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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

lettuce soup recipe | healthy Indian lettuce soup | hot or cold lettuce soup | folic acid, calcium and protein rich lettuce soup | with 20 amazing images. lettuce soup is an easy Indian soup to make at home. Learn to make folic acid, calcium and protein rich lettuce soup. This unusual yet delicious combination of lettuce and onions in lettuce soup 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. Lettuce is an alkaline vegetable. If you don't like it in the form of salads, try your hand on this healthy Indian lettuce soup. With the use of very few ingredients, this easy-to-make soup is quite pleasing and satiating as well, thus helping to keep acidity at bay. Lettuce keeps heart healthy and manages diabetes. It is also rich in folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. healthy Indian lettuce soup tastes best served chill. The addition of celery to the lettuce soup enriches it in taste. Enjoy lettuce soup recipe | healthy Indian lettuce soup | hot or cold lettuce soup | folic acid, calcium and protein rich lettuce soup | | with step by step photos.
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 by Tarla Dalal
greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad | with 15 amazing images. greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad is a popular choice, all over the world. Learn how to make easy traditional greek salad. To make greek salad, first make a dressing of virgin olive oil, oregano, lemon juice, salt and pepper powder to taste. Then combine romaine lettuce, feta cheese, green cucumber cubes, onions, cherry tomato halves and black olives in a deep bowl. Add the dressing and mix well. Serve immediately. Easy traditional greek salad 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 in best greek salad 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. With plenty of veggies, this healthy veg greek salad is a true nourishing treat for the eyes as well as for the body. You are sure to gain in many antioxidants from this salad. These antioxidants help our body get rid of harmful free radicals which otherwise can be a ladder to various health diseases. Further the antioxidants also safeguard our cell health and boost our immunity. The dressing of the greek salad is also has a plethora of wisely chosen healthy ingredients. The olive is rich in MUFA (for healthy heart), while the lemon juice lends vitamin C (for healthy skin) and the oregano helps to enhance the flavour of the dressing, thus making this healthy bowl more palatable for obesity, healthy heart and diabetes. Tips for greek salad. 1. As a replacement to feta cheese, you can use soft paneer cubes. 2. If you wish you can also add chopped colourful bell peppers to this salad. 3. Serve the salad immediately upon tossing before the veggies lose their crispness. Enjoy greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad | with step by step photos.
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 by Tarla Dalal
lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | with 18 images. lettuce and bean salad is a healthy and easy Indian salad to make. Learn how to make iron rich lettuce salad with rajma, kabuli chana. This iron-rich lettuce and bean salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chickpeas, 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. Tips for lettuce and bean salad. 1. Serve this salad immediately not only to retain the fresh textures, but also to avoid loss of vitamin C. 2. Rajma is rich in Potassium which is critical for those with high blood pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food. Enjoy lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | with step by step photos.
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!
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 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.
pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad | with 23 amazing images. pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad is a bowlful of nutrients to make up for your day's requirement. Learn how to make Indian pomegranate and pear green salad. To make pear pomegranate and spinach salad, in a bowl, add olive oil, lemon juice, honey, mustard powder, salt and pepper in a bowl and mix well. Keep aside. Combine the spinach, pear, pomegranate and pomegranate juice in a deep bowl and toss well. Add the prepared dressing and toss well. Serve immediately. If you find fresh pears in the marketplace, buy them and attempt this Indian style pomegranate spinach 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 pomegranate and pear green salad immediately and enjoy the fresh taste of pears and the sweet-spice flavours of the dressing. Very appetizing! Reap its health benefits like fibre to maintain digestive health, vitamin A to improve vision, vitamin C to boost immunity and magnesium for heart heath. Diabetics, heart patients, weight-watchers and women with PCOS can include this healthy spinach and pomegranate salad in their meals. Tips to make pear pomegranate and spinach salad. 1. You can use lettuce instead of spinach. 2. Make the dressing in advance and keep. 3. You can also serve he salad chilled but it may release little water. 4. If you do not have mustard powder, you can also use mustard paste. Enjoy pear pomegranate and spinach salad recipe | pomegranate and pear green salad | healthy spinach and pomegranate salad | Indian style pomegranate spinach salad | with step by step photos.
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.
masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | with 25 images. masoor beets zucchini peppers salad is a healthy Indian lunch salad made with easily available ingredients. Learn how to make lentil zucchini feta exotic Indian salad. 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 in masoor beets zucchini peppers salad. The fact that the veggies are sautéed in healthy, omega-3 rich olive oil in lentil zucchini feta exotic Indian salad 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 feta, to boost the excitement quotient of this iron folic acid protein rich salad! 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 of masoor beets zucchini peppers salad together in a box, while packing the lemony dressing in another. Toss them together just before having lunch. Enjoy masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad | with step by step photos.
antioxidant protein rich salad recipe | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | with 20 amazing images. antioxidant protein rich salad is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Learn to make healthy sprouts, lettuce, one dish veg salad. 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 healthy sprouts, lettuce one dish veg salad! On the other hand, whole masoor, alfalfa sprouts and feta cheese boost the protein content of the antioxidant vegetable, whole masoor and feta cheese Indian salad, while also giving it an exotic blend of textures. Laced with a sweet and tangy olive oil dressing, the antioxidant vegetable, whole masoor and feta cheese Indian salad is a lovely treat to the palate. This antioxidant protein rich salad has 12.1 grams of protein making it perfect for a protein rich meal for vegetarians. Extra virgin olive oil has healthy fat, a strong antioxidant and good for heart. Also it has anti inflammation properties 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. Enjoy antioxidant protein rich salad recipe | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | with step by step photos.
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