Salads that botanically belong to the Lactuca species (let lettuce), such as lettuce, lettuce and romaine lettuce, but also other lettuces such as chicory, dandelion and radicchio release a white milky juice when cut. This contains very special bitter substances called lactucin and lactucopicrin. 🥛✨
These compounds, which are sesquiterpene lactones, show calming, sleep-promoting and pain-relieving properties in animal studies. The dried milky juice of wild lettuce (Lactuca serriola) has also been used as a sedative in herbal medicine for centuries. 🌿🛌
Unfortunately, we still lack robust, controlled studies on isolated lactucin/lactucopicrin that can clearly confirm this effect in humans. However, observations about teas made from wild lettuce or pressed green salad juices show a clear subjective calming effect, which is why you should definitely give green salad and especially freshly pressed green salad juices or smoothies a chance in the evening. 🍵😊
Since these bitter substances are fat-soluble, you should definitely add some good olive oil or another virgin oil to the salad, smoothie or salad juice. 👍
There are currently several mechanisms that could explain the calming effects of lactones in lettuce:
1. Binding to GABA receptors in the brain. GABA is a calming neurotransmitter. 🧠
2. Binding to adenosine receptors in the brain. Adenosine is a breakdown product of ATP and signals to the body a low energy level and the need for recovery. ⚡💤
3. Inhibition of COX enzymes, which are involved in the formation of pro-inflammatory, pain-inducing and awakening tissue hormones. 🔬
In addition to calming effects, the liver-protective, antimicrobial and weight-reducing effects of these bitter substances in the milky juice of lettuce are also discussed. 🌱⚖️
