![]() "I'm not recommending that you avoid iceberg lettuce," Moore says, "just that it's best to mix it with other greens." Salad greens by the numbers Iceberg lettuce, for example, contains folate and vitamin A, but is otherwise known for being the least nutrient-dense salad green. They are rich in a combination of vitamins A, C, and K several B vitamins (including folate) and potassium.īut some greens aren't nutrient powerhouses. Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). Greens are also low in calories, but high in nutrients and volume, which can be helpful if you're trying to manage your weight," Moore points out. "They also provide fiber, which is beneficial in many areas, including cardiovascular and gastrointestinal health. Most salad greens contain essential dietary nutrients, such as vitamins, minerals, and even water. It's also common to use the leaves of many other plants in salads, such as spinach, kale, arugula, dandelion, escarole, and watercress. Loose leaf: large, curly, sometimes reddish leaves arranged along a central stalk (such as red or green leaf lettuce). Romaine: long, crisp leaves often used in Caesar saladsīutterhead: a loosely packed head of lettuce that resembles a blossoming flower (such as Boston lettuce) ![]() ![]() These includeĬrisphead (also known as iceberg): a round, tightly packed head of light-colored, crunchy leaves The raw leaves we toss into a salad may come from several varieties of lettuce. So it helps to know which salad greens will give you the most bang for the bite. "They vary in regard to their nutrient content, nutrient density, flavor, and texture," says Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center. A large salad can check off your veggie requirements for the day in one fell swoop.īut not all salad greens are created equal. In the quest to follow daily dietary recommendations and eat the right amount of vegetables, salad is your friend. Iceberg lettuce is typically lower in nutrients than other varieties like red leaf lettuce.Tailor salad greens to your dietary needs and taste preferences. Cabbage is generally a richer source, but it depends on the variety of lettuce or cabbage. Summaryīoth cabbage and lettuce contain fiber, vitamins, minerals, and antioxidants. In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does ( 14, 15).įor example, romaine lettuce contains almost twice the amount of potassium found in the same quantity of green cabbage ( 1, 14). It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. Incorporating vitamin-, mineral-, and antioxidant-rich foods into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases ( 11, 12, 13). While iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts ( 10). In fact, one study observed that green cabbage had a higher level of antioxidant activity than Savoy and Chinese cabbage varieties ( 9). Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals ( 8). In particular, green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium ( 1, 2). Both contain vitamins, minerals, and antioxidantsīoth cabbage and iceberg lettuce are good sources of nutrients. Plus, eating fiber may help regulate blood sugar, improve heart health, and enhance immune function ( 7). It found that people with the highest intake of fiber-rich fruits and vegetables lost significantly more weight than those who ate less fiber-rich produce ( 6). Fiber slows digestion, which may increase feelings of fullness after meals, leading to reduced food intake ( 5).Ī review of 3 studies including over 133,000 participants looked at how fiber intake affected body weight over 4 years. Fiber - plant material that you can’t digest - helps keep your bowel movements regular and feeds the beneficial bacteria in your gut ( 4).Īdditionally, eating a high-fiber diet can help you lose excess body fat and maintain a healthy weight. That said, including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake.Įating a diet high in fiber-rich vegetables is essential to your digestive health. Both are rich in fiberĬabbage beats iceberg lettuce in fiber content. However, cabbage and lettuce may have different effects on health due to their differing levels of nutrients and plant compounds. Eating any type of vegetable, including cabbage or lettuce, can benefit your health.
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