Lactuca sativa/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.

Iceberg lettuce is also known as crisphead which includes the varieties such as Imperial, Great Lakes, Western, and Vanguard. This is the only variety of lettuce that does not have a red variety. It is available year-round in California. Iceberg lettuce has a firm and tight head with crisp and pale green leaves. Heads are tightly compacted and leave usually light green to the white have cool moisture and mild flavor. It is a perfect base for heavy and creamy dressings. The round and dense shape help it to sustain trip to the market in the right condition.

Health Benefits of Iceberg Lettuce

1. Lose weight

Iceberg lettuce has a high content of water and low calories that helps to promote weight loss.

2. Health improvement

The lettuce offers high content of Vitamin A, a crucial vitamin for healthy eyes and also the growth or development of bones. Also, it boosts the immune system.

3. Prevent birth defects

Iceberg lettuce contains desirable amounts of folate, which must for women during pregnancy in order to avoid the chances of birth defects such as anencephaly and spina bifida. Also lowers the chances of neural tube defects.

4. Blood clots

Vitamin K found in Iceberg lettuce enables the production of protein which is required for blood clotting.

5. Combat diseases

Folate in Iceberg lettuce helps to prevent health ailments that include depression, folate deficiency, and chronic health problems.

6. Benefits heart

Potassium detected in iceberg lettuce maintains the blood pressure as well as a heart rate that overall maintains heart health. It provides the required nutrients for hardening arteries and dietary fiber has a role in regulating the flow of blood to the heart.

7. Boost immune system

Iceberg lettuce encompasses fundamental minerals: magnesium, manganese, iron, potassium, calcium, and phosphorus that bolster the body’s immunity. It halts the activities of free radicals and forbids viral infections and other diseases.

8. Healthy body

Iceberg lettuce accommodates Vitamin A and its activities are associated with stronger bones, healthy eyes, and intensifying the immune system.

9. Prevention of anemia

Minerals like iron are involved in the formation of red blood cells. It is accountable for delivering oxygen to various parts of the body. The favorable presence of red blood cells in the body helps to prevent anemia.

10. Supports digestion

It assists food digestion in the body with the disintegration of heavy carbohydrates and proteins. It enables the proper functioning of the stomach. It smoothens bowel movements and cures constipation as well as acid reflux.

11. Sleep quality

Intake of Iceberg lettuce relaxes eyes and body and provides sound sleep. Insomnia patients could be benefited from the addition of iceberg lettuce to the diet.

Nutritional Benefits of Iceberg Lettuce

1. Iceberg Lettuce is very low in calories. It has only 11 calories per one cup. It is also very much low in fat percentage with high profile proteins and nutrients that is helpful when you try to lose some weight. So daily consumption of iceberg lettuce is helpful for weight loss treatment. For best results take this lettuce with your salad in your breakfast.

2. It prevents you from many heart diseases. A moderate amount of potassium is present in this lettuce. This protects your heart by checking blood pressure and heart rate. There are more nutritional benefits of iceberg lettuce like the essential nutrients that harden arteries and the dietary fiber content maintaining the blood flow rate to the heart keeping your heart healthy.

3. This green leafy vegetable contains dietary fiber along with Omega fatty acids that strengthen your health. So these nutrients give sufficient energy to maintain your health with proper functioning. So eating these types of vegetables promotes good health.

4. It has the great immune capability with the help of mineral contents like manganese, magnesium, potassium, iron, phosphorus, and calcium. The presence of these mineral compounds decreases the harmful free radicals that improve the immune system inside the body and protect from viral infections and related diseases also.

5. It is enriched with iron content that has many beneficial properties for health. Firstly it is required for the formation of red blood cells. Secondly, it is for the transportation of oxygen to different parts of the body where it is needed. So the nutritional benefits of iceberg lettuce help to prevent anemia.

6. Iceberg Lettuce’s nutritional benefits also help in protecting the body from digestive agents. It breaks down heavy protein and carbohydrates and gives a proper functioning stomach. So it regulates bowel movements for which constipation and acid reflux can be cured.

7. It gives proper nourishment to the cells of the body. This is because the nutrition facts of iceberg lettuce are helpful for the fluidic maintenance of the cells. Potassium is one of the important constituents of the cell body fluids, thus it regulates the fluidic motion of the cells. The protein content also nourishes the cells.

8. It also helps in giving you a sound sleep. It relaxes the eyes and body also. That is why it can cure Insomnia which is a sleeping disorder.

9. Iceberg Lettuce’s nutrition facts also include a lot of vitamin contents like vitamin A as 9 percent, vitamin C as 4 percent, and other additional vitamins as 2 percent of your daily requirement basis. Other vitamin contents include thiamine and vitamin B6.

10. the nutritional benefits of iceberg lettuce are more beneficial for women as it also contains folate which is helpful during pregnancy. It reduces the risk of neural tube effects of pregnant women. Its vitamin A content also protects the eye.

How to select

Select lettuce with a firm head with no discoloration areas or slime. Store it in a chilled section in the refrigerator to prevent it from wilting and becoming bitter.

Culinary uses

• Make a salad by drizzling lemon juice and olive oil into iceberg lettuce. This lettuce makes a perfect base for salads.
• As a meal, serve steamed lettuce with brown rice and black-eyed peas.
• Use steamed lettuce as a filling in sushi rolls.
• Saute iceberg lettuce with garlic, tofu, and crushed chili peppers.
• Use it in burgers and sandwiches.
• Add it to stir-fries and soups to enhance the flavor.
• Mix it with other greens, grilled chicken, green grapes, and light raspberry vinaigrette.
• Add it to salads and spring rolls.
• Use it with green beans, garden peas, and seafood such as shrimp and prawns.

Iceberg Lettuce Varieties

• Ballade: This variety is especially known for its heat resistance. It has crisp leaves that are bright green in color.
• Crispino: It has glossy green leaves with a mild, sweet flavor. This variety grows in warm weather and is known for its resistance to humid climates.
• Ithaca: This variety produces crisp leaves especially suitable for sandwiches and salads. It grows in warm weather.
• Legacy: This variety grows with medium-large heads that are deep green. It grows effectively under cool conditions. Its recommended harvest is winter to early spring.
• Salina: This variety grows with medium heads. The heads have full outer leaves. This lettuce is especially suitable for salads.
• Sun Devil: This is a unique iceberg variety that thrives in hot, desert climates. It has large green heads with tightly furled leaves, which are widely used in salads and sandwiches.

Iceberg lettuce is often confused with Romaine lettuce. However, they two have some basic differences.

Iceberg Lettuce Vs. Romaine Lettuce

 It is important to select and store iceberg lettuce properly to enjoy the maximum benefits. Read on for more information.\

How To Select And Store Iceberg Lettuce

Always select iceberg lettuce that is heavy and has fresh leaves. The leaves should be firm and should not show any signs of wilting or browning.  Also, the lettuce should have a compact and firm head.

While storing the iceberg lettuce, wipe it with a dry cloth to remove any extra moisture. Store it in a loose plastic bag and wash it under running water only before consuming it. Do not refrigerate iceberg lettuce as it may lead to browning or wilting of the leaves and also minimizes its shelf life.

Incorporating iceberg lettuce in your diet is simple. The following recipes can help.

Iceberg Lettuce Recipes

Beetroot Cucumber And Lettuce Salad

 What You Need

• 1 medium slice of iceberg lettuce
• 1 medium beetroot
• 1 small cucumber
• 1 small onion
• 1 tablespoon of sesame seeds
• 1 tablespoon of olive oil
• ½ a tablespoon of salt
• 2 tablespoons of lemon juice

Method

1. Take a slice of iceberg lettuce and cut it into medium-sized pieces.
2. Peel the beetroot and onion. Dice them into small pieces.
3. Slice the cucumber into medium-sized pieces.
4. Transfer the vegetables into a mixing bowl and give a gentle mix.
5. Dry roast sesame seeds on low flame for 1 to 2 minutes and add them to the mixing bowl.
6. Add 1 tablespoon of olive oil and ½ a tablespoon of salt and mix thoroughly.
7. Sprinkle lemon juice and mix gently.
8. Consume immediately without storing it.

Stir-Fried Lettuce

 What You Need

• 1 medium iceberg lettuce
• 3 chilis
• ½ a teaspoon of soy sauce
• 2 teaspoons of sesame oil
• ½ a teaspoon of sugar
• 1 teaspoon of salt and pepper
• 1 tablespoon of salad oil
• 4 garlic cloves

Method

1. Wash and dry lettuce leaves for about 20 minutes.
2. Tear or cut the leaves into medium-sized pieces.
3. Separate the leaves and air dry them for 5 minutes to remove any excess moisture.
4. In a small bowl mix soy sauce, sesame oil, and sugar. Keep it aside.
5. Place a frying pan on medium heat.
6. When it is hot, add the salad oil. Add chopped garlic cloves and chilis.
7. Stir fry until the garlic begins to change color.
8. Add lettuce and stir fry until slightly crisp.
9. Stir in the soy sauce mixture and toss well.
10. Add salt and pepper.

Creamy Lettuce Soup

What You Need

• 1 medium iceberg lettuce
• 2 small potatoes
• 2 small onions
• 3 tablespoons of butter
• 1 cup of fresh cream
• 1 tablespoon of salt
• ¼ a tablespoon of pepper
• 300 ml water

Method

1. Chop the leaves of iceberg lettuce finely.
2. Dice the potatoes into small pieces.
3. Chop the onions finely.
4. In a pan, add the butter and allow it to melt.
5. Add potato and onions. Fry them for 5 minutes.
6. Add water and bring it to a boil.
7. Add the lettuce leaves and let them cook for 10 minutes. Allow to cool down.
8. Transfer the vegetable mix to a blender jar and blend to a smooth paste.
9. Heat a pan and pour the blended paste into it. Add the fresh cream and mix thoroughly.
10. Add salt and pepper to taste. Serve hot.

These simple recipes offer you a convenient way of enjoying the goodness of iceberg lettuce. But before you start consuming it, you need to consider something – does iceberg lettuce have any side effects?

Are There Any Side Effects Of Iceberg Lettuce?

Iceberg lettuce is usually safe for most people. However, anecdotal evidence suggests that it may cause gastrointestinal discomfort in some individuals.

Raw intake of iceberg lettuce may cause gastric pain and bloating in some. Few may also experience a mild tingling sensation on the tongue. The exact mechanism of these reactions remains unclear.

If you experience any of these side effects, stop the intake and drink plenty of water to minimize any discomfort. Most side effects subside on their own without any medical assistance. But if the discomfort persists, consult your doctor without further delay.

• Made up of water, iceberg lettuce is harmful only when consumed in excess.
• As it contains beta-carotene, its excessive consumption results in carotenodermia.
• Also, iceberg lettuce has a high content of pesticides which are found to be harmful to the health.

References

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