Lettuce is one of the top healthiest and most consumed green leafy vegetables. The vegetable however is divided into two main categories, iceberg and romaine lettuce.
Iceberg lettuce, or head lettuce, is the most broadly consumed type due to its low price and long shelf life. Romaine lettuce consumption nowadays, however, is noticeably increasing as well. In order to distinguish between the two types on a nutritional level, we overviewed the amount nutrients found in each.
Lutein and Zeaxanthin
Carotenoids, such as lutein and zeaxanthin, are found to have a protective effect on the retina of the eye and help reduce the risk of acquiring AMD “age-related macular degeneration” which is the deterioration of the macula “the delicate interior of the retina” due to aging. One cup of romaine lettuce contains 1,087 mgs of these nutrients in comparison to iceberg lettuce containing only 199 mgs.
Beta-carotene, or vitamin A, is a fat soluble vitamin extremely important for vision as well as the reproductive and immune system and the proper function of many organs. Romaine lettuce is prosperous with vitamin A containing 4,094 IU in one cup. As for iceberg lettuce, it contains 361 IU.
Vitamin K is an important cofactor in blood clotting as well as insulin regulation. One test was made on nondiabetic patients over the age of 40, supplementary amounts of vitamin K were given to them for 36 months. The test results showed a decrease in the development of insulin resistance in. Romaine lettuce supplies vitamin K as much as 48 micrograms per cup. On the other hand, iceberg lettuce only provides 17 micrograms.
As an end answer, Romaine lettuce, containing higher amounts of the nutrients such as lutein, zeaxanthin, vitamin A and vitamin K, takes the lead in being the healthiest between the two.