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Which lettuce is healthiest?

So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein.

theglobeandmail.com - Lettuce: Health benefits, nutrition, calories, vitamins and minerals

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Question

What’s the most nutritious lettuce?

Answer

All lettuce is healthy

All types of lettuce are good for you. As a vegetable, lettuce provides fibre, vitamins, minerals and phytochemicals for very, very few calories. With respect to vitamins, lettuce is a source of folate, a B vitamin needed to make and repair DNA in cells, and vitamin K, a nutrient linked to healthy bones. You also get potassium, a mineral important for healthy blood pressure, as well as a little calcium in lettuce. Lettuce is also a good source of two phytochemicals: beta-carotene and lutein. Beta-carotene is a powerful antioxidant, protecting cells in the body from damage caused by free radicals. In fact, its antioxidant properties are thought to help prevent certain cancers and other diseases. Lutein is also an antioxidant that helps preserve our eyesight as we age. Once consumed, lutein makes its way to the eye where it protects the retina and lens from free radical damage. Research shows that people who have high intakes of lutein from foods are less likely to develop cataract and macular degeneration. (Macular degeneration attacks the central part of the retina called the macula, which controls fine, detailed vision. The condition results in progressive loss of visual sharpness and is the leading cause of severe vision loss in older adults. ) Recipe: Three ideas for those who love salads full of flavour and texture

Green leaf lettuce vs. iceberg vs. romaine: Which is best?

That said, you can’t count on all types of lettuce to be a good source of all vitamins, minerals and antioxidants. In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce. So, to answer your question, the most nutritious lettuce is Romaine. Compared to red leaf, green leaf, butterhead (Boston and bib types) and iceberg, it delivers more folate, potassium, beta carotene and lutein. When it comes to getting the most vitamins, minerals and antioxidants per serving, here’s my rating of types of lettuce from most to least nutritious: Romaine, green leaf, butterhead (Boston, bib), red leaf, and finally, iceberg.

The nutritional value of lettuce

Per one cup serving (shredded), Romaine has 2.5 milligrams of beta-carotene, 1.1 milligrams of lutein and one-third of a day’s worth of folate. Compare that to iceberg, the least nutritious type of lettuce: one cup (shredded) contains 0.2 milligrams of beta-carotene, 0.2 milligrams of lutein and only one-third of the folate found in Romaine.

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Should fresh carrots be refrigerated?

You'll have to store your carrots in the refrigerator, but how you store them can actually make a difference. Raw carrots, when properly stored will usually stay fresh for around 3 to 4 weeks in the fridge. If your carrots are sliced or chopped, you can store them in the fridge and they'll last for about 2 to 3 weeks.

glad.com - How to Store Carrots and Make Them Last

So you’ve put your expertise on how to freeze carrots to good use and now you’ve found the perfect carrot-based casserole or soup recipe. You’re ready to break out a bag from the freezer, but what comes next? Luckily, for many dishes, you can toss your frozen carrots right into whatever you’re cooking. So not much waiting around for that 5-star carrot dish. However, if you do need to defrost those carrots, you can do so a couple different ways that don’t involve a microwave, which will typically leave them mushy. First, you can take your carrots from the freezer and place them into the refrigerator to thaw naturally. This could take up to several hours and is best done overnight. If you’re looking for a quicker thaw, take your plastic freezer bag and submerge it in a bowl of cold water, changing the water every 30 minutes or so until the carrots are sufficiently thawed. If you choose this method, be sure to know that the USDA recommends not having slices carrots left out at temperatures above 40°F for more than 2 hours. Whatever method of defrosting you choose, the Glad® FLEX'N SEAL™ will be a good way to allow your carrots to come up to room temperature while making sure none of the nature liquids the carrots will release get all over your fridge or countertop. With knowledge of how to store carrots and how to freeze carrots, you’re ready to go out and make the most of your carrot stash. And with all that knowledge, your bound to make meals you’ll want to eat over and over again, so be sure you also know how to properly store leftovers to make sure you continue making the most of your delicious food.

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