Various beneficial nutrients are responsible for the health benefits of iceberg lettuce. Incorporating it into your regular diet may offer protection against various diseases. Here, we discuss the benefits and nutrition profile of iceberg lettuce and its recipes. Keep reading to know more. Continue reading to know the nutrition facts of iceberg lettuce.
Iceberg Lettuce Nutrition Facts
These are the nutrients in 100 grams of iceberg lettuce (1):
Health Benefits of Iceberg Lettuce
1. May Promote Cardiovascular Health
Animal studies show that regular consumption of lettuce promotes cardiovascular health (2). Lettuce may increase the excretion of total cholesterol levels. It also may boost the body’s antioxidant status.
2. May Help Regulate Cholesterol Levels
Regular consumption of lettuce has been proven to promote cholesterol metabolism. In a study, rats fed with lettuce for 3 weeks had shown a significant decrease in liver cholesterol levels. Their ratio of LDL/HDL cholesterol had also improved.
3. May Help With Weight Management
In a study, a salad made with lettuce, carrots, celery, and cucumber was found to improve satiety and decrease the amount of food intake (3). This may eventually contribute to healthy weight loss. Regular consumption of lettuce in the form of salads is highly recommended for effective weight loss and weight management.
4. May Improve Bowel Health
Iceberg lettuce is rich in fiber. Regular fiber intake is associated with many beneficial health effects. As per a study, fiber improves bowel health by preventing the formation of hemorrhoids (4). It also increases bowel movements by absorbing water and softening the stool. Iceberg lettuce is low in calories, and eating more of it means you have more fiber in your system.
5. May Improve Skin Health
Iceberg lettuce is rich in vitamin C (5). Research shows that vitamin C helps reduce skin dryness, sagging, and hyperpigmentation (6). It also may delay the signs of aging. These are the few important benefits of iceberg lettuce. This lettuce is available in various varieties to choose from. We have discussed the same below.
6. May Help Prevent Birth Defects
Iceberg lettuce is a good source of folate, which when consumed by pregnant women helps prevent birth defects, such as spina bifida.
Iceberg Lettuce Varieties
Ballade: This variety is especially known for its heat resistance. It has crisp leaves that are bright green in color. Crispino: It has glossy green leaves with a mild, sweet flavor. This variety grows in warm weather and is known for its resistance to humid climates. Ithaca: This variety produces crisp leaves especially suitable for sandwiches and salads. It grows in warm weather. Legacy: This variety grows with medium-large heads that are deep green. It grows effectively under cool conditions. Its recommended harvest is winter to early spring. Salina: This variety grows with medium heads. The heads have full outer leaves. This lettuce is especially suitable for salads. Sun Devil: This is a unique iceberg variety that thrives in hot, desert climates. It has large green heads with tightly furled leaves, which are widely used in salads and sandwiches.
Iceberg lettuce is often confused with Romaine lettuce. However, they two have some basic differences.
Iceberg Lettuce Vs. Romaine Lettuce
It is important to select and store iceberg lettuce properly to enjoy the maximum benefits. Read on for more information.
How To Select And Store Iceberg Lettuce
Always select iceberg lettuce that is heavy and has fresh leaves. The leaves should be firm and should not show any signs of wilting or browning. Also, the lettuce should have a compact and firm head. While storing the iceberg lettuce, wipe it with a dry cloth to remove any extra moisture. Store it in a loose plastic bag and wash it under running water only before consuming it. Do not refrigerate iceberg lettuce as it may lead to browning or wilting of the leaves and also minimizes its shelf life. Incorporating iceberg lettuce in your diet is simple. The following recipes can help.
Iceberg Lettuce Recipes
Beetroot Cucumber And Lettuce Salad
What You Need
1 medium slice of iceberg lettuce 1 medium beetroot 1 small cucumber 1 small onion 1 tablespoon of sesame seeds 1 tablespoon of olive oil ½ a tablespoon of salt 2 tablespoons of lemon juice
Method
Stir-Fried Lettuce
What You Need
1 medium iceberg lettuce 3 chilis ½ a teaspoon of soy sauce 2 teaspoons of sesame oil ½ a teaspoon of sugar 1 teaspoon of salt and pepper 1 tablespoon of salad oil 4 garlic cloves
Method
Creamy Lettuce Soup
What You Need
1 medium iceberg lettuce 2 small potatoes 2 small onions 3 tablespoons of butter 1 cup of fresh cream 1 tablespoon of salt ¼ a tablespoon of pepper 300 ml water
Method These simple recipes offer you a convenient way of enjoying the goodness of iceberg lettuce. But before you start consuming it, you need to consider something – does iceberg lettuce have any side effects?
Are There Any Side Effects Of Iceberg Lettuce?
Iceberg lettuce is usually safe for most people. However, anecdotal evidence suggests that it may cause gastrointestinal discomfort in some individuals. Raw intake of iceberg lettuce may cause gastric pain and bloating in some. Few may also experience a mild tingling sensation on the tongue. The exact mechanism of these reactions remains unclear. If you experience any of these side effects, stop the intake and drink plenty of water to minimize any discomfort. Most side effects subside on their own without any medical assistance. But if the discomfort persists, consult your doctor without further delay. Which is healthier: iceberg lettuce or spinach? Spinach is more nutritious than iceberg lettuce and may offer additional benefits. Is iceberg lettuce better than normal lettuce? Not really. Iceberg lettuce has low nutrient values when compared with other types of lettuce. Is iceberg lettuce hard to digest? No. Iceberg lettuce is very digestive. Which is healthier: kale or lettuce? Kale is healthier than lettuce due to its rich nutritional value. Kale is three times higher in carbs than lettuce.
