Iceburg Lettuce, Helps prevent PMS, Morning sickness and Menopause ladies , Funky new cooking tips here…….

Lettuce adding texture to your meals increases the palatability, learn more with Cassandra Austin of Casstronomy in her online programs with kitchen coaching skills and more

Health Benefits of Iceberg Lettuce

Iceberg lettuce is a forever favorite in most homes due to its crisp fortitude, appetizing moisture and handful of health benefits including but not limited to the prevention and treatment of;

Addiction Vitamin C can help alleviate the withdrawal symptoms associated with addiction


Iceberg lettuce is more popular even though it may not be as nutrient-rich as some of its darker green counterparts like romaine , but it still does contain a fair amount of vitamins A, B6, C, and K as well as fibre, folate, iron, magnesium, phosphorous, thiamine and some small trace amounts of copper, omega fatty acids and zinc.


Alzheimer’s disease Since folate deficiencies can result in the onset of Alzheimer’s disease, incorporating iceberg lettuce into your diet is a great means of obtaining folate and warding off its onset.

Anemia Iron is crucial in maintaining a proper amount of healthy red blood cells in the body and preventing anemia.

Anti-cancer properties Thiamine (B1) has been shown to slow down, and in some instances even stop, the progression of cervical cancer.  Vitamin C repairs and regenerates tissue.  Copper assists in healthy skin cell regeneration.

Brain health Vitamin K is essential to proper brain function.

Digestive health Thiamine, or B1, is a co-enzyme that aids in proper digestion, prevents stomach disorders and can ease bladder infections, colitis, constipation, diarrhea, diminished appetite, dysentery and ulcers.

Eye health Vitamin A improves visual acuity, night blindness and prevents macular degeneration.

Heart health Iceberg lettuce is heart-friendly as it has virtually no cholesterol and is very low in sodium.  Due to its decent folate content, it is a helpful edible tool in the fight against coronary diseases and stroke.  Thiamine (B1) also plays a vital role in healthy heart function.  Vitamin C can prevent artery hardening and blood clots in addition to regulating blood pressure and lowering cholesterol.  Vitamin K is essential to healthy blood clotting and prevents the calcification of arteries.

Healthy bones Vitamin K transports calcium throughout the body and is very important for bone health.  Having enough Vitamin K in your diet can reduce the risk of bone fractures, bone loss and osteoporosis.

Immune system Vitamin C is a terrific combatant and remedy for infectious diseases and viruses including the common cold, influenza and even HIV.

Women’s health B6 has been shown to soothe the symptoms of PMS, morning sickness, post natal depression and menopause.


Vitamin C is an important antioxidant, which combats cell damaging free radicals and can slow down age-related wrinkles and promote smoother, more supple skin that is devoid of acne, strong, healthy teeth that is free of gum disease, and shiny, lustrous hair that is less prone to breakage.


Iceberg lettuce has considerable water content, only 8 calories per one cup serving and is very low in saturated fat, all of which is great news for waist watchers. It is a great filler food.


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, Iceburg 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.”

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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