Iceberg Lettuce - Composition And Useful Properties

Iceberg lettuce is a vegetable that is part of the lettuce family. And although its nutritional profile is significantly poorer than that of its counterparts, it is a good source of some essential nutrients and is also low in calories. In other words - you should not rely on it as the only representative of leafy vegetables, but it is advisable to include it in your daily diet. The vegetable has a not very bright green color and yellow hues. It has a neutral taste and is crunchy, which makes it a favorite of many people.

Nutritional value

Like most leafy vegetables, iceberg lettuce is also low in calories, low in sugar and fat. Most of the calories in it come from its carbohydrate content. Each serving of 2 cups provides you with 4 grams of carbohydrates, including 1.8 grams of dietary fiber. Carbohydrates serve as fuel for the proper functioning of the nervous system and help contract muscles. Dietary fiber will saturate you and help you fight constipation. 

Useful properties of the consumption of iceberg lettuce

Iceberg lettuce provides significant amounts of vitamins A and K, as well as small amounts of other beneficial nutrients. Although low in fiber, vegetables are high in water, making it a refreshing choice in hot weather. Vegetables have many health benefits. Here is what it contains and what are the potential benefits of consuming it:

Iceberg is a good source of vitamin K. A serving of 2 cups contains 35 micrograms of vitamin K, which is 28% of the recommended daily allowance for men and 39% for women. This vitamin keeps the bone system healthy, along with calcium prevents bone fractures. It also helps in the formation of blood clots when there is damage to a tissue. The presence of enough vitamin K in the diet will help you maintain healthy bones with age and will significantly reduce the risk of osteoporosis.

By including iceberg lettuce in your diet, you will increase your intake of vitamin A. It also contributes to bone health by regulating their growth. Consumption of sufficient amounts of vitamin A is a prerequisite for better health of the skin, eyes and blood. A serving of 2 cups of iceberg lettuce contains 31% of the recommended daily intake for women and 24% for men.

Lettuce is a source of vitamin C - a powerful antioxidant that helps keep the immune system healthy.

Vegetables also contain calcium, which is important for keeping bones and teeth healthy, as well as for muscle and nerve function and blood clotting.

The folic acid (vitamin B9) in iceberg lettuce helps in the production of DNA and genetic material, making it a particularly important source for women who are pregnant or planning to become pregnant soon. Vegetables help prevent birth defects such as spina bifida and anencephaly.

It also contains potassium - a mineral that lowers blood pressure, reducing the effects of salt in the diet.

Due to the fact that vegetables are low in calories and have a high water content, this will fill the stomach without consuming many calories. Although the vegetable itself does not provide calories, the dressing to it can be very high in calories, so carefully choose what to combine with the salad.

The folic acid contained in iceberg lettuce can help fight various health problems, such as folic acid deficiency, depression and chronic diseases.

• Iceberg lettuce is a rich source of iron - a mineral that helps form red blood cells and transport oxygen to various parts of the human body. Having an optimal number of red blood cells is essential to prevent anemia.
• Helps better digestion by breaking down carbohydrates and proteins and allows the stomach to function properly. This allows a smoother bowel movement, helps with constipation and acid reflux.
• Nourishes the cells in the body, thus maintaining the balance of fluids in the cells. Potassium contained in vegetables is one of the most important components of body fluids in cells, which helps maintain fluid movement of cells.

Tips and suggestions

Using a low-calorie iceberg lettuce will add to your diet without increasing your calorie intake. Mix it with other leafy vegetables, such as arugula or cabbage, to enjoy a delicious green salad or arrange your favorite sandwiches or burgers. You can saute a sliced ​​iceberg in a little olive oil and garlic to make a quick and easy side dish, or serve it as a seafood canapé, steak and anything else you can think of. Just give free rein to your imagination!

Lettuce leaves should not have brown spots or edges.

Store vegetables in the refrigerator and consume within a few days after purchase.

Contraindications and possible side effects

As the iceberg lettuce consists mainly of water, the possible harm to health from its consumption can be caused only if eaten in large quantities. Excessive consumption of vegetables can lead to carotenoderma because it contains beta carotene. In addition, iceberg lettuce contains a high percentage of pesticide residues, which are very harmful to health.