Also known as "Cos," named after the Greek island where it originated, the lettuce widely known as "romaine" was renamed by the French. With its negligible calorie count and high dietary fiber content, romaine tips the scale for nutritional value in types of lettuce. Romaine has five times the vitamin C of iceberg lettuce. There are many benefits to eating romaine lettuce, including helping to protect against cancer, improving your eyesight and supporting the health of your heart.
Vitamin K
According to the World's Healthiest Foods website, romaine is especially rich in vitamin K, supplying 143.5 percent RDA, recommended dietary allowance, per 2 cups of shredded lettuce.
Vitamin K helps blood clot properly, preventing blood loss during injury. It keeps blood vessels flexible, deterring arteriosclerosis. According to researchers at the Mayo Clinic in Rochester, Minnesota, an initial study found people whose vitamin K intake was in the top quarter were at a 45 percent lower risk for developing non-Hodgkin lymphoma when compared to people whose vitamin K consumption was in the bottom quarter.
Carotenoids
Carotene converts to vitamin A in the body. Two cups of romaine lettuce provide 2860 IU or over 58 percent RDA for vitamin A. Vitamin A is an antioxidant with benefits essential to your immune system. The beta-carotene component promotes healthy skin, hair and mucous membranes. Lutein, another naturally occurring carotenoid found in romaine, may play a role in protecting your eyesight. A study led by Lisa Chasan-Taber and published in the October, 1999, edition of "The American Society of Clinical Nutrition" examined effects of vitamin A intake on cataract extraction. Chasan-Taber and colleagues concluded that lutein, and foods rich in carotenoids, may decrease the risk of cataracts.
Vitamin C
An antioxidant, vitamin C maintains healthy blood vessels and controls cholesterol, lowering risk for cardiovascular disease. At 44.8 percent RDA, two cups of shredded romaine aids in iron absorption from other foods and helps maintain cells, bones and cartilage.
Folic Acid
In the digestive process, folic acid, a member of the B vitamins, helps to metabolize protein. At 38 percent RDA, romaine provides a significant amount of this key vitamin needed for proper fetus development and production of red blood cells. Folic acid helps with emotional development to stabilize moods and improve memory.
Manganese
Manganese participates in the body's enzyme systems, assisting in the metabolism of vitamins such as C, B1, biotin and choline. Romaine supplies 35 percent RDA of this essential mineral.
Chromium
Chromium in romaine stabilizes blood sugar and controls appetite. It also has an effect on reducing cholesterol and triglycerides. Without chromium, you are more susceptible to cancer, hardening of the arteries and diabetes. A salad with two cups of romaine will supply 12 percent RDA.
Potassium
Potassium is stored in muscles and helps regulate heartbeat, nerve impulses and blood pressure. The recommended RDA is 2000mg, and romaine lettuce supplies 325mg per two cups.
In addition, romaine lettuce is a very good source of B vitamins and minerals calcium, iron and phosphorus.
References
- The World's Healthiest Foods: Romaine Lettuce: Nutritional Profile: Introduction to Food Rating System Chart
- United Press International: Health News: Vitamin K May Protect Against Lymphoma
- "American Journal of Clinical Nutrition": A Prospective Study of Carotenoid and Vitamin A Intakes and Risk of Cataract Extraction in U.S. Women
- Progressive Health: Vitamin Chart
- #1 Choice Vitamins: Macro Mineral Chart: Chromium
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