized, to keep calcium to phosphorus ratios normalized, and for optimum body organ and system functions, and to avoid bone and dental problems. 

References

  1. http://www.nlm.nih.gov/medlineplus/bonedensity.html  Osteopenia
  2. http://www.nlm.nih.gov/medlineplus/osteoporosis.html  Osteoporosis
  3. http://www.betterbones.com/blog/post/Tips-for-alkaline-diet.aspx  Alkaline
  4. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1846/2  Medium banana 118 g
  5. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1966/2  One orange  131 g
  6. http://nutritiondata.self.com/facts/vegetables-and-vegetable-produc... 1 serving romaine 85 g
  7. http://www.healthychildren.org/English/healthy-living/nutrition/Pag... Calcium Phosphorus Magnesium
  8. http://www.nlm.nih.gov/medlineplus/druginfo/natural/781.html  Regarding Calcium
  9. http://www.nlm.nih.gov/medlineplus/minerals.html  Minerals
  10. http://www2.kumc.edu/instruction/nursing/nurs466/lecture%20notes/el...  Calcium and Phosphorus Relationship
  11. http://medical-dictionary.thefreedictionary.com/calcium%3aphosphoru...  Toothache
  12. http://jama.jamanetwork.com/article.aspx?articleid=646157  risk of death increased
  13. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2486454/  

    Disorders Involving Calcium, Phosphorus, and Magnesium

  14. http://www.livestrong.com/article/472289-calcium-phosphorus-ratio-i... 1:1 or 1.5:1
  15. http://alliedhealthblog.com/2010/11/the-similarities-between-chloro...  Similarities of Chlorophyll and Hemoglobin
  16. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/  Magnesium Requirements
  17. http://scienceviews.com/geology/cobalt.htmlhttp://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins... Cobalt in soil
  18. http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Other-vitamins...  Dietary Sources of Cobalt
  19. http://soilandhealth.org/02/0201hyglibcat/HlthUltd.pdf  Page 61-62 for b12 absorption in vegans. 
  20. http://www.soilandhealth.org/06clipfile/drbass04.pdf  Eat 2 pounds of leafy salads a day. 
  21. http://www.hcgfatloss.com/victoria-boutenko/green-for-life/how-chim...  How Chimpanzees eat and amount of greens at 40% of diet. 
  22. http://www.nof.org/aboutosteoporosis/prevention/foodandbones
  23. http://www.nlm.nih.gov/medlineplus/ency/article/002420.htm  Calcium Fluoride
  24. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2  Apple and Fluoride Content
  25. http://www.journeytoforever.org/farm_library/price/pricetoc.html  Weston Price:  

    Nutrition and Physical Degeneration A Comparison of Primitive and Modern Diets  and Their Effects

  26. http://www.cdc.gov/nutrition/everyone/basics/protein.html  Protein Needs
  27. http://www.irondisorders.org/diet/  Oxalates and Iron
  28. http://rawschool.com/best-raw-foods/  Good and bad fruits and vegetables.
  29. http://en.wikipedia.org/wiki/Lettuce

Disclaimer:

This blog is for informational purposes only.

The medical and/or nutritional information on this site is not intended to be a substitute for professional  medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health 
provider with any questions you may have regarding a medical condition. Never disregard professional 
medical advice or delay seeking it because of something you have read on this Web site.

Updated August 9, 2012 By PK

Views: 15094

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Comment by Colleen on June 11, 2014 at 8:07am

Oh wow! I learned a lot! (As I eat my spinach/romaine salad :[ ) lol 

Comment by BananaStatesofMurica! RAW OR DIE on May 19, 2014 at 1:24pm

Thank you...just on time I needed this!

Comment by Marissa on May 19, 2014 at 1:15pm

Great information. Thanks! Question. I'm not sure what "tubers" are.  Can anyone tell me?

Comment by Mariano Rodríguez on December 12, 2012 at 3:37pm

Thank you! "Lettuce greens" = "Lettuce" = "Lactuca sativa"  

Comment by PK on December 12, 2012 at 2:52pm

Welcome Mariano and no worries on the English.  I can at least understand what you have written properly.  I know it is not a perfect tool, but google translator might help you.  You can copy and paste what we have written here to get a general meaning in your native language.  

Google Translate

I will also go back and see if I can revise anything to make things more understandable too.  Somethings make sense to English speakers as we get the idiomatic side of the language so some people may automatically understand lettuce to be greens and or greens to include lettuce.  

To answer your question...

Here we only promote lettuce greens.  Here is an article that defines lettuce (greens) pretty well:

http://en.wikipedia.org/wiki/Lettuce

We have found that long term, most people who try to subsist on fruit only end up having pain in their teeth and or oral and dental problems in spite of flossing and brushing.  

Eating about 1/2-2 pounds or heads of lettuce greens a day helps.  

I have found that putting a double emphasis on using the words lettuce/greens helps people understand their importance in the diet and for long term oral and digestive health and success on a fruitarian diet, and I use the common example of primates like chimps eating up to 40% of their diet from tender greens.  

Now, what other people define and or eat as "green salad" is not necessarily healthy for most people and or considered a green in this context.  For example, some people eat zucchini salad and think they have fulfilled their green requirement, but zucchini is a botanical fruit.  Many people define salad and greens as the same thing and or assume what they put in their salads is healthy.  Some people were making huge salads and or smoothies out of things like kale and spinach or trying to eat a lot of cucumbers, and then having digestive problems.  Some people were also doing 811 100%, or so they thought, and started having problems with kidneys, acne, and all sorts of digestive issues.  

Actually, Dr. Graham in the 811 book also encourages tender lettuce greens, and discourages the more cruciferous and difficult to digest things like kale and spinach.  

I researched why was this, and found out that many of these foods are high in anti nutrients like oxalates (oxalic acid), sulfurous compounds, and or indigestible cellulose.  After my research, and troubleshooting with members, we have eliminated many of the veggies and or greens that people have come to associate as healthy salad greens and have found that lettuce greens are one of the most optimal things available to supplement our diet for long term success.  

High oxalate foods like kale and spinach can cause a host of short term and long term health problems.  

30BaD FADs: Oxalate Health Impact - 30 Bananas a Day!

Having said all that, these foods are not against guidelines per say, rather, if someone is eating them and having side effects, and after an honest analyses of diet, it is better for some, and probably for most of our members to give up eating things like kale and spinach.  

Now some people do ok with celery.  I personally get indigestion and bloating when I eat it as well as some of our members.  But some of our members do ok with it.  

Another way to look at this is that just because it is green does not mean it is a lettuce and or salad green and or is going to provide the same benefits as salad greens.  Avocados tend to be on the green side, and do provide some chlorophyll, but from a botanical perspective, may still be classified as fruit, be too high in fat, and have poor calcium to phosphorus ratios, therefore avocados remain a treat food and are eaten sparingly.  

Zucchini may be classified as a fruit botanically, although from a culinary point of view it is called a vegetable.  It is green color, but would not fulfill the green supplementation of diet as referred to here, but a fruit, and according to some opinions high oxalate.  Many of our members cannot eat zucchine without indigestion, gas, or bloating.  

And, outside of lettuce greens, a good question to ask oneself is could I make a meal out of it and or get enough calories from it, and or not get sick from it.  Zucchini and celery may not quite fit the criteria.  

I hope this helps.  Feel free to ask more questions if you still do not understand and or my long response has confused you more:-D

Peace, PK

Comment by Troy Santos on December 12, 2012 at 2:33pm

No Mariano, lettuce greens is only lettuce. But it includes all kinds of lettuce, including red leaf and any other color that might be out there. Spinach is discouraged, except baby spinach. But, unless I read this wrong, we ought to see for ourselves. PK (the author) says that many members of this group have problems with the foods that are said to have high amounts of oxalic acid. So, again, if I'm reading PK correctly, if we eat those foods and don't have any problems, then we ought to be okay. But, with so many potential health problems listed, it seems likely that most people experience at least one of them, at least sometimes. 

And to Yana (sorry but I don't know how to spell your name as you did ;-) ) you can search the internet for lists of vegetables high in oxalic acid. I did that some weeks ago, sorry I don't have a link for you, but they're not hard to find. But you know, I've seen lists that put vegetables that PK says are high in oxalic acid as low in oxalic acid. I've also seen that it's not a simple calculation and that, if I remember correctly, there are variables that must be considered, and so it's of no use to give a simple figure. 

To make this matter more fun, there are people in the raw movement who say that cooking foods that have oxalic acid in them activates the property that binds the acid to them, thereby inhibiting assimilation. I've also seen that someone in the raw movement says that oxalic acid is good for you! 

But look, best thing is to not worry about anything, right? Next best thing is to do your own reading and try these foods to see what happens within you. 

Comment by Mariano Rodríguez on December 12, 2012 at 2:15pm

Hello.  I don't speak English fluently and my vocabulary is limited.  What's the meaning of "lettuce greens"?.  Simply "lettuce"?. Does it include celery, spinach, etcetera?.  

Comment by crystal on November 21, 2012 at 5:04pm

thanks so much for the vital info i dont love greens but will now pay attention to eating them

Comment by ﻻan mangostan on November 1, 2012 at 6:56am

what about dill, lamb's lettuce, thyme, kohlrabi leaves, carrot greens, mint, clover, got anyone a big, big list ?

Comment by Alan Anon on October 18, 2012 at 1:25am

This is the most relevant I've found... 

Though must be plenty of other Green Alternatives..

http://www.google.com/imgres?hl=en&sa=X&biw=853&bih=434...

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