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Romaine Lettuce Nutrition Facts and Health Benefits

By Rob Poulos...

We all know how important greens are to a well-balanced diet designed for fat loss, yet so many turn to the nutrient-light iceberg lettuce. A palate-friendly alternative with many more nutrients is the infamous romaine lettuce, most popular for its star of the Caesar salad.

Before you decide that this isn’t for you, keep reading to find out what you can expect from romaine lettuce nutrition facts.

Romaine Lettuce Nutritional Content

When looking for foods that will stimulate fat loss, the nutrition facts for romaine lettuce are just what you want to see: no fat and cholesterol, with a moderate fiber and protein content. One cup of shredded romaine lettuce has 2 grams of carbs, 1 gram of protein and 4% of your daily value of dietary fiber.

If you think ‘lettuce is just lettuce,’ think again because romaine lettuce packs quite a nutritional punch with just 1 cup. One serving of romaine lettuce can provide you with 82% of your daily value of vitamin A, 60% of vitamin K, 19% vitamin C and 16% folate. This is an amazing amount of nutrients in just one small cup of lettuce.

The nutrition facts for romaine lettuce also includes significant amounts of minerals that our bodies need to perform body functions like burn fat. Although no mineral is present in large amounts, manganese stands out with 4% of your daily value. Other minerals include calcium, iron, magnesium, potassium and zinc in the 2 to 3% of your DV range.

As you can see, romaine lettuce provides a ton of nutrients in just 8 calories. Just imagine what 2 cups could do!

Health Benefits of Romaine Lettuce

The vitamin C and beta-carotene content provides many heart health benefits of romaine lettuce, including preventing the oxidation of cholesterol, which can reduce risk of stroke and heart attack. The folic acid found in romaine lettuce helps keep blood vessels healthy and clear, which also reduces the risk of heart attacks and stroke.

The potassium helps lower high blood pressure, which can contribute to heart disease. Fiber also contributes to the heart health benefits of romaine lettuce, by removing bile salts, which requires cholesterol, thereby lowering high cholesterol as well.

Another health benefit of romaine lettuce provided by potassium is improved muscle strength. When combined with regular physical activity a healthy dose of potassium can help boost muscle building.

Romaine lettuce can help stimulate fat burning due to its fiber content, which requires your body to work harder to digest it and helps satisfy your appetite to prevent overeating. But because romaine is a low calorie, zero fat food it can stimulate weight loss by helping you burn more calories than you eat.

Adding low calorie foods to your diet can help with fat loss, but foods with romaine lettuce nutrition facts provide you with so much more.

Romaine Lettuce Recipes

When choosing romaine lettuce, make sure the leaves are bright green, not wilted and free of black slimy spots. Rinse romaine lettuce and dry thoroughly before storing in airtight container.

  • Add a few romaine lettuce leaves to sandwiches for a crunch and an extra dose of fiber.
  • Combine romaine lettuce, tomatoes, whole wheat croutons, sliced onion and top with a lemon-lime vinaigrette.
  • Combine romaine lettuce, chopped watermelon, kiwi and crumbled feta for a salad.
  • Add steak to romaine lettuce salad for entrée salad.
  • Instead of taco shells use romaine lettuce leaves for a low calorie alternative.

Add 1 cup to you diet can give you many health benefits of romaine lettuce you were probably unaware of; now you have to decide how to add it to your diet.

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1 Comment Add yours

  1. silo

    cut up romaine lettuce in a huge bowl… make sauce: greek yoghurt vinegar dried mint and crushed garlic…. then add it to the lettuce… yummmmy

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