Health Benefits of Iceberg Lettuce Uses And Its Side Effects

Health Benefits of Iceberg Lettuce Uses And Its Side Effects

Iceberg lettuce does not have as much nutritional and health benefits as other vegetables but there are some good effects. It is low in calories and do not add to your body weight when it is consumed. Due to the presence of good amounts of folate, this vegetable helps to prevent birth defects and other pre-natal conditions. It also contains Vitamin A and Vitamin C which have a lot of beneficial effects.

Health Benefits of Iceberg Lettuce Uses And Its Side Effects

About Iceberg Lettuce

Iceberg lettuce is often referred as a ‘useless’ vegetable and there is also a joke stating that this vegetable will provide as much nutrients as a cardboard. Despite the fact that the iceberg lettuce has far less number of nutrients when compared to other green vegetables, it is not altogether ‘useless’ and has a few benefits.

Iceberg Lettuce was called the ‘crisphead lettuce’ when it was first introduced in the market in 1945. It later came to be known as iceberg lettuce as the vegetable had to be carried in large trucks covered with ice from one place to another. Iceberg Lettuce is crunchy in nature and is often included as one of the key ingredients in any salad.

Nutritional Value of Iceberg Lettuce

Iceberg lettuce is low in sodium, saturated fat and cholesterol. However, it is rich in potassium and manganese and also contains iron, calcium, magnesium and phosphorus. It is also a very good source of dietary fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6 and thiamin.

Nutritional facts Per 100 Grams


Calories 14 

Total Fat 0.1 g 

Sodium 10 mg

Potassium 141 mg 

Total Carbohydrate 3 g 

Protein 0.9 g

Vitamins and Minerals


Vitamin A 10 % 

Calcium 0.01 

Vitamin C 4 % 

Iron 2 % 

Magnesium 1 %

Health Benefits of Iceberg Lettuce

After getting iceberg lettuce nutrition data, let check out the best health benefits of Iceberg Lettuce. We also discuss here some side effects of consumption of iceberg lettuce and its cultivation details.

Iceberg Lettuce protects your heart

The potassium content in iceberg lettuce helps to check blood pressure and heart rate and thereby takes care of your heart. Iceberg lettuce also contains essential nutrients that help to harden the arteries while the dietary fiber in this vegetable regulates the blood flow rate to the heart.

Iceberg Lettuce helps to strengthen body immunity

Iceberg lettuce has essential minerals like manganese, magnesium, potassium, iron, phosphorus and calcium that help to strengthen our body’s immunity. These mineral compounds tend to act against the harmful free radicals in our bodies and protects from viral infections and related diseases.

Iceberg lettuce for stronger bones

Iceberg lettuce provides you with a healthy body as it contain Vitamin A. This vitamin helps to keep your eyes healthy, bones stronger and also helps to strengthen the immune system.

Iceberg Lettuce helps to prevent anemia

Iceberg lettuce is rich in iron which helps to form red blood cells. Iron also helps to transport oxygen to various parts of our body. Presence of optimum number of red blood cells in our body is essential for the prevention of anemia.

Iceberg lettuce helps in digestion

Iceberg lettuce helps to digest food. It helps to break down heavy carbohydrates and proteins and enables your stomach to function properly. Thus it allows for smooth movement of bowels and helps to cure constipation and acid reflux.

Iceberg lettuce helps to cure insomnia

Iceberg lettuce relaxes eyes and body and helps you to get a sound sleep. Thus it can prove beneficial for people with insomnia to incorporate this vegetable in your diet.

Iceberg lettuce helps to prevent birth defects

Folate is present in rich quantities in iceberg lettuce. Birth defects like spina bifida and anencephaly can be avoided if pregnant women include iceberg lettuce in their diet. It also reduces risks of neural tube defects in pregnant women.

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Iceberg lettuce nourishes the cells of the body

Iceberg lettuce helps to keep the cells of the body nourished by maintaining the fluid balance in the cells. This vegetable contains potassium which is one of the most important components of cell body fluids and helps to maintain the fluidic motion of cells.

Iceberg lettuce helps in blood clotting

Vitamin K helps in the production of proteins which are required by the body for normal clotting of blood. Iceberg lettuce, which is rich in Vitamin K, thus helps in blood clotting.

Uses of Iceberg Lettuce

Iceberg lettuce is a favorite choice for use in sandwiches and salads due to its mild flavor and firm, crunchy texture. It adds a pleasant crunchy flavor to salads. The uniform, pale-green leaves of this vegetable make it easy to be used in sandwiches. This food can last a long time in the refrigerator and thus allow you to consume it at your own convenience without worrying about it getting rotten.

Side-Effects / Allergies of Iceberg Lettuce

As iceberg lettuce is mostly made up of water, harm to your health can only be caused if you consume a lot of it. Excessive consumption of this vegetable can lead to carotenodermia as it contains beta-carotene. However, iceberg lettuce contains a high percentage of pesticide residues which are very harmful for our health.

Cultivation of Iceberg Lettuce

It is recommended to start growing iceberg lettuces indoors so as to provide time for the lettuce to mature before the hot weather sets in. This vegetable is generally a cool weather crop that requires a long growing season. This crop requires 80-90 days to mature. It requires moist soil and it is essential to cover the seeds lightly with a fine starter soil.

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