Benefits of Eating Healthy Foods
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Iceberg lettuce benefits

Iceberg lettuce Health Benefits and Uses

What is Iceberg lettuce?

Iceberg lettuce, also known as crisphead lettuce is the most popular among lettuce varieties consumed in most part of the world. 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

Improve Blood Clotting

Iceberg lettuce is packed with Vitamin K, which has been shown to help with blood clotting.

People who have issues with blood clotting may benefit from a diet high in Vitamin K. Still, Vitamin K deficiency is extremely rare for most people. If you do have a history of bleeding disorders or liver disease, you may want to check with your doctor to see if you could benefit from more Vitamin K in your diet.

Support Eye Health

Iceberg lettuce is also rich in Vitamin A, a nutrient that has been shown to help with eye health. Vitamin A can help prevent age-related vision loss and even improve vision in low-light conditions. If you have night blindness, you may benefit from adding more Vitamin A to your diet.

Help Fetal Development

Folate, or folic acid, is another compound found in iceberg lettuce. Folic acid is critical for fetal development, especially in the first trimester, which is why doctors universally recommend folic acid to women who are pregnant or are trying to become pregnant.

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Nutrition Contents of Iceberg lettuce

Iceberg lettuce has just 10 calories per cup of shredded lettuce, making it one of the least caloric foods you can eat. You can use iceberg lettuce to add substance to your meals without the added calories. Iceberg lettuce also contains:

  • Calcium
  • Folate
  • Manganese
  • Iron
  • Vitamin A
  • Vitamin C
  • Vitamin K

Nutrients per Serving

One cup of shredded iceberg lettuce contains:

  • Calories: 10
  • Fat: 0 grams
  • Cholesterol: 0 milligrams
  •  Sodium: 7 milligrams
  •  Carbohydrates: 2 grams
  •  Fiber: 1 gram
  • Sugar: 1 gram
  •  Protein: 1 gram

Uses of Iceberg lettuce

Use iceberg lettuce to add a refreshing crunch to these foods:

  • Tacos
  • Burgers
  • Sandwiches
  • Wraps
  • Pasta salad

How to Prepare Iceberg Lettuce

When preparing iceberg lettuce, it’s important to make sure the leaves are washed thoroughly to get rid of pesticides and dirt. A salad spinner is a handy tool to help you rinse and dry your lettuce.

First, cut off the base of the lettuce bulb, which is too hard to eat. After that, lettuce chops easily with a knife.

Although iceberg lettuce is most commonly used in salads, there are many other ways to add lettuce into your diet.

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.

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