How to add vitamin C to your diet and daily life
Vitamin C is an important antioxidant that can do everything from strengthening cells to improving hair health.
Few foods combine the taste of a good salad with the nutritional appeal. Cherry tomatoes, crunchy bacon, sturdy eggs on top of a cobb salad, etc. Cluton, Parmesan cheese, Caesar Dressing Caesar salad. Or, if you’re topped with a Waldorf salad with apples, celery, grapes and walnuts, there’s a salad that almost everyone can enjoy.
“We are a great place to go,” said Jen Messer, a nutrition consultant and registered dietitian. Genmeser nutrition.
And while the ingredients and toppings vary widely from salads to another, the basic ingredient they have is some form of lettuce. Here are the types of lettuce are the most popular, why these greens are good for you, and what you need to be careful about including more in your diet:
What is the most popular type of lettuce?
Iceberg Lettuce is the most popular type of lettuce in the US, with almost 48% of the country’s category share. By statistics. Romaine Lettuce ranks second with 35%, combining all other types to make up the remaining 17%.
Some of the most popular types of lettuce are:
- iceberg. “Because it’s because of the crispy texture and mild flavor, it’s like lettuce people that usually attract when making salads at home,” says Kristen Smith, a registered nutritionist and spokesman. Academy Nutrition and Nutrition.
- Romain. The lettuce “has a crisp texture, a slightly bitter taste and the ability to hold up well with salad dressing, making it perfect for salads and wraps,” says Messer.
- spinach. It is one of the most nutritious lettuce options, and “it’s a versatile, iron-rich greenery that is often used in both raw and pre-cooked dishes,” says Messer.
- Butterhead. This is another popular type of lettuce. It’s because of its soft, buttery texture and mild flavor that helps to fit a variety of ingredients.” Leeann Weintrauba registered dietitian and nutrition consultant based in Los Angeles.
- arugula. Green is preferred because of its “slightly spicy and peppery flavor,” making it a great option for more complex and interesting salads, says Weintraub.
- Baby green. These are young tender leaves of different types of lettuce that are harvested before fully mature. “You can enjoy it with smoothies, salads, scrambled eggs and soups,” says Messer.
All kinds of lettuce are individually preferred, but mixed greens often combine one or more of these varieties, along with mustard greens, endives, red and green oak leaves, and small gem lettuce.
Is lettuce good for you? Is Romaine Lettuce healthy?
No matter which type of lettuce you like, there’s no doubt that taking more lettuce in your diet will increase your vitamins and minerals. For example, Romaine Lettuce offers dietary fiber, calcium, iron, magnesium, phosphorus, zinc, potassium, vitamin A, vitamin B6, niacin, vitamin K, just 2 cups, 2 grams of protein. US Department of Agriculture.
Many of these nutrients are found in all types of lettuce, but “the general rule of thumb is that the deeper the colour of lettuce is, the more vitamins and minerals it contains,” says Smith. She explains that this is one way you know that iceberg lettuce “usually provides less nutritional amounts.”
Common nutrients found in many types of lettuce include polyphenols such as quercetin, caffeic acid and caempferols that protect against common conditions such as neurodegenerative diseases, stroke and heart disease, while also protecting against general conditions that promote lowering blood lipid levels and lowering inflammation,” says Weintraub.
Messer praises the vitamin A and C content of many types of lettuce to improve eye health, immune function and skin health. “Vitamin A also supports cell growth and repair,” she adds. And she refers to the dietary fiber found in most types of lettuce to help regulate digestion and blood glucose.
Lettuce says, “It may be good for the mind as research shows that eating more raw vegetables like lettuce can help reduce depressive symptoms, improve mood and promote overall mental health.
Is there too much lettuce?
Despite so many advantages, lettuce also has some drawbacks, as “lettuce tends to die quickly and become slippery if not properly stored,” says Messer. It is also difficult to digest for people with stomach conditions such as inflammatory bowel disease, leading to bloating and constipation. Lettuce can also be contaminated with E. coli, norovirus, Listeria and salmonella.
Although it is low in calories and carries nutritional benefits in its own right, lettuce is the base of unhealthy ingredients and creamy dressings that are often commonly used in salads. “Lettuce bases act like empty canvas. They can creatively add a wide range of healthy or unhealthy ingredients,” says Smith. “We recommend choosing lean meat, nuts, fruits and vegetables.
