Folate deficiency in pregnant women can lead to complications with pregnancy, including premature birth, low birth weight, or the birth defect spina bifida. Folate is a B vitamin, which supports cell division, the production of DNA, and genetic material.It also helps to maintain the heart, kidneys, and lungs. An antioxidant, vitamin A supports cell growth and reproductive health. Vitamin A (from beta carotene) is a vital nutrient, necessary for health.It works together with calcium to prevent bone mineral loss and fractures due to osteoporosis. Vitamin K is also necessary for blood clotting.Calcium is necessary for the building and maintenance of bones, muscle function, nerve function, and blood clotting.Vitamin C helps support the immune system, is high in antioxidants, and helps keep bones and teeth strong.“I’m not recommending that you avoid iceberg lettuce, just that it’s best to mix it with other greens,” Elisabeth Moore, a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center, told the university’s website.The nutrients in romaine lettuce provide multiple health benefits: Cut around its core and slice the leaves into small pieces for a salad, in quarters for a sandwich or leave “as is” for wraps. To prepare it to be served in its common raw form, simply rinse it with water and dry it with a paper towel or salad spinner. Cooking iceberg alters its texture and removes its crunchiness. Just be sure to keep it refrigerated so it stays crispy. Some people like to toss the outer leaves before prepping the lettuce, but it’s not necessary. When you pick up a head of lettuce from the store, you want one that seems tightly packed, without loose leaves or brown spots. Iceberg looks similar to cabbage, but the taste is much milder. For example, you can try using iceberg lettuce in place of a tortilla. A major bonus of this leaf is that it can be helpful if you are trying to cut back on calories. While other green vegetables may provide more nutrients per bite, that doesn’t mean that iceberg lettuce should be avoided. It mixes well with other lettuces and can help keep you hydrated. However, if you’re trying to stretch your dollar while still eating a wide variety of fresh produce, you might consider adding iceberg to your salad base. For example, one cup of spinach contains higher levels of vitamin C (14%) and additional vitamin B6, calcium and magnesium, while a cup of kale contains more protein and fiber than iceberg lettuce. But greens with darker leaves, like kale, spinach, romaine and arugula, do provide more nutrients per bite. Leafy greens are notoriously low-calorie foods, and iceberg lettuce is no exception to the rule. “The dark leafy greens contain more nutrients, like iron, magnesium, folate and fiber.”Īdobe How Does Iceberg Lettuce Compare To Kale And Spinach? “In general, it doesn’t pack a nutritional punch like darker greens do,” registered dietitian Francis Largeman-Roth told Self. This cholesterol-free food is also low in sodium and fat, which can contribute to a healthy diet. Each leaf contains roughly 1 calorie, and a whole cup has around 10 calories or less. It contains 7% of the recommended daily vitamin A and about 2% of vitamin C as well as calcium. Furthermore, with close to 1 gram of fiber per cup, it can help contribute to your daily fiber requirements. Part of that satisfying crunch that you get when you bite into iceberg lettuce is due to its high water content. “Iceberg lettuce is filled with water volume, so that helps fill you up,” registered dietitian Keri Glassman told the “ Rachael Ray Show.” “It has vitamins A and C, so it is giving you a little bit of nutrients.” Iceberg lettuce is often thought of as being unhealthy, but why is that, exactly? When people think about iceberg lettuce, why isn’t nutrition top of mind? Yet when we think about eating a healthy salad, we might picture one with dark leafy greens that are rich in vitamins and nutrients. Light green iceberg lettuce is used in everything from topping juicy burgers and sandwiches to being the core ingredient in classic wedge salads.
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