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Let Us Discuss the Nutritional Benefits of Lettuce

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Timothy Vollmer/Flickr

There are lots of different kinds of lettuces and leafy greens, and while they are all a little different nutritionally, they all have something to offer.

Really it’s hard to go wrong with any of them. All are loaded with water and they have some fiber, which reduces the risk of colorectal cancer. The popular iceberg lettuce makes a crunchy salad and includes some Vitamin K, folate, and beta-carotene, which converts to vitamin A.

Other types of lettuce provide even more vitamins and phytonutrients.

Lettuce’s Nutritional Heavy Hitters

A cup of Boston or Bibb lettuce provides more than six times as much beta-carotene as iceberg, and dark green or red Leaf Lettuce contains even more – about the same amount that’s in half a small carrot.

These lettuces are also high in lutein, another carotenoid that links to eye health. One cup of romaine gives you more than 80 percent of the recommended amount of vitamin A and more than half of vitamin K.

Romaine also contains the B vitamin folate, which helps maintain healthy DNA and may play a role in protecting against cancer.

Mix Up Your Greens for More Benefits

You may also have seen the mixture of field greens called mesclun. Some mixes include mainly mild-flavored greens such as baby oak leaf and romaine, while other blends contain more peppery flavored greens, such as arugula and mustard.

In general, nutrients in these greens are similar to that of romaine or leaf lettuce: high in beta-carotene and folate.

Whatever type of lettuce you choose as your salad base or in your sandwiches, all are fewer than 10 calories a cup and can help keep you full without many calories. By mixing up your lettuce choices, you’ll keep your salads interesting and pack in a variety of vitamins and other cancer protective compounds.

Courtesy of the American Institute for Cancer Research

By Karen Collins, MS, RDN, CDN, FAND. Karen Collins is a nutrition writer, speaker, and consultant. She has also worked as an expert nutritional research reviewer, reading and evaluating the scientific soundness of hundreds of research studies. Karen is also a Fellow of the Academy of Nutrition and Dietetics.



This post first appeared on CalorieLab Calorie Counter News, please read the originial post: here

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Let Us Discuss the Nutritional Benefits of Lettuce

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