Lettuce at Suhoor: A Hydrating and Nourishing Choice for Ramadan

Suhoor is an essential meal during Ramadan, as it helps provide the body with energy and reduces feelings of hunger and thirst throughout the long fasting hours. One of the foods highly recommended for the suhoor table is lettuce, thanks to its impressive health benefits and high nutritional value, making it an ideal choice for those who are fasting.

Lettuce contains a very high percentage of water (over 90%), which helps hydrate the body and reduce thirst during the day. It is also rich in fiber, which supports healthy digestion and helps prevent constipation—a common issue during Ramadan. In addition, lettuce is light on the stomach, easy to digest, and does not cause heaviness or discomfort after eating.

It is packed with essential vitamins and minerals such as Vitamin A, Vitamin K, folate, potassium, and Vitamin C, all of which support overall health, boost immunity, strengthen bones, and help regulate blood pressure. Lettuce also contains natural calming compounds such as lactucarium, lactucopicrin, and lactucin, which may promote relaxation and improve sleep quality after suhoor.

8 Key Benefits of Lettuce at Suhoor

1. Hydrates the body and reduces thirst
   With its high water content, lettuce helps maintain fluid balance during fasting.

2. Improves digestion and prevents constipation
   Its natural fiber regulates bowel movement and reduces bloating.

3. Promotes relaxation and better sleep
   Natural calming compounds may help with relaxation and sleep quality.

4. Light and easy to digest
   Suitable for people who experience stomach sensitivity during fasting.

5. Rich in vitamins and minerals

   • Vitamin A: supports vision and skin health

   • Vitamin K: essential for bone strength and blood clotting

   • Potassium: supports heart health and blood pressure regulation

   • Folate: important for cell growth and repair

6. Strengthens the immune system
   Its Vitamin C content helps protect against infections and inflammation.

7. Supports weight management
   Very low in calories (around 15 calories per 100 grams), making it ideal for healthy weight control.

8. Enhances bone health
   Contains calcium and Vitamin K, both important for maintaining strong bones.

Why Include Lettuce in Ramadan Meals?

Lettuce belongs to the leafy green vegetable family and has been valued since ancient times. Even ancient Egyptians recognized its health benefits and cultivated it widely. Today, health sources such as Cleveland Clinic highlight lettuce as a nutritious food rich in vitamins and antioxidants.

A single cup of chopped lettuce contains:

• 5–10 calories

• 1–2 grams of carbohydrates

• 0 grams of fat and cholesterol

• 0.5–1 gram of fiber

• Up to 40 micrograms of folate (about 10% of daily needs)

• 205 micrograms of Vitamin A (about 23% of daily needs)

• 56 micrograms of Vitamin K (about 47% of daily needs)

Because lettuce is usually eaten raw, it retains most of its nutrients compared to cooked vegetables.

Best Ways to Eat Lettuce at Suhoor

• Add it to a fresh green salad.

• Make a lettuce sandwich with cheese or boiled eggs.

• Combine it with yogurt and cucumber for extra hydration.

• Use it as a base for a light wrap or burger.

With its hydrating properties, digestive benefits, and calming effect, lettuce is a smart and healthy addition to suhoor—helping you maintain energy, comfort, and balance throughout your fast.