4 types of the healthiest lettuce full of nutrition

Lettuce nutrients vary depending on the type. The Roman lettuce, for example, is richer in nutrients than the lettuce Iceberg because its leaves leave more sun. Other conditions, such as appropriate storage once chosen, can modify the nutrient content of a lettuce.

Roman lettuce, also known as Cos, is a lettuce with open head to sweet taste. The open lettuce means that it has enough space between its leaves to allow enough sun to its heart. Sunlight helps him produce chlorophyllThe substance that gives lettuce its green color. This process, known as photosynthesis, helps lettuce to make its own foods, which allows it to create nutrients such as vitamins A, E and C, as well as magnesium and potassium – minerals that support a healthy fluid balance.

Some research suggests that Roman lettuce can have more folate than other leafy greens, which is beneficial for brain health.

Two cups (100 grams) of Roman lettuce provide:

• Water: 97.1 grams (G)
• Calories: 20
• Protein: 1.24 g
• Total fat: 0.26 g
• Carbohydrates: 3.24 g
• Fiber: 1.8 g
• Folate:: 50 micrograms (MCG), or 12.5% ​​of the daily value (DV)

Lettuce with red leaves is a type of lettuce with loose leaves and is rich in several antioxidants, which are substances that help you stay healthy by protecting your cells from damage and supporting eye health. These antioxidants also give the lettuce of the red leaves its color.

Two cups (100 grams) of red leaves provide:

• Water: 95 g
• Calories: 18
• Protein: 0.88 g
• Total fat: 0.11 g
• Carbohydrates: 3.26 g
• Fiber: – G
• Vitamin K: 73.2 mcg, or 61% of DV

The green leaf is another lettuce with loose leaves. It grows faster than Iceberg lettuce and can better tolerate a severe time, making it a better option all year round. Its soft and earthy flavor works well for salads and burgers.

Two cups (100 grams) of green leaves provide:

• Water: 94 g
• Calories: 22
• Protein: 1.09 g
• Total fat: 0.16 g
• Carbohydrates: 4 g
• Fiber: – G
• Vitamin C: 15 mcg, or 17% of DV

Butter lettuce Has a small head with round leaves. However, butter head sheets are not as well folded as some other types, such as Iceberg lettuce. Its exterior leaves are delicate, shiny and have a brownish red shade, which adds to its call. Like the Roman, butter lettuce is a good source of folate.

Consumption of butter lettuce can help keep your eyes healthy, protect your cells, reduce inflammation and reduce your risk for certain health problems, such as diabetes.

Two cups (100 grams) of butter lettuce provide:

• Water: 95.6 g
• Calories: 13
• Protein: 1.3 g
• Total fat: 0.22 g
• Carbohydrates: 2.23 g
• Fiber: 1.1 g
• Folate: 73 mcg, or 18% of DV
• Vitamin K: 102 mcg, or 85% of DV
• Vitamin A (rae): 166 mcg, or 18% of DV

The combination of lettuce with other types of green leafy vegetables can be a great way to vary your salad and stimulate the amount of nutrients. Some good options worthy of salad include:

• Spinach: It is a great source of vitamin K, which supports heart health, lutein, a nutrient that protects your eyes and vitamin A.
• Kale: This is full of nutrients, including magnesium and potassium, which protect the heart. It is also a good source of dietary fiber, which helps you keep regularly.
• Combining green vegetables: These Contain calcium, potassium and vitamin K, which help keep your bones healthy and solid.
• Bets: This is rich in fiber and contains a large amount of nitrates, substances that can help better circulation (blood flow).
• Rocket: This contains a large amount of brain protective folate and other nutrients such as vitamins A and C.

Ideally, your lettuce must be clear or have a good bite and should never be soggy or faded. Here are some other tips to select the best quality lettuce:

• Look for a vibrant color: Whether it is green or red lettuce, the leaves must have a rich and coherent color without signs of aging, such as brown spots or yellowing. Some brown spots, such as redhead spots, are not a sign of deterioration, and you should be able to wash them. However, if there are a lot of brown spots, as well as other signs of deterioration, you should throw it away.
• Avoid lettuce with viscous leaves: It is a sign of bad storage and deterioration.
• Check the nucleus: If your Roman lettuce has a brown or pasty nucleus, it is a sign that he went wrong. Although you cannot say it in a grocery store because you cannot open it there, you may know that it has gone wrong if the leaves are viscous or if it has a foul odor.
• Avoid moisture droplets: The excess humidity inside a bag in bag makes it spoil more quickly.

Lettuce is an excellent source of nutrients and can support weight management because it is rich in water and low in calories. This may vary depending on variety, growth conditions and storage. Large crisp green Roman leaves with delicate and brilliant butter, you have good healthy options.

Always look for brilliant and vibrant lettuce heads and avoid brown spots or thin yellow leaves. Also try to avoid buying packed lettuce with condensation or water droplets visible, because this condensation can make it spoil more quickly.