Iceberg lettuce quite gets a nasty rap (no pun intended) within the culinary world. It never stars in its dishes and tends to be thought of as a crunchy add-on. But crisphead lettuce also has great nutritional benefits in its title. Don’t set it aside so quickly once you take these facts about crisphead lettuce under consideration.
Iceberg lettuce is low on calories and high on nutrients
Looking at the numbers, the advantages of crisphead lettuce fare rather well. One cup (approximately 72g) of crisphead lettuce contains a measly 10 calories and just over two carbs. regardless of which way you’re counting, it’s honest value.
It is also made almost entirely of water, over 95%. The remaining 4 percent are all nutritional benefits. there’s but a tenth of a percent of fat, barely worth mentioning, and therefore the rest is essentially fiber. Those are some really healthy reasons to feature crisphead lettuce to your diet.
Iceberg lettuce delivers on vitamins and minerals
Here’s where crisphead lettuce really helps within the nutrition department. for every 100 grams of crisphead lettuce, you consume you’re taking in around 5% of your daily recommended amount of fiber, 3% of potassium, 3% of vitamin A, 7% of vitamin B-9, and 20-25% of your daily vitamin K requirements.
Vitamin A is significant for cell growth, vision, reproduction, and immunity. Vitamin B-9, also called folate, helps produce red and white blood cells in your bone marrow. vitamin K may be a necessary compound to assist your grume, preventing excessive bleeding. That’s tons of excellent from just a little amount of lettuce.
The physical benefits of eating crisphead lettuce
So, what are the physical benefits of eating crisphead lettuce? Well, due to its high water and fiber content, eating it as a part of a daily routine can help keep you regular. Good intestinal health can prevent tons of problems, and may even lower the danger of carcinoma.
Iceberg lettuce consumption can also aid in bone health. Further, it contains antioxidants that contribute to higher immunity and increased protection against a spread of conditions. Research also suggests that diets high in vegetables can cause fewer heart issues.
Romaine lettuce vs. iceberg lettuce
Iceberg lettuce nutrition doesn’t seem to carry up next to its cousin, romaine lettuce. Romaine contains higher levels of fiber and vitamins than crisphead lettuce, albeit it contains about an equivalent amount of water. That doesn’t mean crisphead lettuce is inferior. It just means you’ve got to eat more crisphead lettuce to urge an equivalent nutrient value as romaine lettuce, up to 5 times more for a few vitamins. Another alternative is spinach, which has more nutrients than both iceberg and romaine lettuce combined. But it’s a matter of taste and elegance. Any intake of leafy green vegetables will improve your diet, and the variety is vital.
How to add crisphead lettuce into your daily routine
Iceberg lettuce may be a powerful component in a salad and goes with almost anything you would like to place in with it. Add in tomatoes, peppers, onions, and radish for a fast lunch salad, and add in flavor boosters like avocado and nuts. Or make a sweet salad with watermelon, pear, oranges, or other light refreshing ingredients.
Another way to use crisphead lettuce is during a wrap, as an alternative to bread, if you’re following a low-carb or diet. Anything which will be during a sandwich is often bound up during a lettuce leaf. Try it yourself and see how easy it is!
A note about preparing crisphead lettuce
Occasionally within the news, you’ll see a story a few salmonella or E. coli outbreak in fresh produce, and lettuce may be a common target. While this is often not causing continued worry, it pays to use a few easy tricks when handling fresh crisphead lettuce.
First, make certain to discard the outer leaves of the top. Then, peel off those you would like to use. Wash your hands thoroughly before handling the top and make certain to scrub the leaves by rubbing them: don’t use soap or the other cleaning product. Then, dry off the leaves with paper towels. this may help make sure that your lettuce leaves are as safe as possible.