Spring leaf lettuce includes a variety of baby lettuce leaves such as romaine and oak leaf lettuces, Swiss chard, endive, spinach, radicchio and arugula. Pre-packaged spring leaf lettuces are available containing a mixture of baby lettuce varieties that add texture and color to meals. Like other leafy greens, spring leaf lettuce is a nutrient-dense vegetable that provides a host of nutritional benefits. Spring leaf lettuce is harvested late March through May, but can be found year-round in many supermarkets.
Macronutrients
The nutrient content of spring leaf lettuce varies slightly depending on the type of lettuce leaf. Spring lettuce is most often served in a mixture called spring mix. Spring mix contains only 15 calories per cup, making it a diet-friendly and filling choice for meals. Per 1-cup serving, spring mix contains only 1.5 grams of carbohydrate, 1 gram of protein and zero fat.
Fiber
For adults age 50 and older, the National Academy of Sciences Institute of Medicine recommends 25 grams of fiber daily for women and 38 grams of fiber per day for men. Fiber includes all parts of a plant food that are not digested or absorbed but pass through the body adding bulk to stool. Fiber helps normalize bowel movements, helps maintain bowel health, lowers blood cholesterol and aids in weight loss. Spring mix contains 1 gram of fiber per cup.
Micronutrients
Spring mix contains a variety of vitamins and minerals including 4 percent of the daily value, or DV, for calcium, 8 percent of the DV for vitamin C and 4 percent of the DV for iron per serving. Most notably, 1 cup of spring mix contains 80 percent of the DV for vitamin A, which promotes a healthy immune system and vision. The 2010 Dietary Guidelines for Americans recommend eating a variety of colorful fruits and vegetables daily, especially those dark green and red in color. Three cups of spring mix counts as one serving from the vegetable group.
Special Considerations
Dark, leafy greens contain vitamin K which causes the blood to become thinner. People who have a bleeding disorder or take a blood-thinning medication should talk with their physician or dietitian before making any modifications to their diet. Rapidly increasing your fiber consumption might cause gas, bloating or cramping. If you are trying to increase your fiber intake, do so slowly to minimize these symptoms, which normally dissipate over time.
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