Butterhead Lettuce

Arugula is a peppery, distinctive-tasting green that originated in the Mediterranean region. It’s also known as rucola, salad rocket, and Italian cress. Arugula is a member of the Brassica, or Cruciferous, family. This classification includes mostly cruciferous vegetables, such as Brussels sprouts, kale, cauliflower, and broccoli.

Arugula’s popularity has as much to do with its health benefits as its taste. One studyTrusted Source cites arugula as being particularly high in cancer-fighting agents.

This delicious green is a nutrient-dense food that is high in fiber and phytochemicals. Arugula is low in sugar, calories, carbohydrates, and fat. It’s high in several vital nutrients. These include:

• Calcium, which helps the blood to clot normally. It’s also necessary for bone health, tooth health, muscle function, and nerve function.
• Potassium, a mineral and an electrolyte that’s vital for heart and nerve function. It also helps the muscles contract normally. Potassium helps to reduce the negative effects of sodium, and it may be beneficial for people with high blood pressure for this reason.
• Folate, a B vitamin. It helps support the production of DNA and other genetic material. It’s particularly important for women who are pregnant or planning to become pregnant. Folate deficiency in pregnant women may lead to spina bifida, a neural tube defect.
• Vitamin C, a powerful antioxidant that helps support the immune system. Also known as ascorbic acid, vitamin C is important for tissue health and the absorption of iron from food.
• Vitamin K, which helps with blood coagulation. If you require a prescription blood thinner, such as warfarin (Coumadin), discuss your vitamin K intake with your doctor prior to changing your eating habits.
• Vitamin A, the umbrella term for a group of fat-soluble retinoids. Vitamin A is a powerful antioxidant, which supports immune function, cell growth, night vision, and overall eye health. It also works to help maintain kidney, lung, and heart function.

Unlike many subtler-tasting salad greens, arugula’s highly distinctive and peppery crunch adds flair to salads and other cold dishes. Like parsley, it can be chewed to help combat sour breath.

Arugula can be used in addition to, or in lieu of, most types of lettuce and herbs. It also boasts a distinctive leaf shape.

Coral lettuce, also known as loose-leaf lettuce, varies in shape, color, and texture — though it’s usually crisp, ruffled, and dark green or red, with a flavor ranging from mild to sweet.

Unlike other lettuces, it doesn’t grow around a head. Instead, its leaves come together at a stem.

A 3.5-ounce (100-gram) serving of either green or red leaf lettuce gives the following nutrients (20Trusted Source, 21Trusted Source):

Green leaf lettuce tends to have more vitamin C, while the red variety offers more vitamin K.

Both types are high in vitamin A, beta carotene, lutein, and zeaxanthin, all of which support eye and skin health (9, 11Trusted Source, 12Trusted Source, 18Trusted Source).

However, red leaf lettuce contains much higher levels of phenolic compounds. In particular, its anthocyanins and quercetin act as potent antioxidants that protect your body from free radical damage (9, 22Trusted Source, 23Trusted Source).