lettuce and salad leaves- saladi

The nutritional content of lettuce and salad leaves varies, not only from species to species, but also according to the time of year, the plant's freshness and even whether you are considering consuming the inner or outer leaves.

Most lettuce leaves are low in kilojoules and have a high moisture content, they can be helpful as part of a weight-reducing diet, provided that they are not coated in fatty salad dressing such as mayonnaise.

Lettucegreens are useful source of folate - an important vitamin for pregnant women and those planning to become pregnant, as it helps to prevent birth defects such as spina bifida. Depending on how deeply pigmented the leaves are, salad leaves are also a useful source of the antioxidant nutrient beta carotene, which may help to prevent degenerative diseases.

Note; Do not toss away the dark green outer leaves, though they may appear damaged.

The outer leaves may contain anything up to 40 times as much beta carotene as the inner pale ones. Lettuce is one of a number of plants that accumulates nitrates.

Benefits include;

• Low in kilojoules.
• Useful in folate.
• Useful source of beta carotene.

In other cases, though up for debate; herbalists claim that lettuce has a sedative effect, and a large bowl of fresh leaves is recommended to calm nervousness and induce sleep.

Two very nutritious greens are Spinach and Watercress. Raw spinach is an excellent source of beta carotene, a rich source of folate and a good source of vitamin C. Watercress is an excellent source of vitamin C and beta carotene; which contains iron.

List of salad possibilities include;

• Butterhead- limp , bland- flavored light green lettuce.
• Chicory or Belgian endive- pale elongated tightly packed tapering leaves with a crisp texture and bitter flavor.
• Chinese leaf or Peking cabbage- cylindrical- shaped head with pale green leaf on broad crisp white ribs.
• Cos or romaine- elongated leaves which are firm and flavorful; the main ingredient in Caesar salad.
• Curly endive aka chicoree frisee- curly frond-like ragged leaves. The outer leaves are bitter and the inner leaves have a milder flavor.
• Curly lettuce- tastes very similar to butterhead but has firmer leaves, with a slightly sharper taste.
• Iceberg aka crisphead lettuce - round, tightly packed pale green lettuce with a crunchy texture but bland flavor. A particularly useful source of folate.
• Lamb's lettuce aka corn salad or mache - small velvety leaves with a delicate, nutty flavor. It is often served on its own or with beetroot.
• Lollo rosso - green leaves that have a distinctive reddish tinge around their frilly edges. They have a mild flavor and are popular as a garnish.
• Oak leaf lettuce aka feuille de chene - they are limp leaves with a reddish tinge and bitter flavor.
• Radicchio- it is an Italian chicory that looks rather like a small cabbage with firm reddish-purple leaves. It has a crisp texture and a very bitter flavor.
• Rocket or arugula- they are dark green dandelion-like leaves with a peppery flavor.
• Spinach - salad greens that need washing thoroughly to remove any grit.
• Watercress - it is a member of the cruciferous family of vegetables, believed to be protective against some lifestyle diseases.

Drawbacks of eating salad may include often eating the salads with oily or creamy dressings which are fattening.

Other alternative dressings can bet those with little fattening properties.

In a traditional setting; salads are a mixture of vegetables some mentioned above e.g Spinach, lettuce as well. Creative methods such as adding sweeteners such as sugar or fruits are ways most households prepare a bowl of salad.