Whether you prefer crisp iceberg, hearty romaine, or delicate green leaf, you can rest assured that all types of lettuce are low in calories. While there might be slight variations in nutrient content, they all share the common trait of being incredibly light.

- Raw red leaf lettuce contains 13 kcal per 100g
- Raw iceberg lettuce contains 14 kcal per 100g
- Raw green leaf lettuce contains 15 kcal per 100g
- Raw cos, or romaine, lettuce contains 17 kcal per 100g

Why is lettuce so low in calories? The secret lies in its composition. Lettuce is primarily made up of water. This high water content not only contributes to its low-calorie count but also helps you stay hydrated. 

Beyond its well-known low-calorie status, lettuce provides a valuable array of nutritional benefits, including essential vitamins and minerals such as A, C, and K, along with folate and potassium; while not a significant source of fiber, it still contributes to daily fiber intake, supporting healthy digestion; additionally, lettuce contains antioxidants that play a role in protecting cells from damage.

Lettuce is considered a low-calorie food, containing from 13 to 17 calories per 100-gram serving.

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How many calories are in 100g of lettuce?

You’ve probably heard that high cholesterol isn’t good. Actually your body needs cholesterol to function correctly for cell membranes, hormones, and vitamin D. But when your cholesterol stays unhealthy too long, you’re at high risk of having serious health problems.

👉 There are many causes of high cholesterol. For some people, genetic conditions such as familial hypercholesterolemia cause high cholesterol no matter how healthy their diet, exercise habits, or other lifestyle choices are.

There are some medical conditions that can also affect your cholesterol levels:  
👉 An unhealthy diet with high levels of saturated fat (red meat, cream and other full-fat dairy products, butter, cheese, cookies, cakes, and other baked goods)  
👉 Fried foods  
👉 Smoking  
👉 Diabetes  
👉 Obesity  
👉 Alcohol use  
👉 Lack of exercise  
👉 Age  
👉 High blood pressure  
👉 Family history of stroke or heart disease  
👉 Chronic kidney disease  
👉 HIV/AIDS  
👉 Hypothyroidism  
👉 Lupus  
👉 Birth control pills  

Possible symptoms of high cholesterol:  
👉 High blood pressure  
👉 Blood clots  
👉 Stroke  
👉 Peripheral artery disease (PAD)  
👉 Coronary heart disease

![Types of Cholesterol 2.jpg](https://seadoc-cms.s3.ap-southeast-1.amazonaws.com/Types_of_Cholesterol_2_71a902ba46.jpg)

✅ Be sure you’re seeing your doctor for regular checkups. If your cholesterol is increasing too much, you may have to control it with lifestyle changes. Your doctor might suggest you:  
👉 Drop extra pounds  
👉 Get more exercise  
👉 Stop smoking and using alcohol products  
👉 Lower the stress in your life  
👉 Lower your cholesterol by eating healthily (less salt, reduce animal fats in your diet, more unsaturated fats, fruits, vegetables, and whole grains)

If lifestyle changes don’t lower your numbers enough, your doctor may recommend you take cholesterol-lowering medications:  
👉 Statin drugs  
👉 Hormone replacement therapy for menopause  
👉 Other medications to lower LDL cholesterol and triglycerides  


Good vs bad cholesterol: though high cholesterol isn’t good, your body needs cholesterol to function correctly for cell membranes, hormones, and vitamin D.

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Good vs Bad Cholesterol

Proteins carry cholesterol through your blood. This combination of protein and cholesterol is called lipoprotein. There are two different types of lipoprotein:

👉 HDL (high density lipoprotein) takes cholesterol from cells to your liver, which breaks it down as a waste product so your body can get rid of it. Doctors often call HDL the “good” cholesterol, high levels of HDL mean you have less risk of heart disease. But too high HDL cholesterol levels don’t protect you any more, they might be harmful.  
👉 LDL (low density lipoprotein) brings cholesterol to your cells so they can use it. When you have too much cholesterol, it builds up in your cells and can lead to disease. High levels of LDL (the “bad” cholesterol) mean you have excess cholesterol in your body.  
👉 When these numbers are off and total cholesterol gets too high, your chances of health problems go up.

Unhealthy cholesterol level is silent, you could have too many lipids in your blood and not know it for many years. Your doctor uses a simple blood test as the only way to find out. For healthy cholesterol levels, your test result should be:

✅ HDL: more than 50 mg/dL  
✅ LDL: 70 - 130 mg/dL  
✅ Total cholesterol: less than 200 mg/dL  


Learn what your cholesterol test results mean and what a healthy cholesterol level is. Discover what your cholesterol should be, and find out how to lower your cholesterol levels naturally.

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Understand your cholesterol test results

**Calcium** is essential to promote strong bones, however, excessive consumption of calcium can elevate risk of heart disease, or harden your arteries. Although research is mixed, according to a note from NIH, it recommends 1000mg to 1200mg a day for adult based on their age groups. Consult with your doctors before taking any calcium supplement.

Join our [Instagram account](https://www.instagram.com/seadoc_health/) for more videos, photos, and tips.

NIH recommends 1000mg to 1200mg a day for adult based on their age groups. Consult with your doctors before taking any calcium supplement.

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How Much Calcium Do You Really Need?

&#8291;1. Blackberries: they have vitamin C, K, fiber and anti-bacteria to support your oral health.  
&#8291;2. Raspberries: they are packed with potassium and high in anti-oxidants.  
&#8291;3. Blueberries: they're also packed with vitamin C, K, fiber, and Manganese. High nutrients but low calories.  
&#8291;4. Mulberries: they are rich in vitamin C, K, E and great source of minerals, iron, potassium.  


Health Benefits of Summer Fruits: Blackberries, Raspberries, Blueberries and Mulberries

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Health Benefits of Summer Fruits - Berries

## 🌿 PROTEIN 🌿

It is especially important for modulating surgical stress and supporting recovery. When a patient undergoes surgery, the process induces stress on the body that results in the breakdown of muscle, affecting the body’s ability to heal and recover.

Sample menu of day before surgery: salmon, baked potato, steamed broccoli, green salad, glass of milk. Up until 3 hours before your surgery, avoid heavy meal with a large amount of fat.

## 🌿 CLEAR LIQUID 🌿

It is important that your body needs to get well hydrated before surgery, drink plenty of clear liquids such as water, plain tea, clear broth, Gatorade, soda, apple juice, or Boost Breeze liquid supplement. If you have diabetes, avoid juice, milk or creamer, regular soda, and sports drinks, since these can raise your blood sugar levels.

Notice: starting 2 hours before you arrive at the hospital, do not eat or drink anything, unless your doctor or nurse has told you otherwise.

It is especially important for modulating surgical stress and supporting recovery. When a patient undergoes surgery, the process induces stress on the body that results in the breakdown of muscle, affecting the body’s ability to heal and recover.

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What Food & Drink Should Be Prepared For Pre-Surgery Patients?

![sunlight-2.png](https://seadoc-cms.s3.ap-southeast-1.amazonaws.com/sunlight_2_1478402add.png)

☀️ Mental health: your brain releases serotonin hormon that helps to improve mood and promote calm and concentration

![sunlight-3.png](https://seadoc-cms.s3.ap-southeast-1.amazonaws.com/sunlight_3_474d896288.png)

☀️ Good sleep: melatonin works in conjunction with serotonin hormone will help you fall asleep earlier and can actually improve your quality of sleep at night

![sunlight-4.png](https://seadoc-cms.s3.ap-southeast-1.amazonaws.com/sunlight_4_120591fe7a.png)

☀️ Eating disorders: vitamin D, which you absorb from sunlight enough in the morning can help to stop the harmful eating disorders

![sunlight-5.png](https://seadoc-cms.s3.ap-southeast-1.amazonaws.com/sunlight_5_f3d8d98d53.png)

☀️ Healthier body: lower blood pressure, better immune system, stronger bone and teeth

## What Time is Sunlight Healthy?

☀️ Morning sunshine between 8am-10am is ideal

☀️ Get 15-20 minutes in sunny day (temperature 37°C or 98.6°F)

☀️ Remember to apply sunscreen to protect your skin from UV rays (10am-4pm)


Health Benefits from Sunlight? Mental health, Good sleep, Eating disorders, Lower blood pressure, Better immune system, Stronger bone and teeth

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Health Benefits from Sunlight?

🔆 Did you know?

A certain ratio of ingredients in a combination including Vitamin C, Vitamin E, Zinc, Copper, Lutein, and Zeaxanthin (known as an AREDS formula) has shown to slow down further vision degradation in people with age related macular degeneration (AMD)

![2.png](https://seadoc-cms.s3.ap-southeast-1.amazonaws.com/2_f0ceaa57ff.png)

Reference: [https://www.nei.nih.gov/research/clinical-trials/age-related-eye-disease-studies-aredsareds2](https://www.nei.nih.gov/research/clinical-trials/age-related-eye-disease-studies-aredsareds2)

👉 Checking supplement facts label is a good habit to find out what you are actually taking.

Explore more: [https://www.seadoc.co/health-tips](https://www.seadoc.co/health-tips)

A certain ratio of ingredients in a combination including Vitamin C, Vitamin E, Zinc, Copper, Lutein, and Zeaxanthin (known as an AREDS formula) has shown to slow down further vision degradation in people with age related macular degeneration (AMD)

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Supplements for Vision and Healthy Eyes

Here are some tips to give your dad a happy and healthy Father's Day:

1. 👉 Exercise with him. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
2. 👉 Prepare a healthy meal. This means eating plenty of fruits, vegetables, and whole grains. It also means limiting processed foods, sugary drinks, and unhealthy fats.
3. 👉 Give him something he'll enjoy. This could be a gift that he's been wanting, or something that you've made yourself. If you're not sure what to get him, ask his friends or family for suggestions.
4. 👉 Help him out around the house. Taking some of the load off of him will show him that you care about his well-being.
5. 👉 See the doctor for regular checkups. This is especially important as your dad gets older. Regular checkups can help to catch any health problems early, when they're easier to treat.

Explore more: [https://www.seadoc.co/health-tips](https://www.seadoc.co/health-tips)

Try some of these meaningful and unique things to do for Father's Day. Includes free, low-cost, and truly inspiring ideas!

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Happy and Healthy Father's Day

🔆 Did you know?

Fish oil supplements provide several potential benefits due to their high content of omega-3 fatty acids. They can support heart health by reducing triglyceride levels, lowering blood pressure, and preventing abnormal heart rhythms. Additionally, fish oil supplements may have anti-inflammatory properties, potentially benefiting conditions like arthritis and inflammatory bowel disease. Lastly, they can contribute to cognitive function, including memory, and support optimal visual development.

👉 Explore more: [https://www.seadoc.co/health-tips](https://www.seadoc.co/health-tips)

Fish oil supplements provide several potential benefits due to their high content of omega-3 fatty acids. They can support heart health by reducing triglyceride levels, lowering blood pressure, and preventing abnormal heart rhythms.

Health Tips