Thursday, May 15
    Vegetables

    Iceberg Lettuce

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    Iceberg lettuce is also known as crisphead which includes the varieties such as Imperial, Great Lakes, Western and Vanguard. This is the only variety of lettuce that do not have a red variety. It is available year round in California. Iceberg lettuce has firm and tight head with crisp and pale green leaves. Heads are tightly compacted and leaves usually light green to white have cool moisture and mild flavor. It is a perfect base for heavy and creamy dressings. The round and dense shape helps it to sustain trip to the market in right condition.

    Health Benefits of Iceberg Lettuce

    1. Lose weight

    Iceberg lettuce has high content of water and low calories that helps to promote weight loss.

    1. Health improvement

    The lettuce offers high content of Vitamin A, a crucial vitamin for healthy eyes and also growth or development of bones. Also it boosts immune system.

    1. Prevent birth defects

    Iceberg lettuce contains desirable amounts of folate, must for women during pregnancy in order to avoid the chances of birth defects such as anencephaly and spina bifida. Also lowers the chances of neural tube defects.

    1. Blood clots

    Vitamin K found in Iceberg lettuce enables the production of protein which is required for blood clotting.

    1. Combat diseases

    Folate in Iceberg lettuce helps to prevent health ailments that include depression, folate deficiency and chronic health problems.

    1. Benefits heart

    Potassium detected in iceberg lettuce maintains the blood pressure as well as heart rate that overall maintains heart health. It provides the required nutrients for hardening arteries and dietary fiber has a role in regulating the flow of blood to the heart.

    1. Boost immune system

    Iceberg lettuce encompasses fundamental minerals: magnesium, manganese, iron, potassium, calcium and phosphorus that bolster body’s immunity. It halts the activities of free radicals and forbids viral infections and other diseases.

    1. Healthy body

    Iceberg lettuce accommodates Vitamin A and its activities are associated with stronger bones, healthy eyes and intensify immune system.

    1. Prevention of anemia

    Minerals like iron are involved in the formation of red blood cells. It is accountable for delivering oxygen to various parts of the body. The favorable presence of red blood cells in the body helps to prevent anemia.

    1. Supports digestion

    It assists food digestion in the body with disintegration of heavy carbohydrates and proteins. It enables proper functioning of stomach. It smoothen the bowel movements and cures constipation as well as acid reflux.

    1. Sleep quality

    Intake of Iceberg lettuce relaxes eyes and body and provides sound sleep. Insomnia patients could be benefited with an addition of iceberg lettuce to the diet.

    https://www.youtube.com/watch?v=FgGvtWSduEY

    How to select

    Select a lettuce with firm head with no discoloration areas or slime. Store it in a chilled section in refrigerator to prevent it from wilt and becoming bitter.

    Culinary uses

    • Make a salad by drizzling lemon juice and olive oil to iceberg lettuce. This lettuce makes a perfect base for salads.
    • As a meal, serve steamed lettuce with brown rice and black eyed peas.
    • Use steamed lettuce as a filling in sushi rolls.
    • Saute iceberg lettuce with garlic, tofu and crushed chili peppers.
    • Use it in burgers and sandwiches.
    • Add it to stir fries and soups to enhance the flavor.
    • Mix it with other greens, grilled chicken, green grapes and light raspberry vinaigrette.
    • Add it to salads and spring rolls.
    • Use it with green beans, garden peas and seafood such as shrimp and prawns.

    Side effects

    • Made up of water, iceberg lettuce is harmful only when consumed in excess.
    • As it contains beta-carotene, its excessive consumption results in carotenodermia.
    • Also iceberg lettuce has high content of pesticides which are found to be harmful for the health.

    References:

    https://www.heirloomgardener.com/plant-profiles/edible/the-history-of-lettuce-zm0z18szphe

    https://www.tarladalal.com/glossary-iceberg-lettuce-499i

    https://www.healthline.com/health/food-nutrition/iceberg-lettuce#takeaway

    https://www.lybrate.com/topic/benefits-of-iceberg-lettuce-and-its-side-effects

    https://www.organicfacts.net/health-benefits/vegetable/iceberg-lettuce.html

    https://www.lybrate.com/topic/benefits-of-iceberg-lettuce-and-its-side-effects

    http://www.plantnames.unimelb.edu.au/Sorting/Lactuca.html

    https://www.itis.gov/servlet/SingleRpt/SingleRpt?search_topic=TSN&search_value=36607#null

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    Iceberg Lettuce Quick Facts
    Name: Iceberg Lettuce
    Scientific Name: Lactuca sativa
    Calories 10 Kcal./cup
    Major nutrients Vitamin K (14.50%)
    Vitamin B9 (5.25%)
    Manganese (3.91%)
    Iron (3.75%)
    Vitamin A (2.57%)
    Name Iceberg Lettuce
    Scientific Name Lactuca sativa
    Leaves Light green to white
    Flavor Mild
    Major Nutritions Vitamin K (phylloquinone) 17.4 µg (14.50%)
    Vitamin B9 (Folate) 21 µg (5.25%)
    Manganese, Mn 0.09 mg (3.91%)
    Iron, Fe 0.3 mg (3.75%)
    Vitamin A, RAE 18 µg (2.57%)
    Vitamin B1 (Thiamin) 0.03 mg (2.50%)
    Total dietary Fiber 0.9 g (2.37%)
    Vitamin B6 (Pyridoxine) 0.03 mg (2.31%)
    Vitamin C (Ascorbic acid) 2 mg (2.22%)
    Potassium, K 102 mg (2.17%)
    Calories in 1 cup shredded (72 g) 10 Kcal.

    Iceberg Lettuce Scientific Classification

    Scientific Name: Lactuca sativa

    Rank Scientific Name & (Common Name)
    Kingdom Plantae  (Plantes, Planta, Vegetal, plants)
    Subkingdom Viridiplantae (Green plants)
    Infrakingdom Streptophyta (Land plants)
    Superdivision Embryophyta
    Division Tracheophyta  (Vascular plants, tracheophytes)
    Class Magnoliopsida
    Order Asterales
    Family Asteraceae  (Sunflowers, tournesols)
    Genus Lactuca L. (Lettuce)
    Species Lactuca sativa L. (Garden lettuce, lettuce)
    Synonyms
    • Lactuca capitata DC.
    • Lactuca capitata Garsault
    • Lactuca elongata var. integrifolia (Bigelow) Torr. & A.Gray
    • Lactuca esculenta Salisb.
    • Lactuca integrata A.Nels.
    • Lactuca integrifolia Bigelow
    • Lactuca sativa subsp. asparagina (L.H.Bailey) Janch.
    • Lactuca sativa subsp. capitata (L.) Schübl. & G.Martens
    • Lactuca sativa subsp. longifolia (Lam.) Alef.
    • Lactuca sativa subsp. minii Hadidi
    • Lactuca sativa subsp. romana Schübl. & G.Martens
    • Lactuca sativa subsp. sativa
    • Lactuca sativa subsp. secalina Alef.
    • Lactuca sativa var. acephala Alef.
    • Lactuca sativa var. asparagina L.H.Bailey
    • Lactuca sativa var. aurescens
    • Lactuca sativa var. capitata L.
    • Lactuca sativa var. foliosa Bremer
    • Lactuca sativa var. integrifolia Irish
    • Lactuca sativa var. integrifolia Irish ex Stank.
    • Lactuca sativa var. pseudoscariola Schur
    • Lactuca scariola subsp. integrata (Gren. & Godr.) Piper
    • Lactuca scariola subsp. sativa (L.) Bonnier & Layens, 1894
    • Lactuca scariola var. hortensis Bisch.
    • Lactuca scariola var. integrata Gren. & Godr.
    • Lactuca scariola var. integrifolia (Bogenh.) G.Beck
    • Lactuca scariola var. sativa (L.) Boiss.
    • Lactuca scariola var. sativa (L.) Moris
    • Lactuca serriola subsp. sativa (L.) Frietema
    • Lactuca serriola var. integrata (Gren. & Godr.) Beger
    Nutritional value of Lettuce, iceberg (includes crisphead types), raw
    Serving Size:1 cup shredded, 72 g

    Calories 10 Kcal. Calories from Fat 0.9 Kcal.

     

    Proximity Amount % DV
    Water 68.86 g N/D
    Energy 10 Kcal N/D
    Energy 42 kJ N/D
    Protein 0.65 g 1.30%
    Total Fat (lipid) 0.1 g 0.29%
    Ash 0.26 g N/D
    Carbohydrate 2.14 g 1.65%
    Total dietary Fiber 0.9 g 2.37%
    Total Sugars 1.42 g N/D
    Sucrose 0.04 g N/D
    Glucose (dextrose) 0.66 g N/D
    Fructose 0.72 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 13 mg 1.30%
    Iron, Fe 0.3 mg 3.75%
    Magnesium, Mg 5 mg 1.19%
    Phosphorus, P 14 mg 2.00%
    Potassium, K 102 mg 2.17%
    Sodium, Na 7 mg 0.47%
    Zinc, Zn 0.11 mg 1.00%
    Copper, Cu 0.018 mg 2.00%
    Manganese, Mn 0.09 mg 3.91%
    Selenium, Se 0.1 µg 0.18%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.03 mg 2.50%
    Vitamin B2 (Riboflavin) 0.018 mg 1.38%
    Vitamin B3 (Niacin) 0.089 mg 0.56%
    Vitamin B5 (Pantothenic acid) 0.066 mg 1.32%
    Vitamin B6 (Pyridoxine) 0.03 mg 2.31%
    Vitamin B9 (Folate) 21 µg 5.25%
    Folate, food 21 µg N/D
    Folate, DEF 21 µg N/D
    Choline 4.8 mg 0.87%
    Vitamin C (Ascorbic acid) 2 mg 2.22%
    Fat soluble Vitamins
    Vitamin A, RAE 18 µg 2.57%
    Vitamin A, IU 361 IU N/D
    Beta Carotene 215 µg N/D
    Lutein + zeaxanthin 199 µg N/D
    Vitamin E (alpha-tocopherol) 0.13 mg 0.87%
    Tocopherol, gamma 0.06 mg N/D
    Tocotrienol, alpha 0.01 mg N/D
    Vitamin K (phylloquinone) 17.4 µg 14.50%

     
    Lipids Amount % DV
    Fatty acids, total saturated 0.013 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.012 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.001 g N/D
    Fatty acids, total monounsaturated 0.004 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 0.001 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.003 g N/D
    Fatty acids, total polyunsaturated 0.053 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.015 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.037 g N/D
    Phytosterols 7 mg N/D

     
    Amino acids Amount % DV
    Tryptophan 0.006 g 1.36%
    Threonine 0.018 g 1.02%
    Isoleucine 0.013 g 0.78%
    Leucine 0.018 g 0.49%
    Lysine 0.017 g 0.51%
    Methionine 0.004 g N/D
    Cystine 0.004 g N/D
    Phenylalanine 0.017 g N/D
    Tyrosine 0.005 g N/D
    Valine 0.017 g 0.80%
    Arginine 0.011 g N/D
    Histidine 0.006 g 0.49%
    Alanine 0.018 g N/D
    Aspartic acid 0.09 g N/D
    Glutamic acid 0.14 g N/D
    Glycine 0.011 g N/D
    Proline 0.007 g N/D
    Serine 0.018 g N/D


     
    Flavones Amount % DV
    Apigenin 0.1 mg N/D


     
    Flavonols Amount % DV
    Kaempferol 0.1 mg N/D
    Quercetin 1 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.