More Benefits and how to store Lettuce

Romaine has the highest nutritional value. And iceberg is said to have the lowest. And these two types of lettuce are quite common. Which begs for the need to know a little more about their differences.

Romaine Lettuce Vs. Iceberg Lettuce

One difference is their appearance, and we already saw that. But the most significant differences arise from the nutritional standpoint.  Let’s look at them in detail.

Vitamin K

Most forms of lettuce contain vitamin K – that’s a given. But romaine lettuce contains 48 micrograms of vitamin K (and it is much darker) while the iceberg variant contains just about 17 micrograms.

Vitamin A

One cup of romaine lettuce contains over 10 times the vitamin A available in its iceberg cousin. The former contains over 4,094 IU while the latter just has 361 IU. Now that’s some difference!

Other Nutrients

Romaine lettuce contains slightly higher amounts of fiber and protein as well.

Water Content

This is where iceberg lettuce enjoys an upper hand (although only slightly). Iceberg lettuce has 2 ounces of water per serving while the romaine variety has 1.5 ounces.

You saw the varieties. But what if you want to buy any? And what about the storage?

How Do We Select And Store Lettuce?

Selection

Proper selection plays a vital role in ensuring that you are buying fresh vegetables. Always prefer whole heads of lettuce over loose lettuce leaves as they are fresher and more nutritious. Ensure that the leaves are crisp, tender and brightly colored. Lettuce can be best enjoyed if it is fresh and crisp. Dark green veggies are great sources of vitamin C, folate, beta-carotene, iron, calcium, iron and dietary fiber. Therefore, try to look for dark colored leaves.
Lettuce is delicious as long as it is fresh. While shopping for lettuce, you should avoid bunches that are limp, wilting, brownish or have rust, spots or holes on them. You might find romaine lettuce that is slightly brownish along the edges of the outer leaves. This does not matter as long as the rest of the head is fresh and green. You can buy your lettuce from your nearest farmer’s market or supermarket store.

Storage

 
Lettuce is a delicate vegetable, and proper storage is crucial for maintaining its freshness. Storing lettuce is quite an uphill task as its leaves are prone to bruising if roughly handled. Moreover, greens do not last for long. Hence, you should give up the idea of stocking lettuce for future use.

Iceberg and romaine lettuce can be stored for up to 10 days and red and green leaf lettuces for about 4 days. The best way to store lettuce is to keep it unwashed in an airtight container or plastic bag and store it in the crisper section of the refrigerator. Make sure to keep it away from ethylene gas producing fruits such as apples, bananas or pears as they accelerate the deterioration of lettuce by increasing brown spots on the leaves and causing spoilage. Bunches of lettuce should be checked for insects and the leaves having roots should be placed in a glass of water with a bag over the leaves and stored in the refrigerator.
The most difficult part about storing lettuce is maintaining the moisture level. Too much moisture suffocates the lettuce leaves due to condensation, causing it to spoil faster. More moisture also results in more production of ethylene gas, which speeds up decay and spoilage. Some moisture, though, is necessary to ensure that the leaves stay crisp and do not dry out. Lettuce should be kept moist by wrapping it in a slightly damp paper towel or zip top bag. This enables it to absorb excess water without dehydrating the leaves. The crisper section of the refrigerator is the best spot for storing lettuce due to controlled and consistent humidity.

To be continue in our next post........