Is Lettuce Healthy?

What would a salad be if it werent resting on a crispy bed of fresh lettuce? When most people think of a salad, lettuce is the first ingredient that comes to mind as well as the first item they see when they travel down the line at the make-your-own salad bar. Although lettuce is green like other notably healthy leafy greens such as spinach and kale, does it have any real health value? Is lettuce healthy or just a pretty addition to your salad plate?

When considering whether lettuce is healthy, its important to take into account what type of lettuce youre referring to. Lettuce comes in a variety of types ranging from iceberg to Bibb to romaine and theyre not all created equal from a nutritional standpoint. Although all lettuces are low in fat and calories, they can vary considerably in terms of vitamin and phytonutrient content.

The two most common lettuces found on salad bars today are the iceberg and romaine varieties. The paler colored leaves of the iceberg lettuce variety is the most popular choice of Americans seeking to get their five servings of fruits and vegetables. Unfortunately, the pale green leaves of the iceberg lettuce leaf is visual proof of its lower level of phytonutrients when compared to romaine lettuce. Although both forms of lettuce have the carotenoids beta carotene, lutein, and zeaxanthin; romaine lettuce has ten times the quantity of these important phytochemicals. This means more anti-oxidant potential to protect your cells against damage.

Romaine lettuce also wins out when it comes to vitamin content. It has ten times the quantity of vitamin C, four times the concentration of folate, as well as higher quantities of vitamin K compared to iceberg lettuce. Although romaine lettuce may lack the nutritional punch of leafy greens such as kale or spinach, its a healthy and inexpensive addition to any salad. In contrast, although low in calories and fat free, iceberg lettuce comes up lacking when compared to its nutrient rich romaine relative.

Is lettuce healthy? Yes, if you choose the darker, more nutritious romaine lettuce leaves over its paler iceberg cousin. The good news is that both contain fiber and neither is likely to pad your hips or waistline, but if given the choice the romaine lettuce with its higher levels of phytonutrients will give you more nutritional bang for the buck. So the next you virtuously head for the salad bar for lunch, choose the romaine lettuce and be sure to go light on the dressing.