Iceberg lettuce, also known as crisp-head lettuce, is one of the main ingredients in salad preparations and is known for its crunchy texture. Just like other vegetables, it is loaded with nutrients. Lettuce and other edible raw vegetables can be a quick and easy addition to sandwiches, wraps, or burgers.

For this reason, iceberg lettuce is multipurpose and a convenient way for people to add more nutrients to their meals.

Erick Musengimana, a nutritionist at Rwanda Diabetes Association-Kigali, says iceberg lettuce has high water content and provides calcium, potassium, vitamin C, and folate. 

He says that the nutrients in iceberg lettuce can help one meet the standard daily requirements for several vitamins and minerals. 

Iceberg lettuce is an excellent source of potassium and manganese. It also contains significant amounts of iron calcium magnesium and phosphorus, as well as small traces of sodium, copper, and zinc.

This lettuce is rich in vitamin A, K, C   thiamine, vitamin B6, and folate vitamin B9. It contains 14 calories per 100 grams. Water and dietary fibre in iceberg lettuce make up most of it. It has a very low content of sodium, saturated fat, and cholesterol. 

Besides, studies show that lettuce has many health benefits, including weight loss,   prevention of birth defects, and reduced risk of many diseases.

For instance, as part of a healthy diet, iceberg lettuce can increase fibre and water intake, which helps in improving gut health by ensuring regular bowel movements and preventing constipation.

Also, lettuce has been associated with a diet that emphasises vegetables with better bone health. Leafy green vegetables contain nutrients such as calcium, magnesium, phosphorus, and vitamin K, which are important for healthy bones.

Musengimana says this vegetable also contains substances called phytonutrients, which have antioxidants properties that can help protect the body from a range of diseases and conditions.

 "Because of its vitamin A presence, it is an essential vegetable that when consumed can help maintain healthy eyes as well as the growth and development of bones. It also strengthens the immune system and is a good source of folate,” he says.

Intake of folate-rich foods by pregnant women help prevent birth defects such as spina bifida and anencephaly. 

In addition to this, iceberg lettuce also contains vitamin K which aids in the production of protein required by the body for normal blood clotting. 

The potassium content in iceberg lettuce helps to check blood pressure and heart rate and thereby takes care of your heart.

Iceberg lettuce also contains essential nutrients that help to harden the arteries while the dietary fibre regulates the blood flow rate to the heart.

Preparation

According to nutritionists, a person must ensure good hygiene practices and refrigeration when using iceberg lettuce to avoid food poisoning.

A fresh, whole lettuce may be a better choice to avoid contaminants and chlorine residues. A person can wash it under running water and dry it with a paper towel or salad spinner before eating it.

When it comes to how it should be eaten, iceberg lettuce is a good choice for salads, shredded in snacks, as a garnish, and on sandwiches. When used in combination with other varieties of lettuce, iceberg lettuce is believed to add a pleasant crunch.