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by John Staughton (BASc, BFA)last updated -
If you’ve ever eaten a Caesar salad, then you are familiar with Romaine lettuce. This widely cultivated and hugely popular variety of lettuce has many health benefits that include weight loss, improved heart health, prevention of bone loss, skin care, boosted immunity, and improved digestion and circulation.
What is Romaine Lettuce?
Romaine lettuce is scientifically known as Lactuca sativa L. var. longifolia and is native to the Mediterranean and North African region. The lettuce itself grows in a rather tall head of thick, durable leaves, with a solid rib down the middle of each leaf. 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. Some other varieties of salad greens are significantly bitter, and may also be nutrient-poor, such as iceberg lettuce, but that isn’t the case with the Romaine variety!t
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For at least 5,000 years, Romaine lettuce has held a special place in cultural and culinary practices in certain parts of the world, dating back to the ancient Egyptians. It is still commonly used in Middle Eastern and Mediterranean cuisine but has become a staple vegetable in other parts of the world, particularly Europe and North America.
Romaine lettuce can be added to salads and soups. Photo Credit: Shutterstock
| Serving Size : | |
|---|---|
| Nutrient | Value |
| Water [g] | 94.61 |
| Energy | 17 |
| Energy [kJ] | 72 |
| Protein [g] | 1.23 |
| Total lipid (fat) [g] | 0.3 |
| Ash [g] | 0.58 |
| Carbohydrate, by difference [g] | 3.29 |
| Fiber, total dietary [g] | 2.1 |
| Sugars, total including NLEA [g] | 1.19 |
| Glucose (dextrose) [g] | 0.39 |
| Fructose [g] | 0.8 |
| Calcium, Ca [mg] | 33 |
| Iron, Fe [mg] | 0.97 |
| Magnesium, Mg [mg] | 14 |
| Phosphorus, P [mg] | 30 |
| Potassium, K [mg] | 247 |
| Sodium, Na [mg] | 8 |
| Zinc, Zn [mg] | 0.23 |
| Copper, Cu [mg] | 0.05 |
| Manganese, Mn [mg] | 0.16 |
| Selenium, Se [µg] | 0.4 |
| Vitamin C, total ascorbic acid [mg] | 4 |
| Thiamin [mg] | 0.07 |
| Riboflavin [mg] | 0.07 |
| Niacin [mg] | 0.31 |
| Pantothenic acid [mg] | 0.14 |
| Vitamin B-6 [mg] | 0.07 |
| Folate, total [µg] | 136 |
| Folate, food [µg] | 136 |
| Folate, DFE [µg] | 136 |
| Choline, total [mg] | 9.9 |
| Betaine [mg] | 0.1 |
| Vitamin A, RAE [µg] | 436 |
| Carotene, beta [µg] | 5226 |
| Vitamin A, IU [IU] | 8710 |
| Lutein + zeaxanthin [µg] | 2312 |
| Vitamin E (alpha-tocopherol) [mg] | 0.13 |
| Tocopherol, gamma [mg] | 0.36 |
| Tocopherol, delta [mg] | 0.01 |
| Tocotrienol, alpha [mg] | 0.04 |
| Vitamin K (phylloquinone) [µg] | 102.5 |
| Fatty acids, total saturated [g] | 0.04 |
| 16:0 [g] | 0.04 |
| 18:0 [g] | 0.01 |
| Fatty acids, total monounsaturated [g] | 0.01 |
| 16:1 [g] | 0 |
| 18:1 [g] | 0.01 |
| Fatty acids, total polyunsaturated [g] | 0.16 |
| 18:2 [g] | 0.05 |
| 18:3 [g] | 0.11 |
| Tryptophan [g] | 0.01 |
| Threonine [g] | 0.04 |
| Isoleucine [g] | 0.05 |
| Leucine [g] | 0.08 |
| Lysine [g] | 0.06 |
| Methionine [g] | 0.02 |
| Cystine [g] | 0.01 |
| Phenylalanine [g] | 0.07 |
| Tyrosine [g] | 0.03 |
| Valine [g] | 0.06 |
| Arginine [g] | 0.05 |
| Histidine [g] | 0.02 |
| Alanine [g] | 0.06 |
| Aspartic acid [g] | 0.14 |
| Glutamic acid [g] | 0.18 |
| Glycine [g] | 0.05 |
| Proline [g] | 0.05 |
| Serine [g] | 0.05 |
| Sources include : USDA [1] | |
Romaine LettuceNutrition
Romaine lettuce is a rich source of fiber and has very few calories, only 8 in a one-cup serving. In terms of vitamins, a cup of Romaine lettuce delivers more than 50% of your daily requirement for vitamin A, as well as significant levels of vitamin K and vitamin C. The moderate amounts of omega-3 fatty acids, molybdenum, copper, potassium, folate, phosphorus, iron, magnesium, calcium, and manganese in Romaine lettuce also support the body in various ways. This variety of lettuce is also an impressive source of amino acids, which the body requires for normal growth and development.For those worried about Romaine’s impact on their weight, there is only a negligible amount of fats in these leaves. [2]
Romaine Lettuce Health Benefits
The inexpensive nature and broad availability of Romaine lettuce are further enhanced by its impressive nutritional content and potential health benefits. So, let’s discuss these benefits in detail below.
Rich in Antioxidants & Vitamin A & C
The powerful antioxidants vitamin A and C in this variety of lettuce helps in promoting the healthy functioning of the body’s many different mechanisms. They also help in fighting free radicals and thereby preventing chronic diseases. Vitamin A and C are also responsible to reduce the oxidative stress in the body and prevent inflammation.
Prevents Bone Loss
This variety of lettuce has a rich supply of minerals, ranging from copper and iron to magnesium, manganese, and phosphorus, all of which can help increase bone mineral density. It is also high in vitamin K, which can optimize bone growth and prevent bone loss. As you age, it is important not to become deficient in any of these critical minerals, or your risk for osteoporosis will increase significantly.
Improves Heart Health
There is a decent amount of iron found in the leaves of Romaine lettuce, which helps improve circulation throughout the body and prevents the risk of numerous heart conditions. Iron is a key ingredient in red blood cell production, which allows hemoglobin to carry more oxygen and nutrients to the parts of the body that need it most. This can increase energy levels and also speed the healing/repair process.
Improves Vision
The beta-carotene, vitamin A and C, and other beneficial nutrients in this lettuce can directly impact the health of the eye. Beta-carotene breaks down into vitamin A, which combats the oxidative stress on the retina, thus preventing the development of macular degeneration and slowing the onset of cataracts. It can also prevent blindness or vision loss as you age.
Prevents Signs of Aging
The high levels of vitamin A and vitamin C found in romaine lettuce mean that this salad vegetable can help boost the health of your skin. Vitamin C is an integral part of collagen production, which is required to build all new cells and tissues throughout the body. Vitamin A also acts as an antioxidant, helping to neutralize free radicals and reduce their impact on healthy cells. This can minimize the appearance of wrinkles, age spots, and blemishes, while also improving the elasticity of the skin, helping your skin’s natural glow and preventing aging. Romaine lettuce also helps in preventing the onset of acne. [3]
Boosts Immune System
Vitamin C is known for its impact on the immune system, as it can drive the production of white blood cells, the body’s first line of defense, while also acting as an antioxidant and lowering level of oxidative stress. However, vitamin A and other immune-boosting minerals in Romaine lettuce also help to keep the body and stomach clear of infectious pathogens.
Beneficial during Pregnancy
Romaine lettuce, being rich in folate, helps prevent birth defects and ensures a safe and healthy pregnancy. It also prevents neural tube defects and promotes the healthy development of the fetus’s heart and face.
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With a very low number of calories and a relatively high amount of fiber, Romaine lettuce is ideal for filling you up without compromising your caloric goals, if you’re trying to lose weight. The other nutrients in this lettuce, including many of the B vitamins, can stimulate the metabolism to increase fat burning and lower levels of fat deposition, which can also help if you’re trying to shed some extra pounds. [4]
Dietary fiber does more than filling you up; it also helps to move food through your digestive tracts and promotes healthy digestion. By stimulating peristaltic motion, the fiber in Romaine lettuce will help to relieve signs and symptoms of constipation, bloating and cramping, while also lowering your risk for more serious gastrointestinal issues, such as hemorrhoids or gastric ulcers.
With a low level of omega-3 fatty acids, research has shown that this variety of lettuce can improve cholesterol levels. Omega-3 fatty acids help to lower LDL cholesterol and increase HDL cholesterol, thus allowing less oxidized cholesterol from binding to the walls of arteries and blood vessels. This will notably reduce your risk of atherosclerosis, heart attacks, and strokes. [5]
Romaine lettuce boasts a huge amount of vitamin K, which is an important factor in blood clotting within the body. When we are wounded, this vitamin signals endothelial growth factors that can speed the closing of a wound and reduces the pain and inflammation, while also defending against any outside infections. [6]
