Lettuce Nutrition

Lettuce nutrition

1/4 head worth of lettuce nutrition (iceberg):

13 cal;
.9 gm protein (incomplete);
.1 gm fat;
2.9 gm carbohydrate;
20 mg calcium;
22 mg phosphorus;
.5 mg iron;
9 mg sodium;
175 mg potassium;
330 units A;
.06 mg B-1;
.06 mg B-2;
.3 mg niacin;
6 mg C;
11 mg magnesium.

One of the most universal of all salad greens, whether Boston, Bibb, iceberg, loose leaf, or romaine, lettuce is low in calories and carbohydrates and rich in vitamins and minerals, making it good in most diets. Lettuce provides a good amount of vitamin A, needed for healthy skin and growth and essential during pregnancy and while breast feeding; of B vitamins, needed for the production of energy and helpful in overcoming the effects of lack of sleep or of overindulgence in coffee or alcohol; of vitamin C, vital to maintaining health, vigor, good vision, strong bones and teeth, and healthy skin, and helpful in lessening the effects of many illnesses. This vegetable also supplies a good amount of calcium, needed for sound bones and teeth, regulating muscular and nervous systems and especially needed in the year before onset of menstruation and during menopause; of iron, for offsetting iron deficiency anemia; of potassium, for various enzyme reactions, production of energy, and maintenance of muscle tone; and magnesium, helpful in lowering blood cholesterol, in the utilization of fats and carbohydrates, and in maintaining proper calcium level in the body. Lettuce is relatively high in roughage, necessary for proper elimination. These many benefits of lettuce make it especially good for weight and cholesterol watchers, for teenagers, and for children. A salad with lettuce and other vegetables is especially good to offset the effects of an otherwise rich meal besides helping to fill you up, so you will eat less of the more calorie ridden, fatty foods. Since more of the nutrients are concentrated in the darker green, outer leaves, these should always be used. In making salads, the nutritional benefits are best preserved by quickly washing the lettuce in cold water and drying it before nutrients are absorbed into the water and lost. If the leaves are dried quickly and tossed with a little vegetable oil to coat them before any vinegar or vinegar base salad dressing such as French dressing is added, the nutrients will be maintained.