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 Benefits of Iceberg Lettuce, Romaine Lettuce

  Last Updated : Apr 10,2019






Benefits of Iceberg Lettuce, Romaine Lettuce 

Lettuce is a green leafy vegetable which essentially possess antioxidants and benefits us in many ways. Its available in different varieties like:

Romaine lettuce

Iceberg lettuce

Curly red lettuce

• Lolo lettuce

Most lettuce are water-filled which makes it crispy in texture and crunchy to bite on. Their colour varies is the shades of green – from light green colour of iceberg lettuce to deep green colour of romaine lettuce, while curly lettuce is reddish or purple in colour. They pair very well with other veggies in a salad bowl. Lettuce Soup, on the other hand, also is equally delicious.

9 Health Benefits of Lettuce

1. Low in Calories - Aids in Weight Loss: Lettuce is a vegetable on which weight watchers can completely rely on. It’s a perfect diet food which adds no calories and no pounds too. Want to learn a salad using Romaine Lettuce? Try Greek Salad.

2. Rich in vitamin C – Keeps Cancer at Bay  : Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). These along with other antioxidants present in lettuce help to fight against common diseases like cold and cough along with kicking off harmful free radicals from our body. Free radicals if not scavenged from the body harm and wear off our tissues and cells and may be a cause of cancer.

3. Lettuce  Abounds in Vitamin A – Stops Inflammation and Improves Eyesight  : The antioxidants like vitamin A benefit us by ceasing the inflammation in the body which otherwise cause damage at cellular level. It also works with vitamin C to stop free radical damage. ½ cup of Romaine lettuce has 1437 mcg of vitamin A compared to 792 mcg of vitamin A from iceberg lettuce. Vitamin A also has a role to play in healthy vision and glowing skin. Know how to cook vitamin A rich recipes.

4. Good Folate Count – Keeps Heart Healthy : Romaine lettuce is a very good source of folate, a type of B vitamin which has a role in Homocysteine metabolism and its break does in body. High levels of homocysteine otherwise have often being recognized as one of the root cause of heart disease. Additionally the vitamins A and C also help in reducing the inflammation in arteries and keeping them free of plaque, thus reducing the risk of heart disease and stroke also.

5. Low in Glycemic Index – Beneficial to Manage Diabetes : The glycemic index of lettuce is 15 and glycemic load is 1, thus making it a safer addition to a diabetic menu. ½ cup of lettuce lends on 1.5 g of carbs, which do not raise blood sugar levels instantly. Read about Health Benefits of Lettuce for Diabetes in detail.

6. Lettuce  Fair Source of Fiber – Fosters Digestive Health : Iceberg lettuce offers 0.4 g of fiber and Romaine lettuce provides 1.1 g of fiber from ½ cup. Along with the high water content it has, it can be considered as a digestion promoting vegetable which can prevent constipation too.

7. Lettuce  Brimming with Vitamins –  Adds Glow to Skin : Vitamin C helps in collagen synthesis and adding elasticity to skin, vitamin A stops skin cell damage while B vitamins take part in energy metabolism and provide the necessary boost for cell life.  All the vitamins work together to build youthful skin free of wrinkles.

8. Contains Lactucarium – Promotes Sleep : If you break open the lettuce leaves, they contain a substance viz. lactucarium, which promotes sleep by soothing the nervous system. Try adding lettuce to your dinner salad bowl to benefit from it the most.

9. Lettuce  Packed with Folate – Benefits Mums-to-be : Folic acid is one such nutrient which a mother-to-be should start building the reserve of much before conception. This key nutrient is necessary for the brain development of the baby, especially in the pregnancy first trimester. Pregnant women should include this leafy vegetable at least once or twice a week. However the risk of contamination is very high in leafy vegetables. Hence, washing them, cooking them and eating fresh is very crucial.

Lettuce can be considered as a ‘Wholesome food’ for sure. It benefits one and all – be it a pregnant women or a kid, a diabetic or a heart patient or a weight watcher. Learn how to add lettuce to your meals with us….

Nutritionally, prefer Romaine lettuce over the Iceberg lettuce for just one simple reason. Go with the general rule of nutrition which says that dark red and green coloured veggies are more healthier and nutri-bound. This is clearly evident from the Nutrition Facts of Romaine Lettuce v/s Iceberg Lettuce.

Nutritive Information for Romaine Lettuce:

½ Cup of chopped romaine lettuce is about 50 grams
RDA stands for Recommended Daily Allowance.

Energy - 9 calories
Protein – 0.6 g
Carbohydrate – 1.5 g
Fat – 0.1 g
Fiber – 1.1 g

See full nutritional details of romaine lettuce in Romaine lettuce glossary click here.

Nutritive Information for Iceberg Lettuce:

½ Cup of chopped iceberg lettuce is about 80 grams
RDA stands for Recommended Daily Allowance.

Energy - 17 calories
Protein – 1.68 g
Carbohydrate – 2 g
Fat – 0.24 g
Fiber – 0.4 g

See full nutritional details of iceberg lettuce in Iceberg lettuce glossary click here.

benefits of iceberg lettuce romaine lettuce

This unusual yet delicious combination of lettuce and onions is sure to become a firm favourite and help restore your B-complex vitamin levels as well. Though just pepped up with salt and pepper, it's sure to tingle your taste buds.
2.  
 by Tarla Dalal
Greek Salad is a popular choice, all over the world. Made with Romaine lettuce, cheese and veggies dressed in a lemony and herby olive oil dressing, this salad is a multi-textural treat with myriad flavours packed into a bowlful. The use of feta cheese gives the salad a unique texture and taste, and the veggies are also chosen such that the salad has a good balance of juiciness and crunch. Serve the salad immediately upon tossing before the veggies lose their crispness. Try other salad recipes like the Papaya, Peanuts and Capsicum Salad , and the Paneer and Corn Chatpata Salad .
3.  
 by Tarla Dalal
This iron-rich Lettuce and Bean Salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc. Lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron. Serve this salad immediately not only to retain the fresh textures, but also to avoid loss of vitamin C.
The best way to replenish our body’s water and electrolytes is through fresh fruits and vegetables. Here is an interesting way to achieve this top-up! The choice of vegetables and fruits used in this Apple and Lettuce Salad with Melon Dressing gives an ample dose of vitamins A and C, while bean sprouts gives a good amount of protein. The best part is that these tasty fruits and veggies are tossed together in a refreshing no-oil musk melon dressing. Very healthy, extremely enjoyable!
5.  
 by Tarla Dalal
The whole wheat salad hummus wrap is rich in Vitamin C, Calcium, Protein, Iron and High Fiber, making a wholesome, satiating snack, from left over chapatis. This dish can be put together quickly, if the hummus has been prepared in advance and refrigerated.
6.  
 by Tarla Dalal
Here is a very appealing salad of veggies and fruits in a creamy, curd-based mustard dressing. Apples and grapes combine beautifully with capsicum, lettuce and celery to make a colourful and crunchy salad, which is perked up further by a tongue-tickling, honey-laced dressing. Waldorf Salad traditionally has walnuts, and you can add it if you wish, but we have avoided it to keep the calories low. We have also replaced mayonnaise with thick curds, to get an equally tasty but low-fat dressing, so that you can enjoy the goodness of the fibre, vitamin C and protein that you get from this tasty Waldorf Salad without a being burdened by additional calories.
Vitamin C rich veggies like lettuce, capsicum,tomatoes and cucumber tossed together with an Italian basil dressing. But dress this salad just before serving to prevent the loss of vitamin C due to exposure of air.
If you find fresh pears in the marketplace, buy them and attempt this fresh pear salad. A warm dressing of pomegranate juice, lemon, mustard powder, honey and freshly ground pepper introduce a brilliant taste to the cut pear cubes. Toss in crisp iceberg lettuce too, it adds a definite crunch to the salad. Serve this one immediately and enjoy the fresh taste of pears and the sweet-spice flavours of the dressing. Very appetizing!
9.  
 by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can also add a dash of finely chopped garlic to this dressing if you like. Wash the spinach and lettuce in ice cold water to keep them crisp. Then dry them by placing them on a dry towel, so that they absorb the dressing well.
Get set for an exhilarating medley of colours, flavours and textures! Your meal gets healthier when you bring more colours to the table as colourful veggies are loaded with antioxidants. That’s just what’s been done in this awesome Masoor, Beets, Zucchini, Peppers Lunch Salad. The fact that the veggies are sautéed in healthy, omega-3 rich olive oil adds to its goodness! Adding low-fat, protein-rich whole masoor to the salad makes it more mealy – you can even increase the amount of masoor in the salad if you wish. To this lovely combo of ingredients, we have also added some crumbled feta, to boost the excitement quotient! Feta cheese, made of goat’s milk is full of healthy fat and protein. It is a wonderful addition to any salad, so you can always keep some handy. Pack these ingredients together in box, while packing the lemony dressing in another. Toss them together just before having for lunch. You can also try other one-dish meal salads like Healthy Vegetable and Sprouts Lunch Salad , Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Rajma Vegetable Healthy Lunch Salad .
This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help to energize the salad! On the other hand, masoor, alfa alfa sprouts and feta cheese boost the protein content of the salad, while also giving it an exotic blend of textures. Laced with a sweet and tangy olive oil dressing, the Antioxidant, Protein Rich Healthy Lunch Salad is a lovely treat to the palate. Extra virgin olive oil has healthy fat, which further boosts the health quotient of this salad. You can take this salad to work – pack the dressing separately and toss it together just before you eat. You can also try healthy lunch salads like Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Rajma Vegetable Healthy Lunch Salad .
Despite playing an important role in the meal, to kindle one’s appetite and set the expectations for the coming meal, most people settle with simple tomato or mixed veg soups! Why do that, when there is a delectable variety? Try this Spinach, Lettuce and Spring Onion Soup for an option that is flavourful and nutritious. The use of iceberg lettuce as one of the main ingredients is indeed a specialty of this Vitamin A and iron-rich soup. And so is the unique flavour imparted by the nutmeg!
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