What Are The Nutritional Benefits Of Romaine Lettuce?

Including dark leafy green vegetables in your diet is a simple way to add a wealth of nutrients that benefit and protect your health. Lettuce is native to the Mediterranean area and has been used as far back as the 5th century in China. Lettuce was introduced to the Americas by Christopher Columbus in 1493, and has thrived there ever since. Knowing just how nutritious romaine lettuce is may encourage you to include salad at your next meal.

Iron

One of the nutrient stars in a serving of romaine lettuce is iron. Meat may get more credit for its high iron content, but dark leafy green vegetables, such as romaine lettuce, is a lower-calorie and fat-free way to boost your iron intake. The National Institutes of Health reports that iron is crucial for red blood cell production, as well as the regeneration of all the cells in your body. One cup of shredded romaine lettuce supplies .46 mg of iron towards the 8 to 18 mg adults need on a daily basis.

Folate

Folate is a water soluble B vitamin that serves a number of different purposes in your body. The National Institutes of Health reports that folate encourages your body to produce new cells, as well as maintain the cells you already have. Folate also contributes to the formation of DNA, which makes this nutrient particularly important during pregnancy. Folate may also help reduce the risk of certain birth defects. A 1 cup serving of romaine lettuce has 64 mcg of the 400 mcg you need each day.

Beta-Carotene

Beta-carotene is another nutrient present in large doses in a serving of romaine lettuce. This nutrient is found in brightly colored fruits and vegetables and helps your body produce the vitamin A you need for good health. The National Institutes of Health reports that beta-carotene has the potential to treat a wide range of different ailments including asthma, AIDS, cancer, depression, headache, high blood pressure and infertility. Adding a 1-cup serving of romaine lettuce to your daily diet will help you get 2,456 mcg of this important nutrient.

Vitamin K

Vitamin K may not be as popular as ones like vitamin C that get all the attention for their health protective benefits, but it is just as crucial to your health. The National Institutes of Health reports that without sufficient vitamin K, your body would not be able to clot blood normally. Adult males require 90 mcg of vitamin K each day and adult females need to get 75 mcg. One cup of romaine lettuce will supply you with 48.2 mcg of vitamin K towards that goal.