Not milk or dried shrimp – this is the real “Calcium King” that many people overlook

The first charm of this vegetable lies in its refreshing taste and ease of eating.

When summer comes, local markets turn into a “festival of colors” from nature. Fresh green cucumbers adorned with delicate yellow flowers, glossy eggplants, bright red juicy tomatoes, neatly bundled green beans, and water-rich gourds – every trip to the market feels lighter, thanks to nature’s generosity. With so many options, it’s easy to plan a week’s menu without repeating a dish.

Yet, among this colorful feast, some vegetables are so simple and “humble” that they’re often overlooked. One such vegetable is lettuce – a leafy green usually considered just a garnish or hot pot side. However, few realize that lettuce is actually a powerhouse of natural calcium, even earning the nickname “richer than dried shrimp” in terms of mineral value.

According to MSc. Nguyễn Thị Thu Hằng (Nutrition Specialist at the National Institute of Nutrition), 100g of lettuce contains around 77–100mg of calcium – an impressive figure for leafy greens. For Vietnamese people, who often lack calcium in their daily diet, lettuce is an excellent option that’s both easy to prepare and easy to absorb. Beyond calcium, lettuce also contains vitamin K, vitamin C, beta-carotene, folate, and fiber, helping strengthen bones, boost immunity, and reduce the risk of inflammation.

What makes lettuce even more attractive is its mild, refreshing flavor. When eaten raw, it tastes slightly sweet and watery, without the bitterness or astringency of other greens. In salads, lettuce retains the perfect crunch, pairing well with savory, fatty, and tangy ingredients like olive oil, lemon juice, peanuts, or grilled meat.

Another advantage is that lettuce is inexpensive and widely available – just 5,000–10,000 VND for a large bunch. Tasty, wholesome, and budget-friendly, lettuce truly deserves a main spot in your summer meals.

Who should eat lettuce regularly?

• Elderly people, women in perimenopause: High calcium needs, prone to osteoporosis.

• Children in growth stages: Provides natural calcium, low in fat.

• People on diets or weight loss plans: Low in calories, high in fiber, keeps you full longer.

• Those with constipation or poor digestion: Fiber aids healthy digestion.

In hot summer days, appetite often wanes. That’s when light, crisp, cold salads shine. A family-favorite summer dish you can try is spicy peanut lettuce salad – refreshing yet flavorful.

How to make lettuce salad:

• Ingredients: 1 bunch of fresh lettuce (washed, cut), 2 tbsp roasted peanuts (crushed), minced garlic, chopped chili, soy sauce, vinegar, sugar, sesame oil.

• Method: Mix a sauce with 2 tbsp soy sauce + 1 tbsp vinegar + 1 tbsp sugar + ½ tbsp sesame oil + garlic & chili. Toss lettuce with the sauce, sprinkle peanuts on top. Add sesame seeds or fried shallots if desired.

This dish is not only crunchy and refreshing but also stimulates the appetite, making meals more enjoyable in sweltering heat. At the same time, you’ll nourish your body with calcium, fiber, and vitamins without feeling heavy.

Lettuce may not be as glamorous as broccoli or as luxurious as asparagus, but it is one of the most nutritionally valuable vegetables, especially in terms of calcium – making it ideal for every family member, particularly in the hot summer.

So next time you go to the market, don’t rush past those humble bunches of lettuce quietly glowing in the “vegetable festival.” You might be surprised at how much health and flavor they bring to your table.