Iceberg lettuce, for example, contains folate and vitamin A, but is otherwise known for being the least nutrient-dense salad green.
So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.
Iceberg lettuce, the most popularly consumed lettuce in Australia, has more fibre than some lettuces but it is low in vitamins and minerals. Cos (romaine) lettuce emerges as the best nutritional choice. It has more fibre than iceberg lettuce but is also a good source of vitamin C, folate and vitamin A.
“With the high water content, iceberg lettuce isn't as rich in [nutrients] as other types of lettuce,” Feller explains. The sky-high levels of H20, mean there's just not as much room for other good stuff, like vitamins, minerals, and fiber, making iceberg lettuce nutrition less impressive.
The nutritional content of lettuce varies across varieties. Almost all lettuces contain a significant amount of vitamin A, along with small amounts of vitamin C and iron.
Anthocyanins (responsible for the reddish-purple hue of lettuce), a group of flavonoid antioxidants, help fight inflammatory agents and reduces LDL cholesterol levels, thus improving heart health.
Chopping slices straight through cells, allowing their contents to spill out. This means nutrients, especially minerals such as potassium, can leak away. But it's not all bad news for chopping. It has several other effects on vegetables, some of which may be beneficial, at least in theory.
As part of a healthful diet, iceberg lettuce can increase fiber and water intake. This will improve gut health by ensuring regular bowel movements and preventing constipation. Research has associated a diet that emphasizes vegetables with better bone health.
Like all lettuces, Iceberg is absolutely a good-for-you choice. It's low in calories, cholesterol-free and extremely low in sodium—it provides important vitamins and minerals that support our overall health.
Nutritionally speaking, romaine is deemed superior to iceberg. Romaine is packed with nutrients, including vitamins A and C, and good amounts of folic acid and magnesium. The darker green leafy parts provide more nutritional value than the white crunchy centers, but all of it provides fiber in a healthy diet.
Spinach and lettuce are nutritionally different. spinach has twice as much potassium, protein, calcium, iron, niacin and vitamins A, C, B, C and B-12 as any other leaf vegetable. Spinach also contains more fiber and minerals including magnesium, phosphorus and potassium than any of the four lettuce types.
“Kale, mustard greens, collard greens, chard, red leaf lettuce, and watercress are packed with the phytonutrients the immune system needs to optimally function,” says Nichole Dandrea, RDN, founder of Purely Planted.
Fat-soluble Vitamins and Nutrients
Fat-soluble vitamins including vitamins A, D, E, and K are less likely to be destroyed by the cooking process of raw vegetables.
Eating salad every day is a great habit to get into. Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C.
The best greens for your guts include kale, spinach, beet greens, mustard greens, dark green leaf lettuce and Romaine lettuce. You can consume them as salads, or opt for the good old' way of steaming or sautéing.
Do I Need to Wash Lettuce? Yes, it's important to wash all fresh produce, but especially leafy greens and lettuce. Harmful bacteria from the soil can contaminate fruits and vegetables and lead to a foodborne illness if consumed.
Ali says to be on the lookout for black spots, slime, or an unpleasant odor. "Lettuce should be crisp and firm. If it snaps when you break or cut it, it's fresh and good to go—even if it has some red areas," Ali says. "If your lettuce has black spots, is slimy, or smells bad, it's past its prime and should be tossed."
Anti-Inflammatory and Antioxidant Activity of Lettuce. Antioxidant and anti-inflammatory properties are present in various compounds in vegetables, and the synergic effect of these compounds could increase their therapeutic efficacy. Lettuce has antioxidant and anti-inflammatory properties due to its polyphenol content ...
They also provide a punch of fiber that help clear your colon. It's important to note that not all leafy vegetables are created equally. A cup of iceberg lettuce, for example, has nearly no nutritional value. Its main component is water.
The enemy of lettuce is time plus oxygen, not metal. Exposing the inside of a head of lettuce to oxygen is going to hasten its breakdown, whether you cut it with plastic, metal or a laser beam. It's going to turn brown.
Tearing allows leaves to break along their natural fault lines, rupturing fewer cells and reducing premature browning.
Washing leafy greens does not remove all germs. That's because germs can stick to the surface of leaves and even get inside them. If you eat contaminated leafy greens without cooking them first, such as in a salad or on a sandwich, you might get sick.