7 reasons to include lettuce in your diet
In an attempt to follow daily dietary recommendations and eat the right amount of vegetables, lettuce is your friend. A large salad can provide you with the nutrients of a cup of vegetables for a day.
But not all lettuce has the same nutrient content: “They vary in their nutrient content, nutrient density, flavor and texture,” says Elisabeth Moore, a registered dietitian at Beth Israel Deaconess Medical Center, a Harvard affiliate. So, it helps to know what type of lettuce will give you the greatest nutritional intake.
Most types of lettuce contain essential nutrients such as vitamins, minerals and even water. “It also provides fiber , which is beneficial in many areas, including cardiovascular and gastrointestinal health. It also has a low calorie content, but is rich in nutrients and volume , which can be useful if you are trying to manage your weight, ”says Moore.
Some of the most nutritious are: spinach, cabbage, romaine, watercress and arugula . They are rich in a combination of vitamins A, C and K; more B vitamins (including folate) and potassium.
Iceberg lettuce, for example, contains folate and vitamin A, but is known differently because it is the least dense in nutrients. “I don’t recommend avoiding iceberg lettuce, it’s just best to mix it with other green salads.”
Remember: it takes two cups of lettuce to make the nutritional equivalent of a cup of vegetables.
Build a salad based on the nutrients you need most, or simply according to the tastes and textures you like the most. For example, arugula and watercress are peppery, dandelion and endive are bitter, iceberg are sweet.
If you think you have too much lettuce for a single meal, just add other vegetables to your salad bowl, such as tomatoes, carrots, and peppers. If you eat salad as a meal, add a source of lean protein, such as chicken, fish or egg or even avocado.
7 Reasons to include the lettuce mix in your diet:
- Source of essential nutrients
- Low calorie content
- It gives you immunity
- Improves the appearance of the skin
- It helps you have a healthy heart
- Helps balance cholesterol
- Strengthens the bone system
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