![]() It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. Incorporating vitamin-, mineral-, and antioxidant-rich foods into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases ( 11, 12, 13). While iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts ( 10). In fact, one study observed that green cabbage had a higher level of antioxidant activity than Savoy and Chinese cabbage varieties ( 9). Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals ( 8). In particular, green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium ( 1, 2). Both contain vitamins, minerals, and antioxidantsīoth cabbage and iceberg lettuce are good sources of nutrients. Plus, eating fiber may help regulate blood sugar, improve heart health, and enhance immune function ( 7). It found that people with the highest intake of fiber-rich fruits and vegetables lost significantly more weight than those who ate less fiber-rich produce ( 6). ![]() Fiber slows digestion, which may increase feelings of fullness after meals, leading to reduced food intake ( 5).Ī review of 3 studies including over 133,000 participants looked at how fiber intake affected body weight over 4 years. Fiber - plant material that you can’t digest - helps keep your bowel movements regular and feeds the beneficial bacteria in your gut ( 4).Īdditionally, eating a high-fiber diet can help you lose excess body fat and maintain a healthy weight. ![]() That said, including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake.Įating a diet high in fiber-rich vegetables is essential to your digestive health. Both are rich in fiberĬabbage beats iceberg lettuce in fiber content. However, cabbage and lettuce may have different effects on health due to their differing levels of nutrients and plant compounds. Enjoy within a few days, as the leaves are likely to wilt or spoil if stored beyond that time frame.Eating any type of vegetable, including cabbage or lettuce, can benefit your health. Keep them refrigerated and be sure to wash and dry the leaves thoroughly before using. Look for different types of leafy greens at your local grocery store or farmers market. Kale can be baked into chips, which makes for a great tasting, healthy snack. They also can be added toward the end when making a homemade soup. For example, baby spinach leaves add a nice flavor and color when folded into an omelet. Greens also can be added to soups, stews, casseroles and other dishes. When cooked, greens can shrink down by half, so this is important to consider when planning meals. Try sautéing them in a little oil, then season with spices, such as garlic and just a little salt and pepper. Many leafy greens, such as spinach, kale and collard greens, also are well suited for cooking. For a mild flavor and delicate green color try mâche, Boston or Bibb lettuce.For flavor with a "bite" try chicory or escarole.For leaves that aren't green try red-and-white radicchio.For a peppery flavor try arugula or watercress.Perk up your salad-making with more flavor, color and texture by mixing in different greens. Check the Nutrition Fact Label or choose dressings made with oils more often, because they provide unsaturated fat, which is considered to be healthier than cream-based dressings. Greens supply lutein, which contributes to good vision and may help protect your eyes from macular degeneration, and they provide vitamin K, which plays a role in blood clotting and bone health.Ī small addition of fat can help with the absorption of certain nutrients. Some greens deliver folate, potassium and dietary fiber, too. For example, romaine has nine times more vitamin A than iceberg lettuce. The darker the leaves, the more nutrient-rich the lettuce. Mesclun, a mix of young salad greens, offers a variety of different types, such as arugula, frisée and radicchio, but the exact mix might vary.ĭark-green leafy greens offer plenty of the antioxidant beta carotene, which helps to form vitamin A in the body and may help lower the risk for certain diseases. Leafy greens can be either dark or light in color and include types such as spinach, romaine, kale, escarole, and endive. Lettuce, a type of leafy green, is one of the most commonly eaten veggies in the United States. Monkey Business Images/Monkey Business/Thinkstock
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