Lettuce is the source of several nutrients, but did you know that the nutritional content in different types of lettuce vary? A pale colored lettuce for instance, contains less vitamins and minerals than one with more color. Be inspired to choose lettuce as your source of important building blocks like iron, vitamin A, calcium, vitamin C and folate.
The body needs iron to produce the red blood cells which transport oxygen throughout the body.
Vitamin A is absorbed along with fat, and the surplus is stored in the body. Therefore, make sure that your vitamin A intake is not too high. Retinol and carotene are the two most important A vitamins. The body needs vitamin A to maintain a number of it's functions like sight, the reproductive system, the immune system, the regulation of gene material and growth.
Because vitamin C is transported out of the body with the urine quite rapidly, it needs to be taken more frequently. Vitamin C does not only increase the absorption of iron, but is also an important antioxidant that protects the cells against free radicals.
The water-soluble B vitamin folate is important for the formation of healthy red blood cells. The purpose of the red blood cells is to bring oxygen from the lungs to all the cells in the body. Because the body doesn't produce folate itself, it is necessary to consume folate containing foods.
Calcium is one of the skeleton's building blocks and plays a big role in maintaining a strong bone structure. The body's bone tissue is broken down and rebuilt throughout our lives. If the levels of calcium and vitamin D gets too low, the process of breaking down the bone tissue will exceed the building process. The result can be a serious weakening of the skeleton.
SPINACH
Steamed spinach is considered a classic dish, but you will find that this lettuce can be prepared in many other ways. Spinach is perfect for pies and tarts and it also adds a nice flavor to casseroles with fruit. Spinach is lovely combined with lentils, chick peas and beans, but can also be used as an ingredient in soups, suffles, mashes or mixed salads. You should rinse the spinach, then wrap it in plastic and keep it in your fridge or freezer.
Nutritional value:
Vitamin C, folic acid and lutein - a carotenoid antioxidant.
ROCKET 
The great taste of the small rocket leafs makes them a perfect ingredient in a variety of dishes. One of my absolute favorites is rocket lettuce with parma ham and olive oil.
Nutritional value:
Rocket contains calcium, iron and vitamin C. It is also rich in beta-carotene.
ROMAINE LETTUCE
The romaine lettuce is the main ingredient of the classic Caesar Salad. This lettuce has been used throughout history and the juice from its leaves is claimed to have medicinal properties.
Nutritional value:
The romaine lettuce is rich in A, C and K vitamins and a source of folate.
GREEN LEAF LETTUCE
The green leaf is a mild lettuce which is complemented by other lettuce types in a mixed salad. Mixing various lettuce types ensures a salad with plenty of flavor and an irresistible appearance. If you want to enjoy the lettuce by itself, I recommend adding a tasty dressing made from oil and different herbs.
Nutritional value:
The green leaf lettuce is not one of the highly nutritious lettuce types, but is rich in vitamin A.
ICEBERG LETTUCE
This is a crisp and juicy lettuce that brings freshness and structure to a mixed salad.
Nutritional value:
The iceberg lettuce is not very nutritious, but make sure you use the green outer leaves which contain the most vitamins.
Found in the iceberg lettuce is vitamin K and folate.
Note: dehydrated and withered leaves is a sign of the lettuce being stored in the wrong temperature. The leaves can turn soggy and slimy if it is too cold and the appearance of red axons indicates an early stage of decomposition.
FRISEE LETTUCE
The frisee lettuce is crispy with a rich and slightly bitter taste. It goes well with other lettuce types.
Nutritional value: This lettuce is a source of vitamins A, C, K (in the form of carotenoids) and vitamin B folate.
CHICORY
The chicory is a good choice, both cooked and raw. When grilled with orange and fresh tarragon, it gets a lovely sweet taste. I prefer the chicory serving it with grilled seafood.
Nutritional value:The chicory contains bitter compounds that stimulates digestion and helps the liver rid itself of toxins. It is rich in beta-carotene and a source of folate and fiber.
LITTLE GEM LETTUCE
The little gem lettuce is like the tasty mid part of a lager lettuce. It stays crisp for a longer time, even after a dressing is added.
Nutritional value:
This lettuce is rich in carotenoids, vitamin C, vitamin B, vitamin K and folate.
