A Bum Wrap?

     Iceberg lettuce, once termed crisphead lettuce, has gotten an undue bad reputation by many healthy eating advocates.  The favored condiment for salads, sandwiches and wraps, iceberg lettuce is a good source of both Vitamins K & A, providing approximately one third of the recommended daily intake of those two essential vitamins.  A 2 cup serving is a mere 20 calories with 4 grams of total carbs and 1.8 grams of dietary fiber.  It is cholesterol free and low in sodium and also supplies potassium.  And for those wanting to supplement their fluid intake iceberg lettuce is 96% water.  So what's not to like about the cool enjoyable crunch that it provides?

     It is true, however, that iceberg lettuce is lower in nutrients that some other types of the members of the sunflower family.  First cultivated by the ancient Egyptians this hardy annual grows best in cool climates virtually around the globe.  Darker greens like romaine and red leaf  "power lettuces" do contain more nutrients.  By adding radicchio, arugula, spinach and Swiss chard you can enhance the enjoyable crunch that iceberg gives to a salad. The general rule of the garden is that "the darker the leaf, the greater the amount of nutrients."  The website Fitness Together calls them an "antioxidant gold mine."

     So don't pull the iceberg lettuce out of your sandwich.  Just give it some company!