Therefore, romaine type lettuces with red rather than green leaves may offer a better nutritional choice. Keep in mind that we selected two common variations of lettuce and cabbage to ease our analysis. In order to ensure the accuracy of the results, both samples of vegetables were raw and untampered before the data was collected. Based on our study results, romaine was generally higher in nutrients analyzed, especially red romaine contained significantly higher amount of total carotenoids, total anthocyanins and phenolics. The table below compares nutrients found in servings (100-gram) of iceberg lettuce and green cabbage. For leaf color comparison, red cultivars provided higher amount of minerals (Ca, P, Mn and K), total carotenoids, total anthocyanins and phenolics than green cultivars. Go with the general rule of nutrition which says that dark red and green coloured veggies are more healthier and nutri-bound. The content of Beta-carotene and lutein in romaine (668.3 ug g -1 dry weight) was ~45% higher than in crisphead (457.3 ug g -1dry weight). Iron and bone health-promoting minerals (Ca, Mg and Mn) were significantly higher ( P ≤ 0.001) in romaine. Alpha-linolenic acid (omega-3 polyunsaturated fatty acid) was the predominant fatty acid and was higher in romaine than crisphead. In the investigated lettuce cultivars, insoluble fiber content was higher ( P ≤ 0.05) in romaine than crisphead lettuces. In our study nutritional composition was evaluated in the two most popular lettuce types in Western diets, romaine and crisphead ‘Iceberg’, with red or green leaves grown under uniform cultivating conditions and harvested at the same developmental stage. Studies of such parameters on the nutritional value have not been conclusive because the lettuce samples were collected from heterogeneous growing conditions and/or various developmental stages. However, lettuce contains health-promoting nutrients and biosynthesis of such phytochemicals varies depending on cultivar, leaf color and growing conditions. When it comes to getting the most vitamins, minerals and antioxidants per serving, here’s my rating of types of lettuce from most to least nutritious: Romaine, green leaf, butterhead (Boston, bib), red leaf, and finally, iceberg.Lettuce ( Lactuca sativa L.) is one of the most popular vegetables worldwide, but is often viewed as low in nutritional value. Nutrient Breakdown of Romaine: Fiber 2g Protein 1g Vitamin A 174 DV Vitamin C 40 DV Vitamin K 128 Dv Manganese 8 DV Iron 5 DV Calcium. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein. So, to answer your question, the most nutritious lettuce is Romaine. In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce. That said, you can’t count on all types of lettuce to be a good source of all vitamins, minerals and antioxidants. Recipe: Three ideas for those who love salads full of flavour and textureĪdd these 10 nutrient-rich foods to your diet to promote longevity Green leaf lettuce vs. The condition results in progressive loss of visual sharpness and is the leading cause of severe vision loss in older adults. (Macular degeneration attacks the central part of the retina called the macula, which controls fine, detailed vision. Kale Salad expectations are pretty simple: keep it light, healthy and crunchy Iceberg and romaine are known for their crisp texture and mild flavor, while spinach is touted for its rich nutritional quality. Research shows that people who have high intakes of lutein from foods are less likely to develop cataract and macular degeneration. Once consumed, lutein makes its way to the eye where it protects the retina and lens from free radical damage. Lutein is also an antioxidant that helps preserve our eyesight as we age. In fact, its antioxidant properties are thought to help prevent certain cancers and other diseases. Beta-carotene is a powerful antioxidant, protecting cells in the body from damage caused by free radicals. Lettuce is also a good source of two phytochemicals: beta-carotene and lutein.
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