Lettuce is a versatile food, but most people associate it with salads and lettuce. Healthy bread substitute.Americans ate almost all of it. 26 pounds of lettuce in 2015According to the Agricultural Marketing Research Center, this number has decreased by about 20% compared to the previous decade.
We’ve introduced you to the healthiest salad dressings recommended by nutritionists and the healthiest vegetables to put in your salads, but what about the healthiest lettuce? Here’s what you need to know about its base nutritional content .
What is the healthiest lettuce?
There are several types of lettuce, mainly differing in shape and taste.All lettuces provide healthy vitamins and minerals, but romaine lettuce is the most nutritious, says registered dietitian daniel crumble smith.
“It’s the richest source of vitamins A, K, and C,” she says. “Romaine lettuce also contains potassium, iron, molybdenum, and some fiber.”
Vitamin A supports eye health and promotes cell growth and activity. Vitamin C acts as an antioxidant and helps build collagen in blood vessels, cartilage, muscles, and bones. It also helps absorb and store iron. Vitamin K is a fat-soluble vitamin (lettuce and salad dressing make a perfect combination) that helps blood clot normally and plays a role in bone health.
Romaine also contains folic acid, which is recommended during pregnancy because it plays a role in the formation of DNA and RNA, but folic acid is important for everyone. Folate benefits include improving digestive system function and preventing common cancers, cardiovascular disease, infertility, stroke, dementia, and Alzheimer’s disease.
Other healthy winners are red and green leaf lettuce, Crumble-Smith said. Red and green leaf lettuce contain the same vitamins and nutrients as romaine and are also a good source of anthocyanins, antioxidants found in dark red and purple fruits and vegetables. Antioxidants fight free radicals, unstable and reactive molecules that cause cell aging, damage, and disease. anthocyanin In particular, it may help lower blood pressure, risk of heart disease, risk of neurological diseases, and slow the growth of cancer.
“Having access to a wide range of different types of antioxidants is a good way to strengthen your body’s immune system,” Crumble-Smith says.
Butterhead lettuce, also known as Bibb lettuce or Boston lettuce, is another nutrient-dense option rich in vitamins A, C, K, folate, iron, and fiber.
But Crumble-Smith says it’s more important to eat a variety of lettuces and vegetables than to emphasize specific “healthier” varieties. Let’s take iceberg lettuce as an example. The popular crispy greens are probably the least nutritious. 96% water, But you still get some amount of vitamins A, C, and K.
“In fact, they’ll probably have pretty similar nutritional profiles,” Crumble-Smith says. “The darker the color, the higher the concentration of antioxidants.”
Dietary fiber:Why it’s important and what to eat to get more
Is lettuce good for you?
Yes, lettuce is a great source of vitamins A, C, K, and hydration.
“We often underestimate the amount of water we actually get from food,” Crumble-Smith says. “That doesn’t mean you can just eat lots of lettuce and not drink water, but know that it can help keep you hydrated.”
Experts previously told USA TODAY that about a third to half of the recommended daily intake of 100 ounces for adults should come from plain water, not food.
Lettuce as well as vegetables are a good way to increase your daily vegetable intake. Only 1 in 10 Americans Please take enough.
“Try to consume a variety of colors” when buying green vegetables, recommends Crumble-Smith. Cruciferous vegetables like cabbage contain fiber and have a natural detoxifying effect on the body. It also goes great with lettuce. “People often ask, ‘How can I cleanse?’ But eating real food is a great way to do that.”
What is green?
Green vegetables are types of vegetables that include lettuce, arugula, spinach, cabbage, kale, and bok choy. They are a source of vitamins and nutrients that keep us healthy. heart disease, stroke, cancer, The Centers for Disease Control and Prevention says:
Lettuce is often the star of salads and wraps, but Crumble Smith recommends adding the following healthy vegetables along with it:
- arugula: Good source of vitamins A, C, K, calcium and potassium
- Watercress: It is an excellent source of vitamins A, C, K, calcium, magnesium, and glucosinolates. Has anti-inflammatory properties and may reduce risk certain diseases or cancers
- Endives and radicchio (often served in restaurants): Excellent source of vitamins E, C, and K. beta carotene, It is converted to vitamin A. flavonoids, acts as an antioxidant.and inulin, Prebiotic fiber that helps the growth of beneficial gut bacteria
- Other cruciferous vegetables: Good sources of vitamins A, C, K, and phytonutrients include kale, bok choy, collard greens, mustard greens, and cabbage.
Spinach is also a healthy source of raw vitamin C (it is reduced when cooked).Raw spinach does Contains oxalatewhich reduces the absorption of calcium and iron, Crumble-Smith warns that people with calcium or iron deficiencies should get these vitamins from a diet that doesn’t include spinach.
Crumble-Smith also recommends getting your vegetables from other produce sources. The parts of carrots, beets, and other vegetables that you would normally throw away can be washed, chopped, and added to salads and dishes.
Many of these healthy vegetables are “Dirty Dozen” List, or analysis of the 12 vegetables with the highest traces of pesticides by the Environmental Working Group. In 2023, that will be spinach, kale, collards, and mustard greens.
Crumble-Smith says this doesn’t mean you shouldn’t eat these vegetables. If you eat something every day, buying organic is an option. After all, organic agricultural products Not completely pesticide-free Because farmers Naturally derived pesticides are often used. According to a study published in the Journal of Toxicology, the following pesticides are found in produce on the “Dirty Dozen” list: “At a negligible level.” And substituting organic did not result in significant risk reduction.
“If it’s too expensive to get those organic versions, eat your vegetables. You’re still reaping the benefits,” says Crumble-Smith.
Contaminated leafy vegetables can also: cause illnessThat’s why the CDC recommends washing greens thoroughly or purchasing those labeled “ready to eat,” “triple washed,” or “no washing required.”
Is lettuce a vegetable?
Yes, it also includes lettuce. leafy vegetable parts of the vegetable group.
The Dietary Guidelines for Americans recommends: 2 1/2 cups vegetables Based on a 2,000 calorie per day diet. About 1 1/2 cups of that should be dark green vegetables.
If you’re tired of salads and have a hard time getting your leafy greens in, here are some of Crumble Smith’s top picks.
- Put it in a sandwich or wrap
- Experiment with texture – chop or julienne
- Combine it with other nutritious ingredients like rice, beans, and meat.
- Blend in a food processor and add to meatballs, hamburger patties, or meatloaf.
- Add to smoothies
- Blend with muffin mix and mask the taste with chocolate.
Find more health tips for your daily diet.
Want to know more?We will take care of you.
USA TODAY investigates the questions you and others ask every day. From “Why does my dog eat poop?” to “How many stars are there in the universe?” “Which state has the least population?” − We answer the most common questions you ask every day We are trying to find the answer to. Visit our Curious section to see what else we can answer.
