"Fifty percent of Americans don’t eat enough fiber, nor do we consume recommended amounts of potassium, calcium, and magnesium, minerals that are found in, you guessed it, leafy greens and lettuce," she says. No matter what you choose, each kind comes packed with antioxidants, water, fiber, and essential nutrients - stuff most us could eat a lot more of. "For example, spinach is higher in iron than kale, but kale provides glucosinolates, compounds that may decrease your risk of certain cancers." "Different types of lettuce have varying levels of specific nutrients," explains Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. Iceberg lettuce is typically lower in nutrients than other varieties like red leaf lettuce.You add lettuce to sandwiches and sides every day, but staring down the options at the salad bar may have you wondering if one type of leaf beats out the rest - and is there really a difference if a recipe calls for Boston instead Bibb?īotanically speaking, the plant Lactuca sativa includes few basic types, like leaf lettuce, romaine, iceberg, and butterhead, but you'll want to mix other popular greens into your dishes for the biggest nutritional boost. Cabbage is generally a richer source, but it depends on the variety of lettuce or cabbage. Summaryīoth cabbage and lettuce contain fiber, vitamins, minerals, and antioxidants. In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does ( 14, 15).įor example, romaine lettuce contains almost twice the amount of potassium found in the same quantity of green cabbage ( 1, 14). It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. Incorporating vitamin-, mineral-, and antioxidant-rich foods into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases ( 11, 12, 13). While iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts ( 10). In fact, one study observed that green cabbage had a higher level of antioxidant activity than Savoy and Chinese cabbage varieties ( 9). Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals ( 8). In particular, green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium ( 1, 2). Both contain vitamins, minerals, and antioxidantsīoth cabbage and iceberg lettuce are good sources of nutrients. Plus, eating fiber may help regulate blood sugar, improve heart health, and enhance immune function ( 7). It found that people with the highest intake of fiber-rich fruits and vegetables lost significantly more weight than those who ate less fiber-rich produce ( 6). Fiber slows digestion, which may increase feelings of fullness after meals, leading to reduced food intake ( 5).Ī review of 3 studies including over 133,000 participants looked at how fiber intake affected body weight over 4 years. Fiber - plant material that you can’t digest - helps keep your bowel movements regular and feeds the beneficial bacteria in your gut ( 4).Īdditionally, eating a high-fiber diet can help you lose excess body fat and maintain a healthy weight. That said, including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake.Įating a diet high in fiber-rich vegetables is essential to your digestive health. Both are rich in fiberĬabbage beats iceberg lettuce in fiber content. However, cabbage and lettuce may have different effects on health due to their differing levels of nutrients and plant compounds. Eating any type of vegetable, including cabbage or lettuce, can benefit your health.
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