Nutritional Information

Romaine or cos lettuce (Lactuca sativa L. var. longifolia) is a variety of lettuce which grows in a tall head of sturdy leaves with a firm rib down the center. Unlike most lettuces, it is tolerant of heat. Romaine lettuce is full of 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. Based on its nutrient richness, it as an excellent source of vitamin A (notably through its concentration of the pro-vitamin A carotenoid, beta-carotene), vitamin K, folate, and molybdenum. Romaine lettuce also emerged from our ranking system as a very good source of dietary fiber, four minerals (manganese, potassium, copper, and iron), and three vitamins (biotin, vitamin B1, and vitamin C).

Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels.

Equally beneficial to heart health is Romaine's folic acid content. This B vitamin is needed by the body to convert a damaging chemical called homocysteine into other, benign substances. If not converted, homocysteine can directly damage blood vessels, thus greatly increasing the risk of heart attack and stroke. In addition, romaine lettuce is a very good source of potassium, which has been shown in numerous studies to be useful in lowering high blood pressure, another risk factor for heart disease. With its folic acid, vitamin C, beta-carotene, potassium, and fiber content, romaine lettuce can significantly contribute to a heart-healthy diet.

Prevents Vision Problems

The vitamin A, vitamin C, and carotenoids present in romaine lettuce help protect the eyes from certain disorders. Its zeaxanthin content also comes in handy against certain eyesight disorders.

There have been studies that proved the efficiency of vitamin A in preventing macular degeneration. Deficiencies in the vitamins and antioxidants present in this variety of lettuce are also found to lead to the development of glaucoma, cataracts, and other eyesight problems.

Protects Bones

Green leafy vegetables like romaine lettuce are an excellent source of vitamin K, which helps build bones. Vitamin K2 is also known to improve bone density and prevent diseases like osteoporosis.

Prevents Signs of Aging

As mentioned earlier, romaine lettuce contains vitamin A and vitamin C. Alongside these, the vegetable also has potassium and B vitamins. All of which promote skin health and protect against signs of aging.

Vitamin C plays a big part in this health benefit since it is the one that helps in building collagen, the structural protein that is needed in creating firm and healthy skin. It also gives the skin its elasticity.

Fights Cancer

Believe it or not, romaine lettuce is also one of those veggies capable of fighting off cancer cells. Certain studies have shown that the pigment chlorophyll in leafy greens like romaine lettuce actually reduces the risk of developing liver and colon cancer.

Promotes Weight Loss

As a key ingredient of salads, it’s not surprising that romaine lettuce is being marketed as a healthy ingredient of weight loss diets. The reason for this has to do with the fact that this lettuce variety contains very minimal carbs and extremely low calories. It’s also quite filling, so you feel full faster when you eat it.