Romaine lettuce is a variety of lettuce known for its Caesar salad. It is easily accessible, you can buy it in supermarkets, grocery stores and bazaars. Romaine lettuce not only gives meals a unique flavor, but is also rich in nutrients. Check what are the properties of romaine lettuce and what its cultivation looks like.

Contents:

  1. Romaine lettuce - he alth benefits
  2. Romaine lettuce - nutritional values ​​
  3. Romaine lettuce - cultivation
  4. Romaine lettuce - use in the kitchen

Romaine lettuceis a type of lettuce that is especially popular in Western Europe, but is also available for sale in America, Africa, Asia and Australia. This lettuce is characterized by dark green, stiff and oblong leaves and a slightly bitter taste. It is juicy and crunchy, and its heads are different from butter lettuce heads - they are more elongated, compact and heavier.

The cradle of romaine lettuce is the Mediterranean basin and the Middle East. It was cultivated in antiquity and used for culinary and medicinal purposes to relieve pain.

Romaine lettuce - he alth benefits

Romaine lettuce is low in calories and is a source of vitamins and minerals valuable for he alth. This lettuce is rich in beta-carotene, vitamin K, folate, vitamin C, vitamin B1 and vitamin B2. It also contains a significant amount of calcium, iron, potassium, copper and phosphorus. Additionally, it is easily digestible. The high content of vitamins A and C determines the antioxidant properties of lettuce. These vitamins help fight free radicals and reduce oxidative stress, which prevents inflammation and chronic diseases.

The positive effect of romaine lettuce on the immune system is ensured by the high content of vitamin C. Thanks to vitamin A and vitamin C, romaine lettuce can also have a positive effect on the condition of the skin: increase its elasticity, reduce the number of discoloration, wrinkles and age spots.

Due to the high content of vitamin K, it can improve bone strength.

Romaine lettuce contains significant amounts of iron, which is involved in the transport and storage of oxygen in the body and is used in the production of blood cellsred. Thanks to this, eating this lettuce is recommended in case of anemia. In addition, consuming romaine lettuce, thanks to its high vitamin K content, may prove helpful in blood coagulation disorders.

Lettuce, thanks to the presence of beta-carotene and vitamin C, may have a protective effect on the eye, preventing the occurrence of cataracts and macular degeneration.

Vitamin C and beta-carotene also prevent the oxidation of cholesterol by stopping it from building up in the walls of your arteries, which can eventually lead to a heart attack or stroke. Additionally, potassium present in lettuce may contribute to lowering blood pressure, thus reducing the risk of heart disease.

Thanks to the presence of folic acid and antioxidants, romaine lettuce may reduce the risk of cancer.

The high content of folate makes the consumption of romaine lettuce also recommended for pregnant women.

Romaine lettuce - nutritional values ​​

Nutritional valuein 100 g of romaine lettuce
Caloric value17 kcal
Protein1.23 g
Fat0.30 g
Saturated fatty acids0.039 g
Monounsaturated Fatty Acids0.012 g
Polyunsaturated Fatty Acids0.160 g
Cholesterol0.0 mg
Carbohydrates3.29 g
fiber2.1 g
Minerals
Phosphorus30.0 mg (4%)
Potassium247.0 mg (7%)
Sodium8.0 mg (0.5%)
Calcium33.0 mg (3%)
Iron0.97 mg (10%)
Magnesium14.0 mg (4%)
Zinc0.23 mg (2%)
Copper0.048 mg (5%)
Selen0.4 µg (0.7%)
Vitamins
Vitamin B10.072 mg (6%)
Vitamin B20.067 mg (5%)
Niacin0.313 mg (2%)
Pantothenic acid0.142 mg (3%)
Vitamin B60.074 mg (6%)
Foliates136.0 µg (34%)
Vitamin B120.0 µg (0%)
Vitamin C4.0 mg (4%)
Vitamin A436.0 µg (48%)
Vitamin E0.13 mg (1%)
Vitamin D0.0 µg (0%)
Vitamin K102.5 µg (158%)

% Recommended Daily Allowance

USDA Nutritional Value,% of Recommended Daily Allowance: Nutrition Standards, IŻŻ Amendment, 2022

Romaine lettuce - cultivation

Romaine lettuce can be successfully grown in the garden or in pots at home. At home, lettuce can grow all year round, but we will get the most beautiful cultivation of this lettuce by providing it with good sunlight. It is also worth taking care of a suitable soil with a pH of 6-7 with an admixture of organic compost.

Romaine lettuce - use in the kitchen

Romaine lettuce can be used in both cold and warm dishes, stewing, grilling and cooking it.

Before consumption, clean the lettuce, remove the outer leaves and cut off the bottom, white part of the lettuce head, which is usually very bitter. Rinse the leaves with water and dry them.

Fresh romaine lettuce leaves, whole or torn, are great for salads. Lettuce goes well with tuna, egg, poultry, feta cheese, Parmesan cheese, blue cheese, tofu and citrus, pears, apples, avocado, olives and capers. Salads can be served with bulgur or whole grain croutons.

Fresh lettuce can also be used for sandwiches and hamburgers. In addition, lettuce leaves can be eaten with sauces and dips as a scoop.

Romaine lettuce can also be used in fruit and vegetable cocktails.

Important

Romaine lettuce can carry a risk of contamination with E. coli bacteria, Salmonella and heavy metals, so pay attention to the origin of the lettuce and thoroughly clean and wash it before consumption.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

Read more articles by this author

Category:

What do you eat