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saraimay75 -> RE: Is There Anything That Is not Immoral, Unethical, Fattening or Sinful (4/29/2008 6:06:55 PM)
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While some people believe that Iceberg is not the best Lettuce because it is not a dark leafy green.
http://www.dietdetective.com/content/view/3164/158/
Iceberg Lettuce
Value: It's an excellent source of vitamin K with one-sixth of a medium head (about six large leaves) containing 25 percent of your daily requirement. Notably, a serving also contains 8 percent of your daily requirement for vitamin A and 6 percent for folate, says Nicholas D. Gillitt, Ph.D., nutrition researcher at Dole Nutrition Institute in California. Although water accounts for more than 95 percent of its weight, iceberg lettuce also contains a moderate amount of fiber and supplies modest amounts of omega-3 fats, antioxidants, vitamins and minerals, says Christopher E. Ramsden, M.D., author of Nutrition by the Numbers (Applied Nutritional Biochemistry, 2007). And, of course, it's low in calories.
Nutrients: One cup contains roughly 40 milligrams of omega-3 fats. "The same cup provides 100 milligrams of potassium, 360 IU of vitamin A and a respectable 20 micrograms of folic acid, slightly more than a cup of kale. Although it's not the richest source of many micronutrients, everything present is beneficial, and it contains no detrimental components," says Ramsden.
Health Perks: It has a large amount of vitamin K, which plays a role in blood clotting. "Unfortunately, 80 percent of men and 59 percent of women fail to get enough of this vital nutrient, so iceberg lettuce offers an attractive way to get well up on your daily amount," says Gillitt. Additionally, vitamin K is required to make at least three proteins that are essential for bone formation. "Studies have also linked diets adequate in vitamin K with a reduced risk of hip fracture in the elderly. In fact, the Framingham Heart Study found seniors with a dietary intake of 250 micrograms of vitamin K per day had a 65 percent lower risk of hip fractures than those with an intake of 50 micrograms per day (adequate intake is 120 mcg for men, 90 mcg for women). Also, encouraging research suggests that vitamin K may play a role in inhibiting the growth of tumors and cancer cells. Several studies have linked levels of vitamin K intake with stabilization of liver cancer in particular," adds Gillitt.
What else? Well, "Eating a wedge of lettuce before the rest of your meal can provide some bulk that will satisfy you and may help you reduce the number of calories you consume from the more calorie-dense part of your meal," says Jo Ann S. Carson, Ph.D., R.D., a professor of nutrition at the University of Texas Southwestern Medical Center in Dallas.
Nutrition Stats: (1 cup): 10 calories, 0.10g fat, 2.14g carbs, 0.9g fiber, 0.65g protein.
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