What makes lettuce healthy

The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals. They include:. Like most leafy greens, iceberg lettuce is low in calories, sugar, and fat. Iceberg lettuce only has about one calorie per leaf.

It has a higher water content than many other types of lettuce. It may not be as vitamin- or nutrient-packed as darker, more colorful lettuce varietals — such as red leaf lettuce or spinach — but iceberg lettuce can still have a place in a healthy diet plan. When shopping for iceberg lettuce, always look for a head of lettuce that has no loose leaves.

The leaves should have no brown edges or spots. Make sure to keep iceberg lettuce refrigerated and eat it within a few days of purchasing. Iceberg lettuce has a very mild flavor, which makes it adaptable to many salads and other recipes. If you add a leaf to your tuna or chicken salad sandwich, it provides an easy way to get a little bit of added nutrition. Most Americans are not meeting the recommended intake of fruits and vegetables, with only 1 in 10 actually eating the suggested amount.

This is concerning for a slew of reasons, as eating more produce is linked to a reduced risk of developing cardiovascular disease, certain cancers, and even experiencing early death.

If you are wondering the difference between iceberg lettuce vs. Like all lettuces, Iceberg is absolutely a good-for-you choice. It's low in calories, cholesterol-free, extremely low in sodium , and it provides important vitamins and minerals that support our overall health. It is time to stop hating on the humble iceberg lettuce leaves. Certainly, choosing darker leaves of lettuce—think romaine and arugula—will give you even more bang for your buck when it comes to nutrition, thanks to the greater nutritional value that they boast.

But especially if you are not a lettuce lover or if you don't have access to other varieties, leaning on iceberg lettuce can be a great way to meet your veggie quota for the day, while enjoying a mild-tasting and refreshing choice. Once consumed, lutein makes its way to the eye where it protects the retina and lens from free radical damage.

Research shows that people who have high intakes of lutein from foods are less likely to develop cataract and macular degeneration. Macular degeneration attacks the central part of the retina called the macula, which controls fine, detailed vision.

The condition results in progressive loss of visual sharpness and is the leading cause of severe vision loss in older adults. That said, you can't count on all types of lettuce to be a good source of all vitamins, minerals and antioxidants. In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce.

So, to answer your question, the most nutritious lettuce is Romaine. However, it ranks near the bottom nutrition-wise, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to the USDA , but it just doesn't measure up to other greens for any of these nutrients. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad. If the flavor is a bit strong for you, I'd recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich.

While the low calorie count is comparable with other greens, the nutrient totals are not, according to the USDA. Still, the crispy and inexpensive green doesn't have to be removed from the menu entirely.

By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics. Health Tools. Reviewed: September 23, Medically Reviewed. Portion 1 cup cooked Calories 42 Carbs 6 gram g Fiber 5g Protein 3.