With the diversity of salads available in our supermarkets and farmers markets, it’s not always easy to make the right choice. A nutrition specialist reveals that not all salads are equal in terms of health benefits. Head lettuce varieties like iceberg, despite their popularity, should be avoided in favor of other more nutritious types. Here’s why.
Why head lettuce is less beneficial for our health
You’ve certainly spotted them on store shelves: these perfectly round and compact salads, with their leaves tightly packed together. Iceberg and sucrine (butter lettuce) belong to this family of head lettuces. While they may be crisp and easy to store, they hide a nutritional secret revealed to us by Nathalie Majcher, a renowned dietitian and nutrition author.
The problem with these salads? Their very structure. Their compact, closed form prevents light from penetrating to the inner leaves. This absence of light has a direct impact on the nutritional quality of the plant.
“Light plays a fundamental role in the synthesis of nutrients and antioxidants in vegetables,” explains the specialist on her Instagram account where she regularly shares nutritional advice. Without exposure to light, the central leaves of these head lettuces cannot develop as many beneficial compounds as their open-leaf cousins.
Have you noticed that the inner leaves of iceberg lettuce are often almost white? That’s precisely the sign of this lack of nutritious compounds. The paler a leaf is, the fewer antioxidants and vitamins it contains.
Which salads should you choose to maximize nutrient intake?
If you want to maximize the benefits of your salad, it’s better to turn to other varieties. Nathalie Majcher recommends choosing salads with open leaves and dark colors. The rule is simple: the darker the leaf, the richer it is in antioxidants.
Among the best alternatives to head lettuce, you’ll find:
- Romaine lettuce, with its long green leaves that naturally open up
- Curly lettuce, with serrated leaves that capture light well
- Radicchio, recognizable by its beautiful reddish-purple color
- Escarole, which offers a mix of light and dark leaves
- Batavia lettuce, with slightly curly and open leaves
The role of color in nutritional quality
The color of leaves isn’t just about aesthetics. It’s directly linked to the presence of pigments like anthocyanins or carotenoids, compounds that act as powerful antioxidants in our bodies.
I remember my grandmother always favoring red or purple leaf lettuce from her garden. She used to say they had “more flavor and more benefits.” Science now proves her right!
The benefits of antioxidants found in salads
But why is this antioxidant story so important? These compounds play a major role in protecting our cells against damage caused by free radicals, those unstable molecules that contribute to premature aging and the development of many diseases.
The antioxidants present in open-leaf and dark-colored salads contribute to:
- Fighting oxidative stress at the cellular level
- Protection against certain chronic diseases
- Strengthening the immune system
- Preserving our skin health
- Maintaining a good inflammatory balance
A concrete example of the impact on our health
To concretely illustrate the difference, let’s take the example of vitamin K. A serving of romaine lettuce contains about five times more vitamin K than the same serving of iceberg. This vitamin is particularly involved in blood clotting and bone health.
The same observation applies to folates (vitamin B9), carotenoids, and other essential micronutrients: open-leaf varieties contain significantly more.
How to incorporate these more nutritious salads into our diet
Now that you know which salads to prioritize, you might be wondering how to incorporate them more into your daily life? Here are some ideas:
Vary your pleasures by mixing several types of salads in the same dish. Not only does this bring different textures and flavors, but also a greater diversity of nutrients.
If you’re used to buying iceberg for its crunchy texture, try romaine instead, which offers a similar crunch but with many more benefits.
For children who are reluctant to eat bitter salads, start by introducing batavia or romaine, which have less pronounced flavors than curly lettuce or escarole.
And if you have a small garden or balcony, know that these salad varieties are generally easy to grow. Nothing beats freshly picked salad to get the maximum nutrients!
Tips for best preserving nutritional qualities
Once you’ve chosen the right salad varieties, a few simple actions can help preserve their nutritional qualities:
Wash your salads at the last moment, just before consuming them.
If you need to prepare them in advance, try not to cut them too finely as oxidation will be faster.
Opt for a vinaigrette containing olive oil, which promotes the absorption of fat-soluble vitamins present in salads.
Common misconceptions about salads
You sometimes hear that “salad is just water and fiber, nothing more.” This statement is particularly true for iceberg, which does indeed contain a lot of water and few nutrients.
But as we’ve just seen, salads with open and colored leaves are true concentrates of micronutrients. They fully deserve their place in a balanced diet.
Another misconception concerns price. We often imagine that more nutritious salads are necessarily more expensive. This isn’t always the case! Batavia or romaine are generally offered at similar prices to iceberg.
In summary, choosing your salads based on their structure and color is a small gesture that can have a significant impact on the nutritional intake of our meals. Next time you go shopping, think about it: avoid head lettuce in favor of open and colorful varieties. Your body will thank you for this wise choice!