Health Benefits of Iceberg Lettuce
Iceberg lettuce is a forever favourite thanks to its crisp crunch and refreshing moisture. It is around 96% water and provides vitamin K, a little vitamin A (as beta-carotene), folate and potassium. Darker lettuces like cos and rocket have more nutrients, but iceberg still earns its place on the plate.
Wellness
Hydration With so much water, iceberg lettuce is one of the most hydrating foods you can eat, perfect for hot days.
Bone health Iceberg provides vitamin K, which your body needs for healthy bones and normal blood clotting.
Digestive health Its water and fibre help keep things moving.
Pregnancy Lettuce provides some folate, one of the nutrients needed in pregnancy. Always wash lettuce well, and pregnant women should avoid pre-cut bagged salads, which carry a higher risk of listeria.
A note on claims You may have read that iceberg lettuce prevents PMS, morning sickness or menopause symptoms, or helps with addiction. There isn’t evidence for these, but it is a refreshing, low-kilojoule vegetable to enjoy every day.
Beauty
Hydration Water-rich foods like lettuce contribute to your daily fluid intake, and good hydration shows in your skin.
Weight management
Iceberg lettuce has only around 60 kJ (14 calories) per 100 grams and almost no fat. It is a great “filler” food to bulk up meals, and its leaves make perfect low-kilojoule wraps.
Cooking with iceberg lettuce
Iceberg lettuce is often used in salads, sandwiches and tacos because of its pleasing textural crunch.
Due to its structural integrity, iceberg lettuce can also be utilized as a healthy, visually appealing boat for a chicken salad,walnuts dried salted plums and miso dressing or a sumptuous filling of turkey, crispy lap chong sausage, soft, sensual goat cheese or Roquefort and zesty dried orange peel , my personal favorite is with an anchovy and preserved lemon and sherry vinegar dressing.
Add some lettuce leaves to your favorite veggie mix and toss them all in a hot wok with dashes of tamari and sesame oil, rice wine vinegar, sliced garlic, ginger and shallots and in a flash you have a delectable Asian-inspired stir-fry. The lettuce takes well to the heat and softens without turning to mush.
There are also numerous interesting soup variations such as BLT soup, Iceberg lettuce veloute with dried fetta, green olive and sage crumble.
Interesting fact about iceberg lettuce
” Until the 1930’s, iceberg lettuce was actually called “crisphead lettuce.”
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
