We all know that eating salads is healthy for us, but do you know all the different types of lettuce you can use? Furthermore, did you realize that some types of lettuce are healthier than others? To determine the most nutritious greens, we looked at a Centers for Disease Control report that ranked 47 "powerhouse fruits and vegetables" according to nutrient density. Here's a roundup of the 17 types of lettuce you should know about and how healthy they are. Plus, read up on the Healthiest Foods on the Planet.
The worst of all the types of lettuce in terms of nutrition is unsurprisingly iceberg lettuce. While great on burgers , this lettuce is mostly made up of water and should be reserved to add a signature crunch to dishes—never the star of the show.
Sign up for our newsletter for more health news and delicious healthy recipes. Cabbage is considered a type of lettuce, but it's also part of the cruciferous family, which contains potent compounds that have been linked to reducing the risk of cancer. Use this in slaws , sautees, and stir-fries. Often offering a peppery flavor to salads, arugula is one of the more common types of lettuce. While not necessarily the most nutritious, it's the perfect base for quinoa and cranberry salads, paired with shaved parmesan and champagne vinegar dressing, and layered with fresh citrus.
While typically found in teas , dandelion greens are one of the most unknown types of lettuce. They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K.
With their bitter taste profile, balance them out with neutral greens like spinach or romaine. Out of all the types of lettuce, we bet you'd think that the superfood kale would top the list. Surprisingly, it's closer to the bottom.
That being said, there are still benefits of kale. You've probably seen these types of lettuce grilled or accompanied by blue cheese, walnuts, pears, and gorgonzola.
It's because the sturdy lettuce can stand up to these bold flavors and is literally sturdy enough to hold them in its leaves. While endive belongs to the chicory family, it's distinctly different from common chicory. If you want to add a bit of a spicy kick to your salad or sauteed greens, opt for mustard greens. Mustard greens are a type of lettuce that's a rich source of vitamins A, C, and K.
Use these greens like you might spinach, but when you want more of a peppery kick. We recommend sauteing them up with olive oil or another healthy fat and a pinch of salt to balance the sharp-tasting bite. Simply put, we usually consume kale either raw, mixed in salads and smoothies or even cooked.
For instance, baked kale and crispy kale chips made by sprinkling a spoon of olive oil and salt on top are popular delicacies. However, we always consume lettuce raw, often mixing with salads and as sandwich toppings. What is Kale — Definition, Nutrients, Varieties 2. What is Lettuce — Definition, Nutrients, Varieties 2. Kale is a green, leafy, cruciferous vegetable. Kale, just like cabbage and brussels sprouts, belongs to the Brassicaceae family of vegetables.
It contains many nutrients that may greatly benefit your whole body. For instance, kale consists of antioxidants, vitamins C , vitamin K , fibre, iron, and calcium. These nutrients help the human body to fight various health problems. The antioxidants usually help the body to get rid of harmful toxins. A cup of cooked kale provides 3.
Moreover, like other green vegetables, kale possesses chlorophyll , which prevents the human body from absorbing heterocyclic amines, limiting the risk of cancer. When you pay a visit to the local grocery store, you may come across a few main varieties of kale, such as Tuscan kale, Curly kale, or Baby kale. Tuscan kale is a variety of dark green kale leaves that are flat. Tuscan kale comes with a mellow and rich flavour, so it is frequently used in Italian dishes like Kale Salad or Tuscan Vegetable Stew.
They taste great raw, too. But don't underestimate the power of watercress in your diet. It's more nutrient-rich than romaine and leaf lettuce; just 1 cup fulfills almost three-quarters of your daily requirement of vitamin K, and is a good source of vitamin C — 16 percent of your daily requirement — according to the USDA. Two cups of romaine fulfill about one-third of your daily requirement for folate, almost one-half of your daily vitamin A, and almost all of your vitamin K, per the USDA.
To boost the nutritional value of your salad, mix romaine with some spinach or kale to pack in more antioxidants, or opt for a premixed blend. It has a tightly folded head that is bright green on the outside, yellow on the inside, and is often sold with the roots attached to preserve freshness.
The USDA indicates that butter lettuce is low in sodium, a good source of vitamin A 70 percent of your daily requirement , and has small amounts of iron and calcium. However, it ranks near the bottom nutrition-wise, says Kennedy. Arugula is a tasty choice with some vitamin A, vitamin C, iron, and calcium, according to the USDA , but it just doesn't measure up to other greens for any of these nutrients. Mix arugula with more nutrient-dense options to pump up the flavor and the antioxidant power of your salad.
If the flavor is a bit strong for you, I'd recommend using it more as a condiment — adding a small amount to a salad or a few leaves on top of a sandwich. While the low calorie count is comparable with other greens, the nutrient totals are not, according to the USDA. Still, the crispy and inexpensive green doesn't have to be removed from the menu entirely. By subscribing you agree to the Terms of Use and Privacy Policy.
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