In my former life, I was an aspiring runner. I did quite a few races, including two marathons, but the habit never took hold. I simply did not have a lot of fun. I did, however, really enjoy reading Runner’s World. The magazine was full of great information, including excellent nutritional information mostly provided by Liz Applegate, Ph.D., nutritionist at the University of California, Davis, and contributor to Runner’s World.

Since I am a fan of lettuce, and I believe all foods have a place in one’s diet (that doesn’t mean I like them, though), I was happy to find that Liz reported on iceberg lettuce (Do They Have Any Nutritional Value?). Come to find out, iceberg lettuce is an excellent source of Vitamin K (1/6 of a head contains 25% of the daily recommended value), a vitamin that plays a very important role in blood clotting. This is good news for mountain bikers since we often find ourselves sporting scrapes, punctures, and contusions. Some studies have also linked Vitamin K to bone health and cancer prevention.

Unfortunately, most adults are deficient in Vitamin K and could benefit greatly by incorporating this food, which is oftentimes incorrectly considered completely devoid of any nutritional value. While iceberg lettuce is mostly water, another important substance of which many people don’t get enough, it also contains modest amounts of folate, omega-3 fats, and Vitamin A. Folate is of great importance to developing embryos, new cell development (for everyone), and prevention of anemia. Omega-3 fats are essential fatty acids (essential meaning that they cannot be produced by the body) that are important to many cardiovascular-related conditions, among other things. Vitamin A is essential for tissue development (all tissues, including bone) and good vision.

As you can see, iceberg lettuce certainly does contribute some incredibly important vitamins. While it is not a staple food, it has its place. Due to its high water and moderate fiber content, it is an important food to incorporate for weight loss. It is bulk and contributes to the feeling of fullness. I think that is something we can all agree is a good thing.