Lettuce is most often used for salads, although it is also seen in other kinds of food, such as soups, sandwiches and wraps; it can also be grilled. Chicoric acid extracted from lettuce inhibits both lipid peroxidation and cyclo-oxygenase enzyme activities 4); chlorogenic acid is effective at inhibiting the hypermethylation of DNA, which is characteristic of tumour cells 5). Butterhead, Boston or Bibb lettuce, Figure 5. a meal plan in 2 clicks for free!

But this time, we factored in how many nutrients (specifically potassium, fiber, protein, riboflavin, niacin, folate, B6, calcium, iron, zinc, and vitamins A, C, and B6) the greens pack per calorie. pp. The leaves are high in protein and have the highest fiber and vitamin A content of the greens on the list.
However, by our metrics, it didn't pack in as many nutrients as others on the list.

Lettuce methanol extract has high phenolic contents and shows strong radical scavenging activity.

Food Chem.

It's also one of the top-ranking greens when it comes to all-around nutrition content. Cancer Res 2006; 66: 4410–4418. Nicolle C, Cardinault N, Gueux E et al. Antioxidant and antiproliferative activity of common vegetables. Popular chain Sweetgreen even started featuring them in seasonal salads after conversations with farmers. https://www.ncbi.nlm.nih.gov/pubmed/26065768. Lettuce is most often grown as a leaf vegetable, but sometimes for its stem and seeds.

Romaine ranked among the top 10 "powerhouse foods," by the CDC, which are classified based on their associations with reduced risk for chronic diseases. https://www.ncbi.nlm.nih.gov/pubmed/12405796, Sayyah M, Hadidi N, Kamalinejad M. Analgesic and anti-inflammatory activity of Lactuca sativa seed extract in rats. The frisée — or curly endive — in salads is also part of this plant. Watercress, with its little round leaves, was considered the top powerhouse food in the CDC study. 2008;108:1028–1038.

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change Anticonvulsant and sedative-hypnotic effects have been mentioned for the leaves of this plant 16). Amount of saturated fat in Mixed Leaf Salad: How much sodium is in Mixed Leaf Salad? Br J Nutr. et al. enable_page_level_ads: true This article was initially posted in June 2017.
Sign It was effective against some Gram negative bacteria (Escherichia coli, Klebsiella pneumoniae, Enterobacter cloacae, Serratia marcescens, Acinetobacter baumannii) and Gram positive bacteria (Bacillus subtilus, Staphylococcus aureus, Enterococcus faecalis, Enterococcus faecium and Corynebacterium spp.). What Green Lettuce Is the Most Nutritious?. Depending on the variety, lettuce is an excellent source (20% of the Daily Value, DV, or higher) of vitamin K (97% DV) and vitamin A (21% DV), with higher concentrations of the provitamin A compound, beta-carotene, found in darker green lettuces, such as Romaine. Radicchio is a member of the chicory family.

(adsbygoogle = window.adsbygoogle || []).push({}); (adsbygoogle = window.adsbygoogle || []).push({ Studies suggest that cruciferous vegetables, including cabbage, may have protective effects against colon cancer. Sav-A-Lot Nutrition Hour Radio Show Broadcasting Live Friday 11AM-12PM on WWNN 1470 AM Host: Mr. Al Forman. Spring Greens – Loose-headed, commonly sliced and steamed. Although lettuce is not usually acknowledged as being a rich source of beneficial phytochemicals, it does contain phenolic compounds, vitamins C and E, and carotenoids 1). thank you! Remote Patient Monitoring. Studies have shown the health impacts of lettuce in preventing cardiovascular diseases in rats and humans 15). Basic research on cabbage phytochemicals is ongoing to discern if certain cabbage compounds may affect health or have anti-disease effects. There are several cultivar groups of cabbage, each including many cultivars 12): Some sources only delineate three cultivars: savoy, red and white, with spring greens and green cabbage being subsumed into the latter. Lettuce consumption can improve cholesterol metabolism in rats and can stimulate the antioxidant capacity of blood plasma in both humans and rats 2). Subscriber What 2008 Jun 1; 108(3):1028-38. 2010;118:300–306.

Cabbage is a source of indole-3-carbinol, a chemical under basic research for its possible properties. Carcinogenesis 2006; 27: 269–277. Clin Nutr 2004; 23: 605–614. Lettuce varieties are classified into five groups depending on head formation and leaf qualities. 2002;50:6910–6916. With the exception of the iceberg variety, lettuce is also a good source (10-19% DV) of folate and iron (see Table 1, 2 and 3). LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Lettuce butter head (Lactuca sativa L.) is an annual plant of the daisy family, Asteraceae. Cabbage is a rich source of vitamin C and vitamin K, containing 44% and 72%, respectively, of the Daily Value (DV) per 100 gram amount (see Table 4 below). This is the most commonly grown cultivar. Llorach R, Martínez-Sánchez A, Tomás-Barberán FA, Gil MI, Ferreres F. Food Chem. We're here to help you find the most nutritious ones. In fact, Chick-fil-A has even banned the veggie from its stores, allegedly because of its low nutritional value. https://www.ncbi.nlm.nih.gov/pubmed/15297097, Zhan L, Hu J, Ai Z, Pang L, Li Y, Zhu M. Light exposure during storage preserving soluble sugar and L-ascorbic acid content of minimally processed romaine lettuce (Lactuca sativa L.var. google_ad_client: "ca-pub-9759235379140764", In vitro evaluation of red and green lettuce (Lactuca sativa) for functional food properties. There are several types of lettuce, but three (leaf, head and cos or romaine) are the most common.

With its defining red (or rainbow) stems, chard is among the top powerhouse foods because of its low calorie count and high levels of nutrients. Amount of sodium in Mixed Leaf Salad: How many carbs are in Mixed Leaf Salad?

Note: Any items purchased after One of the more nutritious of the lettuce family, leaf lettuce is low in calories and high in potassium and vitamins A and K. Endive, also a kind of chicory, is fill of vitamin K, and a cup has 20% of your daily vitamin A intake. Ingram, Christine (2000). When it comes to the leafy greens you put in your salads, not all are created equal. Also called Boston or bibb lettuce, butter lettuce is the most nutritious of the lettuces on this list. Ind Crop Prod. By clicking ‘Sign up’, you agree to receive marketing emails from Business Insider So which leaves and lettuces should you use in your salad to justify the croutons, bacon, and tasty dressing you add? While most folks just eat the heads of broccoli (and maybe the stems) tossing some of the plant's nutrient-packed leaves into your salad can be a good decision. AI in Healthcare https://www.ncbi.nlm.nih.gov/pubmed/15225583. The 2016 National Nutrition Month theme - "Savor the Flavor of Eating Right." people In vitro evaluation of red and green lettuce (Lactuca sativa) for functional food properties. repoted that seeds extract had analgesic and anti-inflammatory activity in rats 17). Antioxidant, antibacterial, and antiviral effects of Lactuca sativa extracts. Amount of Vitamin A in Mixed Leaf Salad: How much Vitamin C is in Mixed Leaf Salad? https://www.ncbi.nlm.nih.gov/pubmed/23017423, Llorach R, Martínez-Sánchez A, Tomás-Barberán FA, Gil MI, Ferreres F. Characterisation of polyphenols and antioxidant properties of five lettuce varieties and escarole. Edziri HL, Smach MA, Ammar S, Mahjoub MA, Mighri Z, Aouni M, et al.

longifolia) Food Chem. Table 2. are saying - Curated tweets by EatThisMuch. Green – Light to dark green, slightly pointed heads. Depending on the variety, lettuce is an excellent source (20% of the Daily Value, DV, or higher) of vitamin K (97% DV) and vitamin A (21% DV), with higher concentrations of the provitamin A compound, beta-carotene, found in darker green lettuces, such as Romaine. 22) recently identified quercetin and luteolin rhamnosyl-hexosides in lettuce. Lettuce nutrition facts. in. 2008;108:1028–1038. Amount of Calcium in Mixed Leaf Salad: How much Iron is in Mixed Leaf Salad?

Amount of protein in Mixed Leaf Salad: How much Vitamin A is in Mixed Leaf Salad? depending on

While it does have some vitamins, it lacks other nutrients that other greens boast. sweetgreen

The leaves are higher in folate, iron, and potassium than iceberg or leaf lettuces. Know the latest in healthcare industry with our Healthcare newsletter. It's no surprise that iceberg lettuce is among the least nutritious greens to put in a salad. since. Savoy – Characterized by crimped or curly leaves, mild flavor and tender texture. It's also one of the top-ranking greens when it comes to all-around nutrition content.

Food Chem 2009; 117: 122–126. Amount of fiber in Mixed Leaf Salad: How much glucose is in Mixed Leaf Salad? Amount of Iron in Mixed Leaf Salad: Already Spinach is a staple green in many salads that feature sweet ingredients like beets or fruit. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Cabbage is also a moderate source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving. Moreover, methanol and aqueous extracts exhibited antiviral activity against HCMV and Cox-B3 viruses 18). Amount of net carbs in Mixed Leaf Salad: How much fiber is in Mixed Leaf Salad? Romaine (cos) lettuce nutrition facts, Table 3. ISBN 978-1-84038-842-8. Create United States Department of Agriculture Agricultural Research Service. Value-Based Care It's also linked to a lower risk of type-2 diabetes and is not too hard to grow. 2013;136:273–278. Health effect of vegetable-based diet: Lettuce consumption improves cholesterol metabolism and antioxidant status in the rat. Inhibition of DNA methylation by caffeic acid and chlorogenic acid, two common catechol-containing coffee polyphenols. It's packed with vitamin K, containing more than 100% of your daily value. https://www.ncbi.nlm.nih.gov/pubmed/16081510, Lu J, Papp LV, Fang J, Rodriguez-Nieto S, Zhivotovsky B, Holmgren A. Inhibition of mammalian thioredoxin reductase by some flavonoids: implications for myricetin and quercetin anticancer activity.

Food Chem 2010; 118: 300–306. 2011;34:1182–1185. Mulabagal V, Ngouajio M, Nair A, Zhang Y, Gottumukkala AL, Nair MG.

White, also called Dutch – Smooth, pale green leaves. Lettuce varieties have been investigated and reported to contain phenolic compounds with antioxidant activities 14). Food Chem. This original species evolved over thousands of years into those seen today, as selection resulted in cultivars having different characteristics, such as large heads for cabbage, large leaves for kale and thick stems with flower buds for broccoli. Mutat Res 2004; 551: 79–89. J Agric Food Chem. as well as other partner offers and accept our, the CDC's 2014 list of "powerhouse foods", RANKED: The healthiest milk and milk alternatives for you, Not all condiments are created equal — here are the best and worst ones for you.

2004;23:605–614. Iceberg lettuce has about only 7% of your daily vitamin A per cup, and only 3% of daily vitamin C — among the lowest on this list.


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