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Iceberg lettuce Health Benefits, Nutritional Value and Uses

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What is Iceberg lettuce?

Iceberg lettuce is the most popular among lettuce varieties consumed in the United States. Formerly called crisphead lettuce. Crisp firm leaves grow in compact, medium-sized heads. Light green fringed and heavily ruffled outer leaves with hearts that blanch to silvery white. Grows best in cool weather. The classic crisp head lettuce. Ready to harvest 85 days after sowing seeds.

Health Benefits of Iceberg lettuce

Iceberg lettuce’s characteristic crunch is due to its considerable water content. Aside from this, iceberg lettuce is practically calorie-free and full of fiber, too, and so one can eat lots of this leaf vegetable and feel adequately full without the worry of high caloric content. These characteristics of iceberg lettuce are what make it a great addition to a diet regimen specifically created for weight loss purposes.

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Fiber facilitates cleansing of the digestive tract as well and so eating iceberg lettuce and other high-fiber salad greens like romaine lettuce and red lettuce helps protect against colorectal cancer. Fiber provides natural protection against cardiovascular diseases, too, because of its inherent capability to bind with bile acids in the digestive tract. Bile acids, which are predominantly made from cholesterol, assist in the body’s fat storage process. When you eat iceberg lettuce, its fiber sticks with bile acids and both get excreted via the bowels. Because bile acid levels decreased as a result of the elimination, more of these will have to be made by the liver by taking from the existing cholesterol reserves, resulting in the overall lowering of the latter’s levels in the body.

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Iceberg lettuce was also one of the subjects of a Spain-based study and it was found that this leaf vegetable contains measurable amounts of phenolic compounds that serve as antioxidants in the body. Aside from phenolic compounds, iceberg lettuce contains hydro-alcohols that have anxiolytic properties, too. In an India-based study, mice were made to go through numerous behavioral tests. Those given hydro-alcohols from iceberg lettuce exhibited less biological and physical manifestations of panic and anxiety, and so this unassuming leaf vegetable may just provide alternative treatment approaches to managing stress.

Uses of Iceberg lettuce

Minimizing exposure to harmful petrochemical residue is of utmost importance and so opt for organically grown iceberg lettuce whenever you can. Organic farms are required to use sufficiently composted animal manure as fertilizer, too, and so when you choose produce from these farms, your exposure to E. coli and Salmonella may be lessened as well. Washing iceberg lettuce thoroughly under running water must be done as well so that you don’t contract foodborne diseases.

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For a satisfying cold salad, mix shredded carrots and iceberg lettuce, diced cucumber, thinly sliced radishes, and chopped mint leaves in a glass bowl of cooked and cooled rice noodles. Toss with dressing made from lemon juice, ginger juice, minced garlic, fish sauce and chopped cilantro, and sprinkle your choice of coarsely chopped raw nuts.