It’s no secret that iceberg lettuce has a bad reputation when it comes to nutrition. Romaine lettuce is a type of leaf lettuce that is grown in warm weather conditions. Iceberg lettuce is a type of crisphead lettuce that is grown in cold weather conditions. In a National Eye Institute (NEI) press release, the Age-Related Eye Disease Study (AREDS) conducted in 2001 and then in 2006, known as AREDS2, proved that the use of the supplements vitamins C and E, beta-carotene, and the minerals zinc and copper, with the addition of lutein and zeaxanthin, are safe and protective against the advancement of AMD.Are iceberg and romaine lettuce the same? The answer is no, they are not the same. Lutein and zeaxanthin can reduce the risk of age-related macular degeneration (AMD), a condition that occurs when the fragile center of the retina, the macula, deteriorates over the years. The recommended amount of lutein is six to 10 mg per day, whereas the dose for zeaxanthin is 2 mg per day, to maximize the health benefits for your eyes. Iceberg lettuce only contains 199 mgs of these two nutrients. Romaine lettuce contains 1,087 mgs of lutein and zeaxanthin - carotenoids that filter harmful high-energy blue wavelengths of light on the retina, says the American Optometric Association (AOA). The results of the study showed that taking vitamin K supplements for 36 months reduced the progression of insulin resistance in older men but not women. The participants of this study took vitamin K supplements that were five times more than the recommended amount to measure their level of insulin resistance. The American Diabetes Association (ADA) reported on a study published in Diabetes Care, where the effect of vitamin K supplementation was examined in 350 nondiabetic men and women between the ages of 40 and 60 for 36 months. Vitamin K helps your blood to clot appropriately and regulate insulin. Romaine lettuce provides 48 micrograms of vitamin K in a one-cup serving while iceberg lettuce only provides 17 mcg, says ODS. It has been linked to aiding the heart, lungs, kidneys, and other organs in proper functioning, says the National Institutes of Health (NIH) Office of Dietary Supplements (ODS). Vitamin A, a fat-soluble vitamin, is important for your vision, immune system, and reproductive system. One cup of iceberg lettuce, however, only contains 361 IU of vitamin A. Romaine lettuce is super rich in beta-carotene, with approximately 4,094 international unit (IU) of vitamin A in one cup, says the USDA. In the battle of iceberg versus romaine, however, who will claim the title of the best and healthiest lettuce? Lettuce, whether consumed as iceberg or romaine, is rich and abundant with nutritional value. The efficiency of packaged salads sold at markets also accounts for this dramatic increase since the mid-1980s. However, the consumption of romaine lettuce and loose leaf lettuces has been increasing throughout the years due to the increased popularity of caesar salad and salad bars, says ERS. per person every year, says the University of Arizona College of Agriculture and Life Science. consumption of head lettuce is estimated to be 23 lbs. The main types of lettuce include romaine and iceberg, also known as "head lettuce," which is the most widely used given its low cost and extended shelf life. in terms of its production value and the second most consumed vegetable - with potatoes ranked first. Before you slap chop your low-calorie leafy green on the cutting board or hit the salad bar, you may want to know which has the highest nutritional value of lettuce - iceberg or romaine?Īccording to the United States Department of Agriculture (USDA)'s Economic Research Service (ERS), lettuce is the leading vegetable crop in the U.S.
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