Vegetables are rich sources of nutrients and vitamins, especially the micro and essential nutrients. The consumption of green vegetables is one of the natural ways of staying healthy always. Lettuce is a green vegetable with a good amount of essential minerals and vitamins; lettuce can be consumed in various forms, one of such is a salad.
Type Of Lettuce For Salad
There are three main types of lettuce: crisphead, butterhead, and looseleaf. Crisphead lettuces such as iceberg and romaine grow tightly. They are not loose leafed. Romaine lettuce grows in elongated heads. Each leaf has an extensive rib running along the center. Salad greens comprise a larger group of leafy vegetables, such as arugula, watercress, and the chicories.
#1. Arugula (sometimes called rocket)
Arugula lettuce
Arugula has a distinct peppery taste. While it is packed with some essential vitamins, it lacks other nutrients that other greens have. It is a quick-growing, peppery salad green. Baby arugula has a mellower flavor and larger leafed mature arugula is more intensely spicy.
This peppery flavored green is high in vitamin K, a fat-soluble vitamin that helps with blood clotting and bone metabolism. It is commonly referred to as Italian cress and is found in salads, on pizzas, and as a garnish on brunch and dinner dishes.
#2. Radicchio
Radicchio
Radicchio is a member of the chicory family. It is packed with vitamin K. This burgundy lettuce is also referred to as the Italian chicory. It is often chopped into small slices to add crunch and strong flavor to salads. For a sweeter flavor, radicchio can be grilled first before being added to salads.
#3. Watercress
Watercress
Watercress is considered the top powerhouse food in the CDC study. It is high in vitamins A, C, and K and incredibly low in calories. It is also linked to a lower risk of type 2 diabetes. It is not too hard to grow. It is one of the more nutritious of the lettuce family, which is low in calories and high in potassium and vitamins A and K.
Watercress is a wild, vivid green plant with delicate round leaves. It grows along running waterways and has a fresh, pungent flavor with peppery heat. In terms of flavor, they range from mild to spicy.
#4. Endive
Endive
Endive is also a kind of chicory. It contains vitamin K and vitamin A. It is a great base for salads.
These scooped leaves work especially well with dips or as shells that can be filled with chicken, shrimp, or beef. They’re similar to radicchio.
#5. Chard
Chard
Chards have unique red stems; it is among the top powerhouse foods because of its low-calorie count and high levels of nutrients. It contains a high amount of vitamin K. Chard also contains a fair amount of magnesium, which is important for muscles and nerve function, blood glucose control, and blood pressure regulation.
#6. Butter lettuce
Butter lettuce
Also called Boston or bibb lettuce, butter lettuce is highly nutritious. It is essentially packed with vital nutrients. The leaves are higher in folate, iron, and potassium than most lettuces.
#7. Romaine
Romaine
Romaine is ranked among the top 10 powerhouse foods by the CDC. They are classified based on their associations with reduced risk for chronic diseases. It is an especially great source of vitamin A and vitamin B.
The leaves are long and sturdy. It has a bittersweet flavor. When chopped up, they make a hearty base that has a satisfying crunch and a slightly bitter flavor. It is a very good base for salads.
#8. Broccoli
Broccolis are richly packed with essential vitamins. The leaves are high in protein and have the highest fiber and vitamin A content of all the greens that can be used as bases for salad.
#9. Spinach
Spinach is a staple green in many salads. It is one of the top-ranking greens when it comes to all-around nutrition content. It is packed with vitamins and nutrients, particularly potassium and iron, which are important for regulating blood cells and blood pressure. Although it does not have high protein content, it is still considered a top-notch green for salads.
#10. Red-Leaf Lettuce
The red-tipped leaves of this loose-leaf lettuce are a variant of green-leaf lettuce. They add a spark of red color to salads.
#11. Green-Leaf Lettuce
They are ruffled with a mild flavor. The leaves of this loose-leaf lettuce are good for both salads and layering on sandwiches.
#12. Mâche
These tiny leaves, also called lamb’s lettuce or corn salads, have a nutty flavor and delicate texture. They enhance the tastes of salads.
#13. Dandelion Greens
They are common weeds that add a pleasant bitterness to salads. Some varieties have leaves with smooth edges while others have rough edges.
#14. Chicories
Chicories can be loose leafed or in tight heads, tapered or round, smooth or rough. Colour ranges from white to pale yellow to all shades of green to wine red. Their common characteristics are a structural toughness and a distinct bitterness that balances the sweet taste. Chicories are delicate lettuces. Common types include curly endive, frisée, escarole, Belgian endive, and radicchio.
#15. Frisée
Frisee is a fine frizzy leaf that has an amazing texture. It has a similar flavor to endive. It gives a nice and delightful appearance to salads. It has a great taste.
#16. Escarole
This lettuce-like vegetable has a hearty flavor and subtle bitterness. It is pale yellow in appearance. It is tender, juicy, and has a faintly bittersweet end taste. It is a great base for a salad.
#17. Kale
Kale is a bitter, green leaf vegetable that contains a wholesome amount of vitamins and essential nutrients good for the body. It is essentially rich in vitamins B and C. It is also a great base for a salad.