Iceberg lettuce (Lactuca sativa)

Iceberg lettuce is a cooling, moistening, and light vegetable that clears heat, irritation, and dryness. Though mild in flavor and nutrients, its hydrating and calming nature supports the nervous system, digestion, and skin, especially in overheated or inflamed states. Best for thermic and anabolic types.

Monograph of

Iceberg lettuce (Lactuca sativa)

• Taste

  Sweet

  Bland

  Slight bitter note near stem or core

• Season

  Best in spring and summer

  Cooling and hydrating, making it a classic warm-weather food

• Qualities

  Light

  Moistening

  Cooling

  Clear

  Slightly mobile

• Suitability

  Ideal for thermic and anabolic types needing cooling and moisture

  Can be too cold and depleting for catabolic or very dry individuals

  Especially helpful in overheated, inflamed, or stagnant states

• Indicated Tissue States

  Tissue states show what’s happening at the tissue level — whether things are too dry, too tense, too inflamed — and what foods or herbs can help fix that. Iceberg Lettuce is best indicated for tissue states involving:

  Heat / Excitation – cooling and anti-inflammatory

  Damp / Relaxation – mildly astringent when eaten raw

  Dry / Atrophy – moistening in short term; needs pairing with fat for long-term benefit

• Affinities

  Affinities are the targeted tissues that a substance acts on after the release of chemicals. This substance has an affinity for the:

  Digestive tract

  Nervous system

  Skin and elimination pathways

  Blood and hydration balance

• Chemical Constituents

  Water (~95%)

  Vitamin K, A, folate, small amounts of vitamin C

  Trace minerals: potassium, calcium, phosphorus

  Lactucarium (mild sedative compound, especially in stem)

  Chlorophyll, beta-carotene

• Nutritional Value

  (per 1 cup shredded)

  Calories: ~10 kcal

  Fiber: ~1g

  Vitamin K: ~20% DV

  Folate: ~8% DV

  Water: ~95g

Medicinal Actions of

Iceberg lettuce (Lactuca sativa)

• Nervous system

  Nerve relaxant (mild) – cooling and settling for overstimulated minds

  Sleep support (mild) – traditional use of white lettuce sap (lactucarium) as a sedative

  Calms anxiety and restlessness – particularly in hot, irritated constitutions

• Circulatory System

  Blood pressure supporter (mild) – potassium content supports electrolyte balance

  Cools blood heat – useful in hot or inflammatory patterns

• Digestive System

  Digestive cooling – soothes heat in the stomach and bowels

  Mild aperient – softens stool, especially when eaten with oil

  Hydrating – supports mucosal lining with moisture and trace minerals

• Skin & Lymphatic System

  Mild lymphatic mover – clears internal heat through urine and sweat

  Skin coolant – may help reduce redness, puffiness, or flushing

  Hydrating tonic – restores water and trace minerals in overheated or dry skin states

Preparation & Usage of

Iceberg lettuce (Lactuca sativa)

• Consumed Raw

  Commonly eaten raw in salads or wraps

• Wilted or Sautéed

  Can be lightly wilted or sautéed to reduce cooling effect

• As a base

  Often used as a hydrating base with richer or heavier foods

Traditional & Modern Sources

USDA Nutrient Database

Bauman College – Food as Medicine Curriculum

Herbal Academy – Cooling Greens in Traditional Diets

Duke, James. The Green Pharmacy