Almost all of the lettuces are low in calories and high in fiber, and provide vitamins A, C, and K; B vitamins thiamine, niacin, pantothenic acid, and folate; carotenes, including beta-carotene, lutein, and zeaxanthin; and the minerals manganese, potassium, and iron. The traditional iceberg lettuce is the least nutrient-dense of the lettuces.
Romaine is probably the richest nutrient source among them; it is an excellent source of vitamins A, C, and folate, as well as the minerals manganese and chromium. It also provides vitamins B1 and B2, potassium, molybdenum, iron, and phosphorus. Many of the leaf lettuces offer nearly as good a nutrient profile as romaine, so you don't need to give up variety.
The mix of minerals, fiber, and antioxidants in romaine help it lower blood cholesterol and reduce the formation of fatty plaques in arteries. The potassium and other minerals help lower blood pressure, and the B vitamins help support and increase your metabolism. Whatever lettuce you buy, it should be crisp, and it should not have wilted leaves or any mushy, dark, or slimy spots. In choosing a type of lettuce, keep in mind that the darker colored varieties, such as romaine, tend to be richer in nutrients than the paler ones, such as iceberg.
Romaine and leaf lettuces benefit from washing before they go into the refrigerator, as long as you also dry them well. Greens like arugula and watercress, which are sold with the roots still attached, should have those roots wrapped in a damp paper towel before they are stored in the refrigerator, but you should wait to wash them until just before they will be used.
There was a time when the only mushrooms you could get in United States supermarkets were white "button" mushrooms. Now, we have access to a wealth of different tasty fungi. Shiitake, straw, crimini, enoki, and portobello are among the most common. Most share similar nutrition profiles: Many species are high in fiber and protein and provide several B vitamins, including thiamine, riboflavin, and niacin. Brown mushrooms appear to provide more antioxidants.
White button mushrooms provide vitamin D, one of the very few non-animal sources for this vitamin. Vitamin D is essential to calcium metabolism and bone health. Deficiency in vitamin D is implicated in a variety of conditions, from chronic pain to Parkinson's disease, including coronary and cardiovascular disease. Vitamin D also appears to play a role in the immune system, and it produces a hormone that has been effective against cancer cells in laboratory tests. White mushrooms may provide some major components of vitamin B12, though whether this is in a form that can be used by the body remains uncertain.
Shiitake mushrooms have a long history of medicinal use in China. Ming Dynasty physician Wu Juei wrote that shiitakes were a tonic against a variety of ills, including premature aging. In modern times, a compound found in shiitakes called lentinan has been investigated for its potential tumor-inhibiting capabilities, as well as its antiviral and antibacterial properties. It appears to stimulate the production of white blood cells and other components of the immune system used to fight disease.
Another compound in shiitakes, lenthionine, keeps blood platelets from sticking together and may help prevent blood clots and stroke. Ergothioneine, found in shiitakes and several other mushrooms, is an antioxidant, but it behaves differently than other sulfur-containing antioxidants. Mushrooms are the richest source of this compound, which scavenges free hydroxyl radicals and may help protect against nitric oxides and regulate metal-carrying enzymes. Shiitake mushrooms are an excellent source of selenium and a very good source of iron. They are also a good source of protein, dietary fiber, and vitamin C.
Many grocery stores now carry several types of mushrooms, both fresh and dried. (Some people prefer the taste of dried, reconstituted shiitakes in soups and stews, where they may add a more "meaty" texture.) They are also easy to find in Asian groceries. Fresh mushrooms should be firm and plump, not withered or dry, but also not wet or slimy. Refrigerate, but allow them to breathe. They should last about a week. Mushrooms can be cleaned with a mushroom brush under running water, or gently peeled with a paring knife. Trim away the woody bottom of the stems.
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