Iceberg lettuce has earned a bad reputation of being low in nutrients, but that is not exactly true. It is just lower in nutrients as compared to other types of lettuce.
Iceberg lettuce serves as a good source of some essential nutrients, and you just get 20 calories per serving, which fits into a calorie-conscious diet. It is the most popular among lettuce varieties that is consumed in the United States. Formerly called crisphead lettuce, this leaf vegetable is mostly love for its characteristic crunch.
Health Benefits of Iceberg Lettuce:
1. Boost Immunity
Icerberg lettuce has great immune capability with the aid of mineral contents such as magnesium, manganese, iron, potassium, calcium and phosphorus. The presence of these mineral compounds help decrease the harmful free radicals that improves your immune system and protects you from viral infections and related diseases.
2. High in Fiber
For those who are trying to lose weight, iceberg lettuce has a relatively high fiber content. Foods that are high or rich in fiber tend to make you feel fuller faster. When you add this with the fact that iceberg lettuce has very few calories, it makes the perfect weight loss food.
Because iceberg lettuce can help you feel fuller, it leaves you feeling full and you have less room to eat other foods that are much higher in fat content and calories.
The Center for Disease Control or CDC says you should consume foods that are high in water content and fiber to help curb hunger and limit your calorie intake.
3. Prevents Birth Defects
Iceberg lettuce is also a good source of folate. Intake of folate rich foods by pregnant women helps in preventing birth defects such as anencephaly and spina bifida.
4. For Healthy Blood Clotting
Iceberg lettuce can help in blood clotting, as it contains vitamin K, which is an essential nutrient your body uses to help promote normal blood clotting. Vitamin K helps in the production of proteins that your body required for normal blood clotting.
5. Rich in Vitamins and Nutrients
The various nutrients present in a head of iceberg lettuce may not be as high in quantity as compared to other varieties of lettuce. But these nutrients are present in sufficient quantities to make sure you meet the standard recommended daily intake.
- Vitamin A: Is a powerful antioxidant that is utilized used by your body to maintain eye health. It also supports cell growth.
- Vitamin C: Is an antioxidant used by your body to help boost your immune system.
- Vitamin K
: Vitamin K along with calcium can work with vitamin C to promote blood clotting and help prevent bone fractures.
- Calcium: Calcium is important to the health of your bones and teeth. Also, it can support nerve and muscle function, and promote blood clotting.
- Folate: Folate is a B vitamin, which is use to create DNA and genetic material. It is a very essential nutrient for pregnant women.
- Potassium: The function of potassium in the body is to help lower blood pressure and negate the effects of salt in your diet.
Selecting and Storing Iceberg Lettuce:
When buying iceberg lettuce, select one that has fresh and crisp leaves. Avoid buying the ones that are wilted or slimy.
Wash it well before using to avoid any food-borne illness and store in a cool place.
Ways to Serve Iceberg Lettuce:
Iceberg lettuce can be used in various dishes or recipes. It can be added to any salad- fruit or vegetable, seafood or chicken salad, soup, sandwich or stir-fry.