Do you know the nutrition in the lettuce you eat?
How many types of lettuce do you often eat? Do you prefer one over others? Do you know what kind of vitamins each type of lettuce gives? Here are four common types of lettuce that we consume regularly. Lettuce comes packed with macro-nutrients such as water, fiber, protein, sugar, carbohydrate; and micro-nutrients such as calcium, iron, magnesium, sodium, potassium, phosphorus; and phyto-nutrients such as beta-carotene, beta cryptoxanthin, lycopene, lutein, and zeaxanthin.
The leaf lettuce comes in many colors, from emerald green to dark maroon. Textures range from rounded edges to frills and ruffles. One and a-half cup of this chopped up red leaf lettuce gives you 40% of vitamin A, 6% of vitamin C, 4% of calcium, and 1 gram of protein.
This lettuce is pack with nutrients. The romaine lettuce is high in vitamin A, vitamin C, and beta-carotene which make it a heart-healthy green. The vitamins, minerals, phytonutrients, and fiber found in romaine lettuce are good for many common health problems. Two cups of this shredded lettuce give you 55% of vitamin A, 19% of vitamin C, 2% of iron, and 1 gram of protein.
This lettuce is a good source of vitamins, magnesium, calcium, potassium, and iron. One cup of this shredded lettuce has 36% of vitamin A, 3% of vitamin C, 2% of calcium, 4% of iron. Boston lettuce makes an excellent substitute for this butter-head lettuce also.
Crisp-head or green ice lettuce
The iceberg head lettuce is the most common lettuce in the U.S. They grow mostly in California and Arizona since they need warmer weather. Iceberg lettuce doesn’t have many nutrients.
Romaine and leaf lettuce offer more vitamin A and C than iceberg. Romaine and butter head lettuce also have folate, which help prevent birth defect, and decrease heart disease.
Most of us eat salad every day, and these four types of lettuce are our regular choices. Make a habit in buying romaine, leaf, and butter head lettuce next time you go shopping.