are clickable links to these studies. If you are not on a blood thinning medication, raw spinach, romaine and kale are good options as well. The fresher the leaves, the more nutrients they will provide. Romaine lettuce nutrition is low in calories yet a good source of vitamins A, C, K; potassium; folate; and more. By regularly consuming potassium, you can protect the integrity of your entire cardiovascular system. One study, from 2013, found that romaine lettuce can pull heavy metals from the soil. Another health concern is the absorption of heavy metals from the soil. In addition, the antioxidant vitamins A and C in the lettuce may help prevent cholesterol from building up and forming plaque in the arteries. As you can see, iceberg lettuce and romaine lettuce have similar nutrients, but romaine lettuce has substantially more of these vitamins and minerals. Unlike many other types of leafy greens, romaine is durable and can stand up well to high heat. Mix all the ingredients until dressing coats the salad. Garnish a sandwich. Additionally, romaine lettuce nutrition supplies nutrients that help defend against acne and inflammation, including vitamin A, vitamin C, potassium, B vitamins and more. The lettuce itself grows in a rather tall head of thick, durable leaves, with a solid rib down the middle of each leaf. 1 leaf. Potassium helps muscles such as the heart contract regularly. Little Gem is one of many varieties of romaine lettuces, most of which are deep green with long leaves and a crisp texture. To combat these illnesses, get folate naturally from whole food sources, including leafy greens like romaine lettuce. Erythritol: Is This ‘Healthy’ Sweetener the Real Deal? Apart from this, it is also a great source of antioxidants, amino acids, folic acid, omega-3 fatty acids, and carotenoids, etc. Therefore, consuming food rich in potassium is essential for maintaining muscle strength. Learn more about the benefits and sources of antioxidants here. Note that the numbers in parentheses (1, 2, etc.) Your safest bets include iceberg, arugula, Bibb, Boston, red leaf or green leaf lettuces. The two are comparable in terms of calories, carbs, etc. According to the Farmer’s Almanac, it’s best to plant in the spring starting two weeks after the last frost and again eight weeks before the fall frost. Start with romaine lettuce for a salad guaranteed to be packed with nutrients. For 3000 years (from at least 2700 BC), lettuce was associated with the ancient Egyptian god of fertility, Min, for its resemblance to the phallus. Both vitamins are responsible for aiding healthy eyesight and skin and play a role in maintaining strong bones and boosting immunity. When choosing romaine lettuce at the store or farmers market, always look for healthy, crisp leaves. How many carbs are in Romaine Lettuce? Second, greens of all variety (including romaine) are chock full of vitamins like C, A, K, and B, as well as potassium, calcium, and folate. (To find out how much romaine lettuce you can eat every day, consult the doctor online directly.) How much salt should we eat? And because it retains its shape and folds easily without breaking, it makes a great “wrap” substitute. Lettuce, cos or romaine, raw : 14mg (4%RDA) 2. Potassium: Phosphorus: Sodium: Protein: Arugula: 1 cup: 74. You will get only 8 calories in 1 cup of lettuce. We cover some of romaine lettuce’s possible health benefits in the sections below. Thoroughly wash romaine lettuce before use by pulling off each leaf and rinsing any debris or dirt from the surface. The NIH state that folate that occurs naturally in food may help decrease the risk of several forms of cancer. Can watermelon help with erectile dysfunction? are clickable links to medically peer-reviewed studies. This is problematic for all people, especially pregnant women, and has been linked with an increased risk for developing cancer and other illnesses. These play a key role in balancing and maintaining many systems in the body. The upper part of the leaves is a deeper green color and more flimsy than the lower leaves. They do this by fighting free radicals that can contribute to the development of health conditions, such as cancer, heart disease and arthritis. It’s very difficult for consumers to know one way or the other if greens like romaine lettuce are ever contaminated, but there is only a slight chance of this occurring on any given day. Cell damage can result, and this can lead to health problems. Whenever possible, look to buy organic romaine lettuce. Examples of conditions in which free radicals may play a role include: The antioxidant content of romaine lettuce may help support a person’s immune system and protect against various health concerns. The antioxidants and folate within romaine lettuce might help protect the body from cancer. This can help prevent bacteria from remaining alive. Green leaf lettuce, Boston lettuce, and romaine lettuce grown under different potassium treatments at final harvest time. The vitamin A found in romaine lettuce nutrition helps fight infections, protect skin and nourish the digestive system so it can properly absorb nutrients from food and defend against harmful bacteria overgrowth. 1. Butterhead: 1 cup: 131. People can chop the leaves or use them whole, depending on personal preference or the recipe. Sandwich Components - Wendy's. You can also start growing your seeds indoors four to six weeks before your last spring frost date. The amount of this bitter fluid increases farther down the stalk. The Dietary Guidelines for Americans 2015–2020 recommend that adults consume around 4,700 mg of potassium and no more than 2,300 mg of sodium each day. Second, add fruits and veggies that are low in potassium. Alternatively, soak the lettuce in water briefly and lightly massage the leaves to remove the dirt, then dry with a dishcloth or in a salad spinner. This type of lettuce grows in a tall head of sturdy leaves and has signature firm ribs down the center. Or should I avoid it, in case of contamination? Vitamin A is involved in several immune system functions, including regulating expression of certain genes that are involved in autoimmune symptoms. Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. The vitamins, minerals, phytonutrients and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints.Due to its extremely low calorie content and high water volume, romaine lettuce—while often overlooked in the nutrition world—is actually a very nutritious food. The vitamin A in romaine lettuce might help prevent eye conditions such as cataracts as people get older. The high levels of potassium within romaine lettuce can help maintain cardiovascular health. Romaine lettuce leaves are long and taper toward the root of the lettuce. Romaine is also called “cos” lettuce, because it is thought to have originated on the Greek island of Kos. 11.6. 0 grams fat. Research tells us that romaine lettuce nutrition is actually quite impressive due to its high level of antioxidants and other crucial vitamins and minerals — including vitamin A and C, folate, vitamin K, and more. But it is praised as one of the Bible “bitter herbs” that is still a little sweet, which is why it pairs so well with so many different savory and sweet foods. POTASSIUM. You can keep romaine for five to seven days in your refrigerator and may want to wrap the roots in a damp paper towel and place them in a plastic bag, where they will stay hydrated and fresh longer. Red ginseng is a Korean herb that has been touted as a possible remedy for erectile dysfunction. Aside from adding it to sandwiches, this makes it a great leafy green to try grilling on the barbecue or roasting in your oven, in order to give it a char and to bring out it natural flavors. Avoid buying leaves that have slimy spots or brown and yellow patches. Lettuce is susceptible to bacteria because it retains moisture, grows close to the ground and is commonly eaten raw. Romaine lettuce has low calories. Romaine lettuce is a good source of folate, which can help keep this chemical in check. Try making one of these romaine lettuce recipes to add it to your diet more often: Romaine is a cool-weather crop that can be grown in both the spring and fall. This is a good way to enjoy a mix of textures and tastes in salads and other recipes. Is Liposomal Vitamin C Really More Absorbable than Other Supplements? Use separate cutting boards, utensils and plates for fruits and vegetables and for raw meats, poultry, seafood or eggs. Considering there have been a number of romaine lettuce recalls, is romaine lettuce safe to eat now? It is also possible to cook these foods, which will kill any bacteria. The high amount of vitamin A found in romaine lettuce nutrition is supportive for skin health, and research shows that a deficiency in this critical vitamin can lead to a poor complexion. Bars indicate 10 cm. This popular leafy green, perhaps most famed for … Antioxidants in foods appear to boost the body’s ability to do this. Plus, romaine lettuce is packed with vitamin C, vitamin K, and folate, and a good source of beta carotene, which converts into vitamin A in the body. Romaine is an incredibly popular salad greens for its firm crunchy texture and mild, sweet flavor. One serving of romaine lettuce has about 5% of your recommended daily fiber intake, making it a great addition to a sandwich on high-fiber whole grain bread. Could watermelon work as a natural remedy for erectile dysfunction in the same way as Viagra? Romaine lettuce: You know it, you probably love it, and it’s got some pretty spectacular crunch. The keto diet is a popular choice for weight control, but the plan also offers many other health benefits. Leafy greens are also eaten from salad bars that in general have the potential for lots of contact with people’s hands, which can result in them carrying bacteria and germs. When making burgers or wraps, people can add romaine lettuce instead of iceberg lettuce, or they can use the romaine leaves as the wrap itself. Is romaine lettuce safe to eat now? One serving of romaine lettuce provides your body with 247 mg, or 10 percent of its daily needs. So these nutritional elements provide all … Romaine lettuce is a type of lettuce belonging to the genus Lactuca and native to Mediterranean region and also Asia Minor. Romaine also contains folate that breaks down harmful chemicals in your body such as homocysteine. ï Sanitize surfaces before and after food contact. Whole, washed leaves can also make a tasty and refreshing side to spicy and oily dishes. Potassium is essential for not only heart health, but also for muscle strength. Aside from vitamins, romaine is filled with potassium. Amount of potassium in Romaine Lettuce: Potassium 247mg. Top 5 Benefits of This Leafy Green, the Centers for Disease Control and Prevention (CDC), 9 Signs of a Protein Deficiency + How to Fix, Sucralose: 5 Reasons to Avoid This Artificial Sweetener. Toss them with olive oil, salt, black pepper, and lemon juice. Romaine can usually be found year-round in most markets and during the spring and summer months in the Northern regions where it’s cooler. Source of Potassium. The team found the highest amounts of cadmium and lead in romaine lettuce, among other vegetables. 7. The rich supply of vitamin A, vitamin C, and carotenoids like zeaxanthin found in romaine lettuce nutrition may help protect against eye disorders. Romaine lettuce may lower your risk of heart disease. We partner with some of the companies that sell these products, which means Healthline UK and our partners may receive a portion of revenues if you make a purchase using a link(s) above. This variety, Paris Island Cos, was bred in the 1950s by USDA and Clemson university. Chowing down on romaine lettuce can help protect your eyesight. While many people think that they are interchangeable and both are important for a healthy pregnancy, folate is the preferred source naturally found in foods. Just two ounces of romaine provides close to 100 percent of the RDA. Vitamin C can help benefit your immune system by reducing inflammation, aiding in digestive health, and helping nutrients be absorbed and used properly. Its vitamin and mineral content offers a range of health benefits, and there are many simple ways to add romaine lettuce to the diet. Napa Cabbage vs Romaine Lettuce: Keto Competition. While it might not provide as many nutrients as some other greens, there are still many romaine lettuce benefits. Potassium helps muscles such as the heart contract regularly. Romaine lettuce is ideal for a lettuce wrap because of the shape and strength of the leaves. longifolia and is native to the Mediterranean and North African region. Romaine lettuce is a crispy salad green with high nutritional value. So what is the most nutritious type of lettuce? Lettuce, cos or romaine, raw Serving size: 100 grams 1 ounce (28g) 1 leaf inner (6g) 1 leaf outer (28g) 1 cup shredded (47g) 1 head (626g) 1 NLEA serving (85g) FOOD SUMMARY Top with a protein option, such as chicken or shrimp. It does this by breaking down the chemical homocysteine so that the body can remove it. Both romaine lettuce and collard greens are high in Vitamin A, dietary fiber and potassium. Top 5 Benefits of This Leafy Green. For people who are concerned about lettuce safety during pregnancy, vegetables such as broccoli and spinach also contain plenty of folate. 0 calories. 3.7. Following an E. coli outbreak in 2018, the Food and Drug Administration (FDA) noted that a key reason for this was the watering of plants using contaminated water. If you're choosing between these two types based on nutritional values, there's no contest — romaine is the winner. There are 39 calories in 8 ounces of Cos or Romaine Lettuce. Romaine lettuce is scientifically known as Lactuca sativa L. var. They expressed concern that this could affect people’s health. Folate is a type of B vitamin that is used by the body to convert homocysteine, which when unconverted can lead to heart problems, including damaged blood vessels and dangerous plaque buildup. What’s healthier: kale or romaine? The vitamins in spinach include vitamins A, B6, C, B9, E, and K. Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. Romaine lettuce is high in vitamin C, Beta carotene, potassium, fiber content and also different other types of minerals and vitamins. Athletes and others seek out ways to boost their L-arginine intake. These vitamins are partly responsible for gene regulation and cell differentiation, and they work to stop free radical damage from overwhelming the body and leading to disease. Romaine lettuce is also rich in the heart-healthy mineral potassium. 18. It may help treat a range of health conditions. Research indicates that a keto diet may reduce some cancer risks and boost nerve … It also provides vitamins, minerals, and fiber. Research shows that people who consume vitamin A and vitamin C from a healthy diet or supplementation are less likely to suffer eye damage as they age. This not-so-dark leafy green is rich in minerals. 20. Romaine lettuce is also rich in the heart-healthy mineral potassium. Romaine lettuce (Lactuca sativa L.), which is often called “cos lettuce” in some parts of the world, is a variety of lettuce from the Longifolia/Asteraceae plant family. How much potassium is in Romaine Lettuce? Leafy greens are often considered the best natural vegetable sources of vitamin K. Romaine lettuce nutrition is no exception to this since it’s a great source of bone-building vitamin K. In fact, studies have shown that vitamin K2 can help boost bone density and prevent osteoporosis even better than calcium can. Looseleaf: 1 cup: 108. Toward the bottom of the lettuce, the leaves become sturdier and have thick, white ribs that contain a slightly bitter fluid. 10. 4.6. Many plants, including romaine lettuce, provide beta-carotene. 0 mg cholesterol. They can also choose a low fat dressing option. The nutrients and minerals it contains can provide benefits to anyone who regularly eats it. To make sure you do all you can, add an extra fertilizer four weeks after planting. Many other greens can serve as substitutes for romaine, including bib, butter or Boston lettuce, baby spinach or baby kale, etc. Collard green is an excellent source of Vitamin C and calcium. 10. In this MNT Knowledge Center…. Treat the soil with composted organic matter about one week before you seed or transplant. Romaine Lettuce Carbs. Thanks to its durable nature and sturdy “crunch,” romaine lettuce adds not only nutrients to your salads, sandwiches or other recipes, but also variety in terms of texture and flavor. This gives romaine lettuce its distinctive taste. The leaves should also have a milky fluid, which gives the romaine the typically fine-bitter herb taste. Related: What Is Escarole Lettuce? Find out here. Want to maximize the health benefits of your salads? Lettuce, butterhead (includes boston and bibb types), raw : 13mg (3%RDA) 3. Buy romaine lettuce from bigger grocery chains with more accountability and required testing. Sodium 8mg. The name “romaine” suggests that the lettuce might have originated in Rome. From this perspective, we can know kidney disease patients should consume romaine lettuce according to their illness condition. Romaine lettuce can be a healthful part of a varied diet, but some people have expressed concern that salad greens may carry toxins. A diet high in antioxidants like vitamin A and vitamin C found in romaine lettuce nutrition has been correlated with a decreased risk for lung, prostate, breast, ovarian, bladder, oral and skin cancers. Romaine is low in fiber, but high in minerals, such as calcium, phosphorous, magnesium, and potassium. 8. Keep your lettuce portion to about 1 cup or ½ cup if choosing kale or raw spinach. Studies show that these vitamins also help reduce inflammation and oxidative stress, which can cause tissue and cellular damage. Romaine lettuce nutrition is a great source of folate, also sometimes called folic acid. Net carbs in romaine lettuce are practically zero when fiber is taken into account, even though romaine is not one of the highest-fiber veggies. -. Just one cup of romaine lettuce nutrition provides 82 percent of your daily vitamin A and 19 percent of your daily vitamin C needs. Easy to add into your diet, its high water, mineral and fiber content help keep things moving along as you digest and also helps get toxins out of your body. Experts recommend consuming more potassium than sodium, as too much sodium can give rise to heart problems. For example: ï Wash the hands thoroughly both before and after handling. Romaine lettuce is more than just a tasty leaf that adds color and crunch to a salad. One head of romaine delivers one-third of the RDA of potassium, a mineral that can help control blood pressure and protect the … Over the past several decades there have been a number of romaine lettuce recalls due to contamination with. 1/1 K, 1/2 K, and 1/4 K denote plants grown in half-strength Enshi formula nutrient solution containing 100%, 50%, and 25% levels of KNO 3, respectively. Note that the numbers in parentheses (1, 2, etc.) Having enough potassium in your diet is key to good heart health and muscle strength. There are very few calories in one cup of romaine lettuce and almost no carbs. The moderate level of potassium found in Romaine lettuce makes it a good food for blood pressure and heart health. As romaine contains folate, is it a good choice during pregnancy? This also includes endive, chicory, dandelion and escarole. Green leaf: 1 cup: 70. A Caesar salad is a delicious meal in and of itself, or it can serve as a filling starter. Saute, broil, or braise. Grind or grate parmesan cheese and black pepper into the bowl. Romaine lettuce is one of the bitter herbs that is talked about in the Bible. The combination of a low calorie content and high nutritional value make this leafy green an excellent, healthful staple. However, if too many free radicals build up in the body, it can cause a condition known as oxidative stress. Unfortunately, potassium is something many people are missing in their daily routine. Vitamin C and vitamin A, two of romaine lettuce nutrition’s stars, are both known as powerful immune boosters. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Detox Your Liver: Try My 6-Step Liver Cleanse, Top 15 Potassium-Rich Foods to Start Eating Today. There is no need for pregnant women to avoid preparing foods with romaine lettuce if they follow food safety guidelines and good hygiene practices correctly. ï Thoroughly rinse and rub the lettuce under running water (even if it says prewashed). If your potassium levels are low, you may experience muscle weakness. So is romaine lettuce good for you, or is it a lower-nutrient lettuce similar to iceberg? Wash your hands before and after preparing fruits and vegetables. • Essential minerals in romaine include copper, magnesium and potassium. According to the USDA, one cup of shredded romaine lettuce has only 8 calories, making it an ideal low calorie food. Romaine lettuce is a living green that needs eating within a few days of purchase. Carnitine occurs in almost every cell in the body and in most foods. MNT is the registered trade mark of Healthline Media. 7.7. The white or clear fluid that is released from this rib when the lettuce is cut is believed to give the lettuce its characteristic flavor mildly bitter and earthy. There is actually a difference between folate, the natural form of multiple B vitamins, and folic acid in terms of health benefits. 14. Yes, according to the CDC it’s safe and beneficial to include romaine and other similar greens in your diet regularly once a recall has ended. The water and volume of romaine lettuce makes it filling and may helps shed bloat and excess water. This is one of the leading causes of vision loss due to aging. 7.4. It may have…. Using only organic or homegrown lettuce can help a person reduce this risk. For example, one 70 gram (g) salad serving of romaine lettuce contains: Romaine lettuce is suitable for people who wish to lose weight, due to its high nutrient density and low calorie content. It’s naturally low in sodium. Consuming enough folate, like the type found in romaine lettuce, has been shown to help prevent several birth defects and promote a healthy pregnancy. Romaine lettuce seeds are available for purchase online. This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Romaine lettuce is a key ingredient in Caesar salad, but it can play a role in any salad that needs green leaves. It also plays a large role in your body’s ability to fight off common colds, the flu and viruses. Find out here. Watercress: 1 cup: 112. There are also steps you can take to reduce risk for contamination. Collard green has more niacin and Vitamin B6. Both of these antioxidants work together to stop cell damage that can lead to skin cancer. We picked linked items based on the quality of products, and list the pros and cons of each to help you determine which will work best for you. Seeds should be planted about a half-inch deep, with 12 to 15 inches between each row. All rights reserved. They also increase blood flow and help prevent blood clots, heart attack and stroke. Research shows that folate does this through contributing to an adequate birth weight of the fetus, healthy neural tube formation, and the proper development of the fetus’s face and heart. The folate in romaine lettuce may also help prevent serious heart complications. Deficiencies in these antioxidants can lead to a thickening of the cornea, glaucoma, cataracts, macular degeneration and possibly even blindness as one ages. For example, it’s a good source of vitamin A and vitamin C — two powerful antioxidant that play a critical role in maintaining the function of many parts of the body. Sodium and potassium are electrolytes.

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