Iceberg lettuce is one of the main constituents in salads, known for its crunchy texture. It has comparatively fewer nutrients than the other greens that you may find in salads.
Iceberg lettuce is an excellent source of potassium and manganese, as well as a good source of iron, calcium, magnesium, and phosphorous. It also contains traces of sodium, copper, and zinc.
Iceberg lettuce is rich in vitamin A, K, and C. It is also a good source of thiamin, vitamin B6, and folate (vitamin B9).
Iceberg lettuce contains 14 calories per 100 grams. It mainly contains water and dietary fiber. This food is low in sodium, and is very low in saturated fat and cholesterol.
Health Benefits of Iceberg Lettuce
There are many health benefits of iceberg lettuce that include weight loss, birth defect prevention, and reduced risk of diseases such as cancer and heart diseases. Let us discuss these in detail:
Iceberg lettuce has high water content and is very low in calories. Therefore, it encourages positive weight loss efforts.
It is rich in vitamin A, which is an essential vitamin required for healthy eyes, growth and development of bones, and strengthening of the immune system.
Birth Defect Prevention
Iceberg lettuce is a good source of folate. Intake of folate-rich foods by pregnant women helps to prevent birth defects such as spina bifida and anencephaly.
Iceberg lettuce also contains vitamin K which aids in the production of proteins required by the body for normal blood clotting.
It is considered that owing to the folate content, iceberg lettuce also helps in fighting cancer, heart diseases, and strokes.
How to Select & Store Iceberg Lettuce?
Always select lettuce that is fresh and has crisp leaves. Avoid buying the ones that are slimy or wilted. Wash well before use to avoid any foodborne illness and store it in a cool place.
Quick Ways to Serve Lettuce
Iceberg lettuce can be used in various recipes. It can be added to any salad including fruit, vegetable, chicken or seafood, and also to a sandwich, soup or stir-fry.