Is Romaine Lettuce Good for You and Is it Healthier Than Lettuce?

Leafy green vegetables like lettuce are essential components of a healthy diet. Romaine lettuce has higher nutritional content than lettuce.

Leafy green vegetables like lettuce are essential components of a healthy diet. Romaine lettuce contains fiber and is low in sugar, calories, and fats. The leaves are crunchy and neutral-tasting, and you can easily include this vegetable in meals and snacks. It provides several vitamins, minerals, phenolic compounds, anthocyanins, and fiber. The most popular lettuces are crisphead (iceberg) and romaine lettuces. Other types are butterhead and red leaf lettuces. Is romaine lettuce healthier than lettuce?

Romaine lettuce has a great nutrition profile if you want healthy eating. A 100-gram portion contains:

Energy: 17 calories

Sugars: 1.2 grams

Proteins: 1.23 grams

Fats: 0.3 grams

Fiber: 2.1 grams

Minerals: iron, magnesium, phosphorus, selenium, zinc, potassium, sodium, and manganese.

Vitamins: Vitamins A, C, E, and several B- vitamins (thiamine, riboflavin, folate, pantothenate, and niacin.

With so little protein and energy, romaine lettuce can't be a complete meal or snack. But it can add significant bulk to a salad without contributing significant calories, sugar, or fat. You can also use it as a substitute for sandwich bread, wrapping it around the filling to reduce carbohydrate consumption. Serving pasta on crisp leaves of romaine lettuce is another delicious idea. A greens-based salad counts as one portion of vegetable only if it has at least 80 grams (2½ oz) of romaine or other leafy greens in it.

Antioxidants

Romaine lettuce is rich in phenolic compounds, β-carotene, lutein, and vitamin C. These bioactive compounds have potent antioxidant activity and protect cells from oxidative stress. Including romaine lettuce in your diet protects against degenerative diseases like atherosclerosis which clogs your arteries, cancer, vision loss, and several chronic disorders.

Minerals

Romaine lettuce provides several minerals which are vital for health.

Iron. Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen to every cell and tissue in your body. It is also a vital component of several enzyme systems in the body. A 100-gram portion of romaine lettuce provides about 18% of your daily requirement of iron. 

Calcium. Essential for bone and teeth health and strength, calcium is also necessary for blood clotting and muscle and nerve function. Calcium also helps in hormone release and enzyme function.

Phosphorus. Like calcium, this is another mineral you need for strong bones and teeth. Phosphorus also aids the functioning of muscles and blood vessels. Red romaine lettuce has more phosphorus than green romaine and crisphead lettuces. 

Magnesium. This vital mineral keeps bones and muscles healthy and is necessary for many metabolic enzymes in your body. Romaine lettuce provides more of this mineral than crisphead lettuce.

Potassium. This mineral has vital roles in your heartbeat, nerve and muscle function, and the utilization of nutrients. Your body needs potassium for blood pressure regulation and digestion.

Zinc. This contributes to the immune system, helping resist infections. It is also needed for growth and is vital during childhood and pregnancy. Zinc helps in wound healing, and your cells need it to make proteins and DNA.

Carotenoids

Romaine lettuce is rich in β-carotene, lutein, and antheraxanthin. Carotenoids convert to retinol (vitamin A) in the body. Your eyes, skin, and many other tissues need vitamin A. This vitamin also helps your immunity. Vitamin A is not water-soluble, and overdose is dangerous. It is better to get your vitamin A from natural sources like leafy greens.

Though leafy greens are excellent for health, they are associated with some dangers. Romaine lettuce, like other leafy greens, can be contaminated with disease-causing germs. Washing may not remove all germs on it, and you usually consume romaine lettuce without cooking it. Foodborne diseases can cause stomach cramps, nausea, vomiting, diarrhea, and fever.

Romaine lettuce can carry the bacteria E.coli and Salmonella species. Outbreaks have been reported that have made many people sick. Always wash all fresh produce well with plain running water before using it. Wash your hands before and after handling it. Make sure romaine lettuce does not come into contact with raw meat, fish, or other foods likely to carry contamination.

Foodborne illnesses can affect anyone but are more dangerous for some people:

• Children under five
• People over 65 
• Pregnant people
• People with reduced immunity because of a disease or medicines

Including any green leafy vegetable in your daily diet is a good idea. But different types of lettuce vary in their nutritional value. Crisphead (iceberg and similar) lettuce is very popular but is low in minerals, vitamins, and other bioactive compounds. Romaine lettuce has higher nutritional content, including vitamins like folate and phenolic compounds. Baby green romaine lettuce is rich in vitamin C.

Red romaine lettuce has a significantly higher content of insoluble fiber than crisphead lettuce. Insoluble fiber can't be digested and helps control hunger and sugar absorption. It helps the movement of food in the gut and prevents constipation. Eating enough insoluble fiber reduces your risk of heart disease, diabetes, and diverticular disease. Fiber is also beneficial for the gut microbiome, the friendly bacteria living in your gut.

Romaine lettuce also contains higher amounts of ?-linolenic acid, an omega-3 polyunsaturated fatty acid beneficial for heart health. Romaine lettuce is also higher in iron, calcium, manganese, and magnesium. It contains about 45% more β-carotene than lettuce (which converts to vitamin A in the body). 

Romaine lettuce is a richer source of the minerals needed for bone health — calcium, phosphorus, magnesium, and manganese. 

Romaine lettuce has several benefits for nutrition and health. NASA chose to grow this plant at the international space station (ISS) to supplement the diets of astronauts in space. Add this leafy green to your dinner table frequently to reap its health benefits.