Lettuce, Batavia, Iceberg, and salad varieties available on our plates are many. Their health benefits can no longer be proven, however, not all are created equal. Here is a small ranking of the best salads.
Consisting of 95% water, lettuce and its 15 calories per 100 grams can, erroneously, be considered an "empty" food without much nutritional value. In fact, it's quite the opposite. As explained on its Notre Temps website, this food is high in fiber, "necessary to ensure good transit, remove toxins from the body, properly nourish the microbiota (and prevent the multiplication of disease-causing bacteria), slow down the glycemic load and speed up satiety." It is also a prime source of vitamins and minerals "including vitamin B9 (folic acid) essential for cell regeneration, cardiovascular protection, mood and memory disorders, and vitamin C essential for immune defenses. In terms of minerals, it is home to calcium and iron." They also provide all the antioxidants you need,” including carotenoids and more specifically lutein and zeaxanthin, which are essential for eye health. But also phenolic compounds that are anti-cancer.” However, not all salads are created equal! Some of them contain more nutrients.
Iceberg, to avoid, turnip, to favor
In the ranking of the best salads, pressesante.com puts Iceberg in last place. Although it is low in calories - like all other types - it has little nutritional benefit while remaining one of the most popular salads. “We often find them in store-bought sandwiches,” explains Notre Temps, before adding that they contain “ten times fewer carotenoids than Frisée,” which top the rankings for many of the vitamins, phytonutrients, and calcium they contain. One cup of cooked cabbage provides 19% of the daily requirement for vitamin A (...) 23% of the daily requirement for vitamin C, (...), provides 412% of the daily requirement for vitamin K (..), and 14 percent of the daily requirement for vitamin K. daily intake of calcium," explains pressesante.com.
Between the two varieties, we find spinach in second place in terms of vitamins, iron, and folic acid, followed by beet leaves, Swiss chard, dandelion leaves, mustard leaves, green cabbage, watercress, etc. In ninth place, romaine lettuce is one of the richest in calcium according to Notre Temps, which also confirms the richness of lamb's lettuce in vitamin C.
Moderation in dressing
Salads, like all vegetables, should be eaten in moderation! However, it should be noted that small salads, despite being full of benefits, can sometimes be irritating to sensitive intestines and cause bloating, as Nutter Temps explains: “In this family, it is best to avoid endive (King Detox) and prefer lamb lettuce. , which is softer and better tolerated.”
It goes without saying that vinaigrette, which is a high-calorie dressing but is inseparable from the salad, should be eaten in moderation! To better season these raw vegetables, the eastern republican recommends topping with a drizzle of "olive, rapeseed, or walnut oil." For people concerned about calories, you can enhance the flavor of salads by adding drops of lemon or balsamic vinegar.
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