Lettuce, (Lactuca sativa), annual leaf vegetable of the aster family (Asteraceae). Most lettuce varieties are eaten fresh and are commonly served as the base of green salads. Lettuce is generally a rich source of vitamins K and A, though the nutritional quality varies, depending on the variety.
5 Interesting Types of Lettuce
It ranges in color from yellow to dark green but may also have reddish hues. Lettuce is not only a major ingredient in salads but also often added to various dishes, such as wraps, soups, and sandwiches.
Although romaine and iceberg are the most common types and we can supply them as a biggest lettuce supplier in Iran.
1. Iceberg or Crisphead lettuce
Crisphead, also known as iceberg or head lettuce, is one of the most widely used lettuces.While it looks similar to cabbage, it’s an entirely different species.
Contrary to popular belief, Iceberg lettuce is quite nutritious. 100 grams iceberg lettuce provides :
- Calories: 14
- Protein: 1 gram
- Fiber: 1 gram
- Folate: 7% of the Daily Value (DV)
- Iron: 2% of the DV
- Manganese: 5.4% of the DV
- Potassium: 3% of the DV
- Vitamin A: 3% of the DV
- Vitamin C: 3% of the DV
- Vitamin K: 20% of the DV
The folate and vitamin K contents of Iceberg lettuce are particularly noteworthy.
Folate is a B vitamin that can help prevent neural tube defects, which are one of the most common birth defects. It may also lower your risk of heart disease and certain cancers, including breast and pancreatic cancer.
Meanwhile, vitamin K is important for blood clotting, bone formation, and heart health.
Iceberg lettuce is also a moderate source of phenolic compounds, which are antioxidants that help fight oxidative stress and inflammation in your body.
Best ways to eat it
Iceberg lettuce has a crunchy texture and mild flavor that lends itself to salads and sandwiches. It pairs well with other vegetables and most salad dressings.
You can also use its sturdy leaves as a replacement for tortillas in wraps.
To keep Iceberg lettuce fresh, refrigerate it in a sealable bag with a damp paper towel.
2. Romaine lettuce
Romaine, also called cos, is another popular lettuce that’s common in Caesar salads.
It bears green, crunchy leaves with large veins. Premature leaves, which are sometimes red, are frequently added to spring mix — a combination of baby leaves from several leafy vegetables.
Romaine is higher in nutrients than iceberg. A 3.5-ounce (100-gram) serving provides:
- Calories: 17
- Protein: 1 gram
- Fiber: 2 grams
- Folate: 34% of the DV
- Iron: 5% of the DV
- Manganese: 7% of the DV
- Potassium: 5% of the DV
- Vitamin A: 48% of the DV
- Vitamin C: 4% of the DV
- Vitamin K: 85% of the DV
It’s not only an excellent source of folate and vitamin K but also vitamin A. This nutrient acts as a potent antioxidant and is vital for skin, eye, and immune health.
Moreover, romaine is a good source of phenolic compounds, particularly caffeic acid and chlorogenic acid. These antioxidants are associated with a lower risk of heart disease, inflammation, and certain cancers. What’s more, red romaine boasts high levels of anthocyanins, which give certain vegetables and fruits a reddish-purple color. These pigments are associated with a lower risk of heart disease and cognitive decline.
Best ways to eat it
Romaine lettuce is most frequently used in Caesar salads and other salads. It has a slightly sweeter, bolder flavor than iceberg, which adds a mild burst to salads and sandwiches.
Although romaine works well for soups and stir-fries, you should add it near the end of cooking to prevent it from getting too soggy.
3. Butterhead lettuce
Butterhead lettuce gets its name from its characteristically soft, buttery leaves. It’s also known as cabbage lettuce due to its round shape. The most popular types of butterhead are Bibb and Boston lettuce.
Its leaves have a crumpled look that resembles flower petals. Butterhead lettuce is usually deep green, although red varieties exist.
It’s rich in nutrients, with 3.5 ounces (100 grams) offering :
- Calories: 13
- Protein: 1.5 grams
- Fiber: 1 gram
- Folate: 18% of the DV
- Iron: 8% of the DV
- Manganese: 8% of the DV
- Potassium: 5% of the DV
- Vitamin A: 18% of the DV
- Vitamin C: 4% of the DV
- Vitamin K: 85% of the DV
This lettuce is a good source of carotenoid antioxidants, such as beta carotene, lutein, and zeaxanthin. These protect your eyes from macular degeneration, a condition that can result in partial vision loss.
Furthermore, butterhead contains higher amounts of iron than other lettuces. This nutrient is essential for creating red blood cells.
Keep in mind that plants provide only non-heme iron, which is poorly absorbed. As vitamin C helps increase your absorption, consider eating butterhead lettuce with a food high in this vitamin, such as red peppers.
Best ways to eat it
Butterhead lettuce adds a mild, sweet flavor to dishes. It pairs well with most dressings and can enhance the flavor and texture of your salad.
Furthermore, it works well in egg-salad or tuna sandwiches and serves as a great tortilla replacement for wraps. Store butterhead lettuce in a sealable bag in the fridge for 2–3 days, keeping the leaves dry to prevent wilting.
4. Leaf lettuce
Leaf lettuce, also known as loose-leaf lettuce, varies in shape, color, and texture — though it’s usually crisp, ruffled, and dark green or red, with a flavor ranging from mild to sweet.
Unlike other lettuces, it doesn’t grow around a head. Instead, its leaves come together at a stem.
A 3.5-ounce (100-gram) serving of either green or red leaf lettuce gives the following nutrients:
| Leaf lettuce, green | Leaf lettuce, red | |
| Calories | 15 | 13 |
| Protein | 2 grams | 1.5 grams |
| Fiber | 1 gram | 1 gram |
| Folate | 10% of the DV | 9% of the DV |
| Iron | 5% of the DV | 7% of the DV |
| Manganese | 11% of the DV | 9% of the DV |
| Potassium | 4% of the DV | 4% of the DV |
| Vitamin A | 41% of the DV | 42% of the DV |
| Vitamin C | 10% of the DV | 4% of the DV |
| Vitamin K | 105% of the DV | 117% of the DV |
Green leaf lettuce tends to have more vitamin C, while the red variety offers more vitamin K.
Both types are high in vitamin A, beta carotene, lutein, and zeaxanthin, all of which support eye and skin health. However, red leaf lettuce contains much higher levels of phenolic compounds. In particular, its anthocyanins and quercetin act as potent antioxidants that protect your body from free radical damage.
Best ways to eat it
Leaf lettuce’s crisp, mild flavor lends itself to salads and sandwiches. Furthermore, it can be used in wraps and tacos.
To store leaf lettuce, pat it dry and keep it in a plastic bag or storage container. It can usually last 7–8 days in the fridge.
5. Stem lettuce
Stem lettuce is popular in Chinese cuisine and is commonly called Chinese lettuce, stalk lettuce, or Celtuce.
As its name indicates, stem lettuce has a long stalk with narrow leaves. Unlike other lettuces, its stem is normally eaten but its leaves discarded. That’s because the leaves are very bitter due to their high latex content.
A 3.5-ounce (100-gram) serving offers:
- Calories: 18
- Protein: 1 gram
- Fiber: 2 grams
- Folate: 12% of the DV
- Iron: 3% of the DV
- Manganese: 30% of the DV
- Potassium: 7% of the DV
- Vitamin A: 19% of the DV
- Vitamin C: 22% of the DV
Stem lettuce is an excellent source of manganese, which plays a key role in fat and carb metabolism. Moreover, it’s a part of an enzyme called superoxide dismutase, which helps decrease oxidative stress in your body.
Furthermore, it’s high in vitamin C, which is important for collagen synthesis and immune health.
Best ways to eat it
Stem lettuce isn’t widespread, but you might be able to find it at international grocery stores.
Since only its stalk is eaten, it’s used differently than most lettuces. It’s said to be crunchy with a slightly nutty taste.
When preparing it, peel the stalk to get rid of the tough outer layer. The inner layers are soft and have a consistency similar to that of cucumbers. You can add it raw to salads, cook it in stir-fries and soups, or spiralize it into crunchy veggie noodles.
The benefits of lettuce for health
• For cancer prevention
• For treat insomnia
• For treat anxiety and depression
• For treat of diabetes
•For health of skin and hair
Properties of lettuce for skin and hair
1. Skin beauty
Vitamin A in lettuce increases blood circulation in the skin, and lettuce fiber naturally brightens the skin.
2. Natural sunscreen
Vitamin C in lettuce acts as a natural sunscreen and protects the skin from the sun’s UV rays.
3. Treat sunburn
Pumpkin compresses and poultices are useful for treating sunburn.
4. Treat acne and pimples
Vitamin A, Vitamin C, Potassium and Vitamin B Mojo in lettuce are useful for the prevention and treatment of acne.
- Lettuce mask for oily and acne prone skin
Wash your face with lettuce juice every morning to control oily skin and make your skin soft and radiant.
5. Strengthen hair
Vitamin K in lettuce strengthens and enhances hair growth and can prevent hair loss.
- Lettuce juice mask for hair
Before taking a bath, massage some lettuce juice on your hair and scalp and then wash with water and shampoo.
Medicinal and therapeutic benefits of lettuce for the health of the body
6. Weight loss
Lettuce is one of the low-calorie vegetables and because it is high in fiber, it reduces appetite and helps to lose weight. Also, the water and fiber in lettuce eliminate bloating and accumulation of water in the body and cause weight loss.
7. for treat fatty liver
Lettuce has a high ability to detoxify the body, the minerals in lettuce eliminate liver toxins and help treat fatty liver.
8. Fetuses and pregnant women
Lettuce contains high amounts of folate, which is good for a pregnant woman’s health and prevents birth defects in the fetus. Vitamin K in lettuce reduces postpartum hemorrhage. The fiber in lettuce can prevent constipation in pregnant women.
9. Infants and children
Vitamin C in lettuce is useful for strengthening the immune system of infants and children. Vitamin A in lettuce is also useful for strengthening eyesight and preventing eye infections in children.
High levels of the mineral iron in lettuce are good for producing hemoglobin and treating anemia in infants and children.
Feeding infants and children with lettuce juice is good for reducing infectious microbes in the body. It is best to feed your baby and infant with lettuce juice or steamed lettuce.
10. Diabetes and blood sugar
Studies have shown that lettuce has a low glycemic index and can reduce the risk of type 2 diabetes. Lettuce also has high levels of anti-diabetic carotenoids that lower blood glucose levels and can be helpful in treating diabetes.
11. Blood pressure
Lettuce contains high amounts of potassium, which lowers blood pressure and prevents heart disease.
Lettuce is rich in salicylates, which are known to thin the blood and help treat high blood pressure.
12. Stress, anxiety and depression
Research has shown that lettuce has healing properties for stress, anxiety and depression.
16. Insomnia
One of the most important traditional uses of lettuce in medicine is the treatment of insomnia. Research has shown that lettuce kernels contain lactocarium, which has a calming effect and improves sleep quality in people.
17. Cancer
Studies have shown that lettuce contains antioxidants that kill free radicals that cause a variety of cancers and tumors. Lettuce leaf juice is also useful in treating leukemia and breast cancer.
18. Cholesterol and heart
Lettuce is rich in vitamins A and C and is one of the most useful vegetables for lowering high blood cholesterol and preventing heart attacks and strokes. The omega-3 fatty acids in lettuce also improve heart health.
Export
About lettuce exports, Iran annually exports more than 10,000 tons of this product to the United Arab Emirates, Kuwait, Iraq, Qatar, Bahrain and Russia.
Iran is ranked 16th in the world annually with the production of more than 100,000 tons of lettuce, its spring products in Gorgan, Dezful, Yazd and Mazandaran, summer in most parts of Iran, autumn in Karaj, Isfahan, Dezful and in winter in Mazandaran, Dezful, Bushehr, Lorestan and Ilam are the producers of this product.
‘kala sepid tarabar’ as an international trading & transportation company in Iran focus on the agricultural and fresh fruits export. Our experiences and resume reflects our quality of work and honesty.
The following videos relate to harvesting Dezful iceberg lettuce for exporting to Qatar. So far we have also exported the same cargo to the UAE fast and safe.
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