Here are some popular varieties

grown in gardens and farms around the world.

 Butterhead Lettuce

 

Butterhead leaves are dark green or light purple and grow in small, loosely folded heads around a cream-colored center. Butterhead lettuce is high in niacin and iron, and is comparable to leaf lettuce in vitamin B-6 potassium and riboflavin. Butterhead lettuce is notably lower in beta-carotene than all other lettuce types except iceburg.

 

Butter-head, with its small, tender, loose, roselike heads; has a buttery texture. Butter head cultivars are most popular and widely grown in Europe.  Mature in 65- 80 days and is a popular in restaurants and is a great garnish.

  

Iceberg Lettuce

 

Iceberg is a variety of crisphead lettuce commonly sold in grocery stores. Iceberg lettuce is significantly lower in all nutrients than other lettuce types. It has less than 10 percent of the vitamin A of romaine lettuce, and less than 7 percent of that in red leaf lettuce. It contains very little vitamin K. Its niacin, riboflavin and iron contents are also deficient. Only one nutrient is higher in iceberg lettuce than in another lettuce type. Iceberg lettuce has about one and a half times the vitamin C of green leaf lettuce, but butterhead and red leaf lettuce have a somewhat higher concentration, and romaine lettuce contains much more.

   

Crisp-head Lettuce

  

This well known variety forms tight, dense heads that resemble cabbage.  This is more commonly known as Iceberg. They are generally the mildest form, valued more for their crunchy texture than flavor. Cultivars of crisp head are the most familiar type used in the USA.

   

Loose-leaf Lettuce

 

- with tender, delicate and fully flavored leaves with loose bunch. This group includes green oak leaf, red oak leaf and valeria.

Leaf Lettuce

 

This group includes green oak leaf, red oak leaf, valeria and lolla type lettuce. The many varieties of leaf lettuce range in color from apple green to reddish-bronze, and produce frilly, rumpled leaves. Both green and red leaf lettuce are high in vitamin A, vitamin K, niacin, riboflavin and beta carotene. Green leaf lettuce contains more vitamin K and riboflavin than other lettuce types. Red leaf varieties have the highest levels of vitamin A, vitamin B-6 and beta carotene among all types of lettuice.

 

Romaine Lettuce

 

Romaine lettuce grows into a distinctive cylindrical head and displays light green to cream-colored leaves. Romaine lettuce is significantly higher in vitamin C, folic acid, lutein and zeaxanthin than other types of lettuce. It is the second-highest in vitamin A and beta carotene, next to the leaf lettuces, and its calcium content is rivaled only by butterhead lettuce.

  

Romaine-lettuce grows in a long head of sturdy leaves with a firm rib almost reaching to the tip of the leaf.   Cultivars of Romaine are also the most popular. 

 

Crisp romaine lettuce is a highly nutritious leafy green to use in a green smoothie. It has a mild flavor that is easily masked by fruit so it’s perfect if you’re new to green smoothies or making it for picky eaters.

You can add an entire head of lettuce to a fruit smoothie and not impact the taste at all.   I typically toss in an entire head of romaine in my morning smoothie. It provides 106 calories and gives me a super jolt of nutrition first thing in the morning.

Here are some surprising nutrition facts 

Protein. Believe it or not, Romaine lettuce is 17% protein with 7.7 grams per head. It is also a complete protein! That means that it has all 8 essential amino acids, 9% RDA 

Calcium. One head of romaine has 206mg of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

More Vitamin C Than An Orange. One head of romaine contains 167% RDA of vitamin C while an average sized orange contains only 92%.

Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

Rich Source of vitamin A (as beta-carotene) and K. As with most leafy greens, romaine is super rich in beta-carotene with 1817% RDA per head and has 535% RDA of vitamin K.

Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

Mineral-Rich. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

 

 Summer Crisp Lettuce

 

This colorful variety forms moderately dense heads with a crunchy texture; this type is intermediate between crisp-head and loose-leaf types.

This is the red variety of loose head or loose leaf lettuce.  This is one of the easiest to grow and as the name suggests, this produces loose bundles of leaves rather than a head,. It comes in red, bronze, dark green, and chartruse. This type also has interesting textures (smooth, ruffly,frilly, puckered) and all are very tender to eat.

Because of it rapid maturaiton 40-50 days, leaf lettuce is great where hot humid summers or spring weather.

Sow seed according to the directions on the packet. Thin to 4 to 6 inches apart to give the lettuce room to spread.  Harvest young leaves for salads, mature leaves for juicing.  Some varieties can be cut an inch above the ground and will send out new leaves for a second crop..

 

Visit us at www.gardeningdirections .com  for more articles about growing and eating lettuce..

 

http://www.livestrong.com/article/540445-nutritional-value-of-the-lettuce-varieties/#ixzz23kxfOE9j

 

http://www.livestrong.com/article/540445-nutritional-value-of-the-lettuce-varieties/#ixzz23kyOmF