Pregnancy is a wonderful stage, and while you are waiting, you may want to eat fresh lettuce and salads. Although you may love consuming iceberg lettuce during pregnancy, you need to be sure that eating the vegetable is quite safe for your wellbeing and your unborn baby. So, to learn more about eating iceberg lettuce during pregnancy, read on.
Eating iceberg lettuce during pregnancy (Salad during pregnancy)
Nothing is more satisfying than a taste of fresh salad made from thick, leafy spinach high with folic acid. Salads are part of a pregnancy diet, but they can also be a war zone for unhealthful bacteria such as listeria and other foodborne bacteria. When buying a salad, be sure to select only organic, nutritious lettuces, toppings, meats and dressings.
What Is Lettuce?
Lettuce, which is scientifically popular as Lactuca sativa, is a popular vegetable native to Egypt. The plant in ancient Egypt is famous for its special religious and cultural significance. You will, however, find the plant in many areas of the globe today. Lettuce has many nutrients and has several nutritional advantages.
Can You Eat iceberg Lettuce During Pregnancy?
Yes! You can enjoy eating salad delicacies or iceberg lettuce during pregnancy while expecting. However, clean the vegetable properly, before you eat it. Unwashed iceberg lettuce may contain pathogens and bacteria that can contribute to harmful foodborne illnesses such as listeriosis and toxoplasmosis. Also, wash the individual leaves separately to get rid of pesticides.
10 Benefits of Eating iceberg lettuce during pregnancy?
Iceberg lettuce is a perfect gateway food to those who don’t consume enough other vegetables. It has a moderate, sweet flavour and a nice crunch. And though iceberg lettuce has a bad reputation for not being as healthy as other lettuce, it’s filled with vitamin A, vitamin K, and folate. Iceberg lettuce will give you and your family a host of valuable health benefits.
While it’s low in fibre, it has high water content, making it a cooling option in hot weather. It also offers calcium, vitamin C, potassium, and folate.
Iceberg lettuce nutrients will help you fulfil the normal daily needs for a variety of vitamins and minerals. They include:
- Vitamin C: A powerful antioxidant that helps keep your immune system safe.
- Calcium: It keeps bones and teeth healthy. It also facilitates muscle control, nerve function, and blood clotting.
- Vitamin K: A supplement that interacts with calcium to resist bone fracture. It’s also integral to blood clotting.
- Vitamin A: (as beta carotene), a potent antioxidant that helps preserve night vision and eye protection. It also encourages cell development.
- Folate: A B vitamin that helps to generate DNA and genetic material. It is particularly important for women who are pregnant or who are trying to conceive.
- Potassium: A mineral that lowers blood pressure by reducing the impact of salt on the diet.
Iceberg lettuce nutritional value?
Nutrients per Serving
One cup of shredded iceberg lettuce contains:
- Calories: 10
- Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 7 milligrams
- Carbohydrates: 2 grams
- Fiber: 1 gram
- Sugar: 1 gram
- Protein: 1 gram
Iceberg lettuce has just 10 calories per cup of shredded lettuce, making it one of the least caloric foods you can eat. You can use iceberg lettuce to add substance to your meals without the added calories. Iceberg lettuce also contains:
- Vitamin A
- Vitamin C
- Vitamin K
Eating iceberg lettuce during pregnancy Help Fetal Development in the First Trimester
Folate, or folic acid, is another compound that is present in iceberg lettuce. Folic acid is essential to fetal growth , particularly in the first trimester, which is why healthcare professionals usually prescribe folic acid to mothers or pregnant mothers.
- RELATED READING: What’s the difference between folic acid and folate?
What Salads Are Safe to Eat When Pregnant?
- Salads with Meat, Fish or Eggs
- Multi-Vegetable Salads
Salads with Meat, Fish or Eggs
Protein is vital for healthy fetal growth and the addition of fish or nuts to lettuce often increases the quantity of EPA and DHA that promote the development of healthy and body even before conception, but for your safety, eggs, fish and any meat included to salads must be cooked thoroughly.
A lot of other vegetables can be added to the salad. Like strawberries, such as grape and raspberry varieties, carrots and Mexican vegetables (broccoli, cauliflower and celery), winter vegetables such as parsnips, turnips and beets expand access to fresh, locally grown produce during the year. They should be washed and peeled until they are cooked and then added to the salad, whether warm or cold.
How to wash lettuce when pregnant?
According to the National Institutes of Health, before eating, all fresh fruits and vegetables must be washed under clean running water. It is also essential to clean the chopping board where the salad is prepared with wet, soapy water before the raw fruit and vegetables are sliced.
How to Prepare Iceberg Lettuce during pregnancy
When cooking iceberg lettuce, it is necessary to ensure that the leaves are properly rinsed to remove pesticides and soil. A salad spinner is a handy gadget that lets you clean and dries your lettuce.
Next, cut off the root of the tuber of lettuce, which is too hard to chew. Then you can chops the lettuce quickly with a knife.
Though iceberg lettuce is most widely used in salads, there are several other ways to add lettuce to your food.
Although iceberg lettuce has several nutritional benefits, it is widely referred to as green salad with less nutritional value. To ensure you get enough essential nutrients over the course of the week, it’s best to combine iceberg lettuce with other salad greens like broccoli, kale, chard and watercress.
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Sharon Marie olabanji RN, CHO, Founder and CEO of Pregnancyvitamins, has a background in community health, nursing, and nutrition. As a mom of two, I do a thorough research and I decide to take good care of my self and tackle health problems during pregnancy and after delivery. Pregnancyvitamins.net is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the research team.